We all would like to know how to get most of life and live longer. You are probably aware exercise is key. But what kind, and how much is needed? MSN talked to health experts to find out exactly what you should be doing now to ensure a long and healthy future:
“There is no one size fits all, and everybody will have a different preference when it comes to exercise," says Jess Parkinson, PT and wellness coach and consultant at W-Wellness. "That said, we know that workouts that include strength training (loading the muscles and joints appropriately), cardiovascular training and mobility are the best all round workouts for longevity and health."
The experts advise a balanced rotation of the following:
Strength training
If you're new to strength training and feel intimidated by images of hardcore gym-goers, hear this: strength or resistance training isn't just about lugging kettlebells or dumbells about. Your own body weight provides a good level of resistance - and can be seriously hard work.
"Strength training includes lifting weights in the gym, banded workouts, body-weight exercises, climbing and more," explains Parkinson. "Anything that puts the muscles and joints under an appropriate strain to encourage them to adapt, grow and strengthen counts."
Functional movements
Essentially, functional exercises are the types of movements we use in everyday life, without really giving them a second thought: think push, pull, carry and lift. So when it comes to improving longevity, consider how you're spending your days - even activities such as gardening, carrying shopping home and changing beds can add up to considerable benefits.
In terms of targeted training, the experts agree we should all be aiming to mimic the moves we make naturally every day. "By using exercises that mimic everyday movements (pushes and pulls, squats to stand and so on) it allows people to maintain functional independence for much longer, which has a profound impact on quality of life," stresses Brown.
Low-intensity steady state exercise
In addition to some solid strength work, a well-rounded fitness routine for longevity will always include some element of cardio or endurance exercise such as brisk walking, swimming, jogging or cycling. In essence, anything that raises your heart rate above it's normal range is good - and this will vary from person to person.
Balance and mobility work
"Mobility training is hugely beneficial for freedom of movement," says Parkinson. "This could take the form of a yoga, stretch, Pilates or mobility class."
And while it may not seem vital while we're younger, balance and mobility are intrinsically linked with both longevity and lifespan. Studies... show the ability to stand on one leg for 10 seconds is linked to a reduction in all-cause mortality.
While any movement is always better than none, it's important to remember: the best workout is always the one you enjoy. "You are far more likely to stick with what you like than what you think you should be doing, and consistency is the name of the game," advises Brown.
"And don’t be put off by thinking you need to undertake an extreme training regime for old age," she continues. "Even moderate levels of regular physical activity can have meaningful effects on extending lifespan and enhancing quality of life. Making small changes will add up to huge benefits given the passage of time."
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Before beginning any new exercise regiment, you want to visit your primary care physician to ensure you are healthy enough. And it is important to start out slowing and increase your exercise over time. Jumping in too quickly, or pushing your body too far, could result in injury.