This is the one thing you need to do every week to live longer and reduce premature death by 50% – because the longevity doctor reveals his 5 secrets
- A longevity doctor shared the secret to living longer
- Dr. Peter Attia says that exercising for only three hours a week is essential
- He endorsed both strength training and cardiovascular fitness
A doctor who specializes in the “science of longevity” has shared the secret to living longer — and it’s simpler than you think.
Dr. Peter Attia, a Canadian physician, claims that just three hours of exercise a week is essential to better health — and can reduce your chances of premature death by 50 percent.
“I think exercise is the most underutilized change we can make to affect the length and quality of our lives,” said Dr. Attia.
Encourage the inclusion of both strength training and cardiovascular fitness in your regular exercise routine — along with eating enough protein each day.
‘You want to make sure you cover all your bases and that means lifting weights, because strength is one of the features most associated with longevity, but it also leads to cardio-respiratory fitness,’ he told Shorouk.
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Dr. Peter Attia (pictured) says that just three hours of exercise a week is essential for better health and longevity
In simple terms, if you were starting from scratch, exercising just 30 minutes a day, six days a week could half the death rate and boost the benefits.
In simple terms, if you were starting from scratch, exercising for just 30 minutes a day, six days a week could half the death rate and boost the benefits.
But the “right” amount of exercise per week depends on a person’s fitness level.
According to the Mayo Clinic, not only can strength training help extend life, but it can also help develop strong bones, manage weight, improve quality of life, manage chronic conditions, and hone thinking skills.
While cardio exercises cause the heart and lungs to work harder, thus pumping more blood and oxygen throughout the body to make you stronger.
Dr. Attia also shared the positive effect of exercise on brain health.
What we do know is that exercise is the single biggest elixir for brain health. And it’s amazing how much stronger it seems to be than feeding, even sleeping. And those things are very important, but exercise is in itself.”
We studied this question extensively about eight years ago, and I didn’t. I initially refused to believe that was the answer because it seemed so simplistic.
I thought there must be something more powerful. But as important as sleep (and nutrition), exercise kind of takes the cake.
He went on to explain that he suspects this is the case because exercise affects a number of systems — including glucose disposal, insulin sensitivity, inflammation, and produces growth factors for nerve cells.
Why is the heart important?
With aerobic or cardio exercise, your muscles need more blood and oxygen than when they are resting. This causes your heart and lungs to work harder, making these parts of your body stronger over time
And as your heart and lungs become stronger, so will the blood and oxygen flow in your body
Why is strength training important?
Strength training can help you:
- Develop strong bones
- Control your weight
- Enhance your quality of life
- Chronic condition management
- Sharpen your thinking skills
source: Mayo Clinic
Not only should you exercise daily, but it is also essential to practice good eating habits to maintain your nutrition levels.
Dr Attia says you should aim to consume at least 120g per kg of body weight per day – potentially up to 200g per kg of body weight per day if you’re already active.
In addition, your diet should be rich in fruits and vegetables, high-fiber carbohydrates and healthy fats.
Why is daily exercise important?
Regular physical activity is one of the most important things you can do for your health. Being physically active can improve your brain health, help manage weight, lower your risk of disease, strengthen your bones and muscles, and improve your ability to do daily activities.
Adults who sit less and do any amount of moderate to vigorous physical activity gain some health benefits. Few lifestyle choices have as great an impact on your health as physical activity.
Everyone can experience the health benefits of physical activity – no matter age, abilities, race, shape or size.
on YouTube video, Dr. Attia was also asked, “What is the number one recommendation or habit that you would suggest each person to add to their daily regimen for the sake of healthy health?”
But he wasn’t fond of this kind of question.
Dr. Attia said it is difficult to answer the question “without sounding silly,” but he recommends getting plenty of sleep, exercising daily, not eating bad food, not eating for long periods of time and meditating.
What should you add to your daily regimen for better health?
Dr. Peter Attia claims that you will only need to do three hours of exercise per week
Consume a minimum of 120g per kg of body weight per day and potentially up to 200g per kg of body weight per day if you are already active.
He also said:
1. Get plenty of sleep
2. Exercise every day
3. Don’t eat for a long period of time
4. When you eat, don’t eat bad food