The BEST Exercises to Slow Down Age-Related Decline

Timestamps:
0:00 How Exercise Slows Down Aging
3:59 The Perfect Amount of Exercise
5:33 How to Maximize the Benefits From Exercise
7:55 How to Avoid Injuries

Here are the links to the research papers referenced in the video:

Thumbnail by James Kelly
Video edited by Troy Young
Script by John Milliken

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[DrBradStanfield]

All 15 studies referenced in the video are linked in the video's description

[alekhgupta]

been in survival mode for so long i forgot what it feels like to feel well. not just functioning, but actually well. the hidden herbs reminded me that healing doesnt have to be complicated. sometimes nature already gave us what we need, we just forgot how to use it

[scooterpower]

I don’t see many men in their 60’s (or any age really) who are super fit, muscular like a young strong lad, with a lean physique with a great V-taper. This comes from consistency in eating or should I say not overeating. And, daily exercise, working out or training, as people today call it. People ask me all the time what to do and every time it’s seen as impossible. I have been through all the diets (mainly to support my wife) and again, it’s not over eating. The key is exercise. You don’t have to be an intense cross fit enthusiast but you can’t be the guy that stands there and waits for his dog to poop and then go back inside, calling that a walk. I typically get up at 5:30 hit the powerblocks and plyo box and powerblock kettlebell for 3 sets inbetween 3 20 min cardio sessions of rebounding, cycling, boxing. It’s a very small area in my living room and it’s quiet enough not to wake my family. Then a 2 mile brisk walk with about 20 flights of stairs with my oldest son. He will be a life time fit specimen as well. While at work, as I get up from my desk regularly, I touch my office powerblocks, push up bars, pull-up bar, and elastic bands throughout the day. After work and a high protein dinner (at home), a 2 mile walk with my wife after dinner and reading the word. If there’s time left after dishes and laundry and tidying, I go into my small home gym and squat, press, etc., or Bowflex. It’s in the patio sun room out of the way. I don’t have any clutter anywhere. Out of shape people usually have no space because of clutter. My small house has lots of room because there’s no clutter. This is seven days a week. None of this is to lose weight, or to maintain weight. That’s what eating, or more accurately, not overeating regulates. It’s just a routine of a 61 year old that’s been athletic his whole life. I don’t even consider this daily activity, exercise, working out, or training. None of it is intense, too heavy, strenuous or stressful. I rarely if ever sweat, other than caused by the weather. I remember when I just turned 4, waking up early and enjoying quietly the dark mornings waiting for the morning sun. It was a thing of beauty. For almost 60 years it’s been a blessing each day wherever I am. This is a good channel.

[amarug]

I have never done much sports at all, not even when I was young (always kinda hated it). A few years ago I started to read about all these benefits and I saw the 40 coming closer, so I pinched myself in the butt and just went at it. Starting off slow, just lifting a bit of weights twice a week, slowly ramping it up over the months. I am pretty good at just forcing myself to do things, once I make the commitment I just never stop. Months have turned into years now, I am past 40, I do cardio, moderate and high intensity a few times a week, stretching and isometric exercises like planks and wall sits and 3-4 times a week full body resistance training. I can say it has completely changed .... everything. Literally as if my body had transformed into a different substance. I lost 25kg of fat, regained some weight in muscle, many people who had not seen me in a long time often didn't recognize me. I have never been obese, but now I look athletic and a bit muscular, like with fully visible abs, veins and all the typical "hallmarks". For 35 years of my life I was just a soft blob, so its really even for me who did the transformation over years sometimes still strange to see if I look into the mirror and realize what I have done. But the feeling is where the true magic lies. I have not felt this strong and energized when I was 20. I know we can't stop aging, but I think I am on a very good track now to tackle aging via a much better path than I was aiming for a few years ago. And the idea of exercise is by now so melted into a part of my existence, I don't have to force it anymore, I just do it without ever questioning it.

[SimonFalkentorp]

I started exercising consistently from my 61 birthday 6 months ago, but very gradually. Today I walk for about an hour every morning. I exercise 3 times af week at home for 1 hour + stretching. Days between exercising i walk another hour in the afternoon/evening. I have never felt better.

[premedguy]

I have to say, I see everyone in this space talk about "the importance of exercise" without giving much specifics. It is SO refreshing to see a section in a YouTube video titled "the perfect amount of exercise" with specifics about what kind and how long. Thanks for being diligent enough to provide novel content, and brave enough to provide a specific regimen. I find this content very actionable. I'll start doing 20 minutes of sprinting every day as exercise for longevity.

