Exercise is important in weight loss and maintenance as well as cardiovascular, brain and overall health. It is also important if one of your goals is to live a long, healthy life. Exercise physiologists have identified two exercise tips that promote longevity:
First of all engaging your fast-twitch, explosive muscles are a powerful way to promote longevity. One of the best ways to do that, and one I use twice a week, is HIIT workouts. These workouts boost cellular processes that make new proteins, which in turn support protein synthesis, reverse some effects of aging and increase muscle mass in older adults. In fact, according to this study, of 1500 participants between the ages of 70 and 77, doing a high intensity workout a couple of times of week may provide the most health benefits.
Other ways to activate these fast-twitch muscle fibers are through exercises using kettle bells, lunges and plyometric training, which involves jumping. I include jumping jacks daily and I also do one HIIT workout that includes plyometrics as well as strength training and walking outdoors on my local trails.
The second tip is to switch up your workouts regularly, which I have always recommended. It’s one of my strategies in Today is Still the Day. Use a combination of exercise strategies. Some days do weight training, on others HIIT, include long slower cardio like walking on a treadmill or local trails, jogging, swimming, rebounding or Pilates.
Including different types of exercise promotes healthy aging by improving cardio-respiratory fitness and slowing the loss of muscle mass that naturally occurs in the aging process.
Do you include a variety of different types of exercise in your program in order to promote a long, healthy life?
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Exercise is definitely the key to a long, happy life. I like walking on my treadmill, strength training and exercise videos. I do all my workouts at home so I don’t have to pay for the gym 🙂
I do too! I like being able to get it done early before anything else can interfere!
I sure do. But admittedly, some are easier than others. I have no problem going for a hike or jumping on the bike. But sticking to a yoga or weight training routine isn’t always easy.
From all I know about you, I think you do a magnificent job keeping yourself fit and active.
Haha, thanks, Ann. But we can always do better. I definitely have areas where I can make big improvements in my health.
Hope you had a beautiful thanksgiving!
If we are honest we can all say that – including me. We had a lovely Thanksgiving and I hope you did too.
I’ve often wondered how much benefit comes from all the activity I do around the ranch Ms. Ann. It seems I’m always walking, climbing, stretching, bending, lifting, with lots of motion. My aching muscles some nights tell me it’s been a workout. Not aerobic perhaps, but when lifting feed buckets gets your HR up over 150, I’m not sure how much of that I’m up for anyway these days. LOL God’s blessings; and thank you so much for all your sage advice ma’am.
It sounds to me as if you are getting plenty of functional exercise – which is the best kind. God bless you my friend.
I Couldn’t agree more about getting HIIT at least a couple of times a week. We lose the “high end” like fast twitch fibers faster with inactivity, and it only takes a short time commitment to fight that off
Yes! Thanks for reading and sharing your thoughts!
Great post! Thanks for sharing.
Thank you for reading and commenting.