A longevity scientist who incorporates his research into his own life shared with Business Insider How is it maintained in the form.
Valter Longo, professor of gerontology and biological sciences and director of the USC Longevity Instituteinvestigates fasting-mimicking diets, which are believed to provide the purported benefits of periodic fasting while allowing people to eat normally most of the time.
He developed the Longevity Diet, which includes elements of fasting, and recommends that people exercise while following it.
Longo comments that incorporate as much physical activity as you can into your own routine to imitate centenarians, who are believed to They live to be 100 years old in part because of their traditionally active lifestyles.
“Being farmers, shepherds or just having a really hard life is very common among people who reach 100 years old. People now use some kind of machine for everything we do, and I think it’s really important to go back and do things without hurting yourself, of course, whether carrying luggage or climbing stairs,” he says.
Longo revealed to Business Insider How you integrate different types of exercise into your routine to prolong your healthy life.
Do 150 minutes of intentional exercise a week
Longo gets 150 minutes of moderate to vigorous exercise each week, according to the Longevity Diet, the same amount the Centers for Disease Control and Prevention recommends, including some muscle training.
Longo has a exercise bike at home and uses it 3 times a week. If you find it difficult to motivate yourself to go to the gym, he recommends trying to find some type of exercise that you can do at home, because “it is the only way to have no excuses” and there are fewer distractions.
Walk every day
Even if you exercise at home, Longo says it is important to walk daily. He tries to walk as much as he can taking the same 30-minute route around the campus where he works every day and eats at a restaurant that is between 15 and 20 minutes walk away.
Walking can be an affordable way to reach that 150-minute per week exercise goal, according to the Harvard T. Chan School of Public Health, and it has been associated with a number of benefits, including preventing cardiovascular disease and relieving symptoms of high blood pressure and depression.
Forget the elevator
Many superagerspeople who live particularly long and healthy lives, have never set foot in a gym and yet stay fit incorporating exercise into their lives in other ways.
7 simple tricks to end a sedentary lifestyle and start moving more
These include taking the stairs instead of the elevator, walking instead of driving, and carrying heavy luggage or bags themselves. Regarding this, Longo says: “I never take elevators. I always climb stairs. It’s just a small detail but if you do it 20 or 30 times it helps you stay active.”
Research suggests that even short periods of intense physical activity, such as climbing stairs and carrying heavy purchases, could reduce the risk of developing cancer and therefore improve longevity.