[jcgmba]

One of the best most concise and impactful videos a person- especially one above 40 - could possibly listen to.

[jacquielee]

Telomere infact lengthen again, cells regenerate, derma layers renew, what more could you want.
Cardio is proven to be the best, heart health and derma strength first in order to handle the amount of blood required to bulk up muscle.
Thankyou Dr Brad 💪

[GoldenYearsWellnessOfficial]

Notes:
00:36 How Exercise Impacts Aging
04:10 How Much Exercise is Needed?
06:06 Types of Exercise
08:10 How to Exercise Safely

[Skiskiski]

I am not a long distance person. If I ever exercised 5 times a week (running), I had always been exhausted. For me the limit on walking/running is 3 times a week for 35 to 40 minutes.

[rodrigosanchez]

excelent, listenig Brad is the mpst beneficial way to lear english and to lent other very iomportant thing. Grat chanel.

[dimitrikorsakov]

I wish you'd do another video going deeper on the J shaped curve with exercise and whether it exists for both endurance and resistance training. This topic doesn't get talked about enough.

[smarzig]

I'll start doing whatever Dr. Brad is doing

[kribbles]

I enjoy your videos and find them very informative.
One suggestion would be to lock down the camera focus.

[SkepticalCaveman]

Daily Zone 1 exercise (slow walking as an example) is essential. It not only burns fat, but also reduces stress unlike more intense exercise that increases it. Zone 1 is so low intensity that the doesn't compensate the burnt energy by reducing metabolism, which makes zone 1 great for fat loss. For those that don't have time to wall several hours a day, do the "soleus push-up" instead. It's a seated exercise that is very easy to do: while sitting on a chair, lift you heels while keeping your toes on the floor, then lower you heels and repeat. Do the soleus push-up as much as posdible, the soleus muscle has great stamina so doing this for hours in a day is no problem.

HIIT and resitance training are of course very important too, but everyone already knows that.

[fidelogos]

I'm 77. At some level, I think I started to believe I was old and fragile and should be careful not to hurt myself. I woke up one morning and realized I was FAT due to my inactivity!!! I had never been overweight in my life and I couldn't stand it. For 2-3 years, I tried every diet under the sun, along with a 20 minute aeorbic routine, losing a few pounds here and there, but gaining it all back. Someone on one of the YouTube channels said to do 10 squats every 45 minutes for 8 hours to lose weight. In the beginning I could only do one or two, but soon I was able to do all ten, and within a month I had lost 5 pounds. That was so encouraging to me, I added more daily exercises. Within two months, I was walking a mile every day. Three months later, I've still got another ten pounds to lose, but I'm feeling so good and energetic every morning, not like an old lady. I think the secret to this routine was that I was moving throughout the day, not just for a twenty minute spurt of activity. Now, if I could only exercise the wrinkles away! 😊😊

[kwikstep-]

Doc, I have a different approach to slow down aging, It is NOT BACKED by SCIENCE. I don’t do any strength training or any of the activities you mentioned. I am 86 yrs old, male, single, My OWN exercise puts more emphasis on life enjoyment while exercising, mental stimulation, engaged in social interaction. For over 40 yrs My one & only exercise is dancing to a variety of dancing styles. Since I retired at age 65, I have been dancing & still dancing & attending dance parties 4 to 5 times a week, for at least 2 hrs. Dancing kept me physically & mentally fit. I dance All the Ballroom dances, Latin including Salsa, Bachata, All the Swing Dances, Hustle, Argentine Tango ETC. I reached this old age of 86, yrs, just by attending dance parties.Dancing prevents depression due loneliness by dancing with 10:to 15 different women whenever I attend dance parties, some last until 2:00 AM.

[agrases]

Thank you for your always interesting and well-founded knowledge about aging and ways to address it to prolong health. Can you please give a comment regarding pull-ups and walking as exercises to slow down aging? How many would be a good number of well-done pull-ups and steps per week for an individual in his late 50s or early 60s?

[Whitetrim]

Intermittent fasting with exorcise to boost the affect of autophagy, this is the most anti aging affect and worked for me nicely

[mjss]

I would lift weights in a cross-training manner (no rest between sets). Get you cardio and weight training both completed in 20 minutes per day