The Literal Best Exercises to Live Longer (review of 9 major studies)

The 5 Best Exercises for Longevity

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References

Timestamps ⏱

0:00 - Intro
1:04 - Free Sample Flavors Pack of LMNT
1:45 - High Intensity vs Continuous Exercise
5:28 - Running vs Biking
7:11 - Resistance Training
9:52 - Walking
12:08 - Yoga
13:13 - The Perfect Weekly Exercise Plan

[Strengthandconditioning]

In November of 22 I weighed 347lbs, I'm now at 210lbs 6'2 60yo. Just got certified as a CPT and am currently taking classes to become certified as a T3 HIIT instructor and in Strength and Conditioning

[youngphnx]

based on the last part of video:
- walk 10, 000 steps per day (replace with any sort of cardio you prefer)
- higher intensity longer intervals for 3 to 5 minutes a couple times a few times per week
- resistance training twice per week for 30 minutes minimum
- yoga one to two times per week

[brennan]

Why is rowing so seldom mentioned as exercise? It uses 86% of your muscles and is easy on joints. It lends itself very well to HIIT.

[martinepeters]

20 minutes of cardio a day. Resistance training 2x a week (2×30 minutes).

Sit less than 3 hours a day and end it with bed time yoga.

[MrQuadcity]

The key takeaways from Thomas DeLauer's analysis on the best exercises for longevity, based on a review of nine major studies, are:

1. **High VO2 Max is Essential for Longevity:** A high VO2 max is strongly linked with longer life. Activities that improve VO2 max are crucial.

2. **Combination of HIIT and Continuous Cardio:** Both high-intensity interval training (HIIT) and continuous cardio are recommended to effectively increase VO2 max. Engaging in 3 to 5-minute intervals of such exercises for less than 60 minutes a week can significantly enhance longevity.

3. **Running vs. Biking:** Running may increase VO2 max more efficiently due to its full-body engagement, but biking is highlighted as a more sustainable and less injury-prone option for many, making it equally valid for improving longevity.

4. **Importance of Resistance Training:** Resistance training, at least one to two days per week, complements cardiovascular efforts and further reduces all-cause mortality risk. Even 30 to 60 minutes of resistance training weekly is beneficial.

5. **Walking Matters:** Regular walking, aiming for 10, 000 steps a day, is associated with a significantly lower risk of all-cause mortality. Walking reduces sedentary time, which is another factor negatively impacting lifespan.

6. **Yoga for Longevity:** Yoga not only helps reduce stress but also positively affects several biomarkers related to longevity, including reducing inflammation and DNA damage, making it an important component of a holistic exercise regimen.

7. **Holistic Approach to Exercise:** A balanced exercise routine incorporating HIIT, continuous cardio, resistance training, walking, and yoga, tailored to individual preferences and sustainability, is the most effective strategy for enhancing longevity according to current scientific evidence.

In essence, DeLauer advocates for a diverse, scientifically backed approach to physical activity that focuses on enhancing cardiovascular health, reducing sedentary behavior, managing stress, and maintaining muscle strength as key components of living a longer, healthier life.

[universeusa]

While resistance training primarily focuses on building muscle strength and size, it can also have some positive effects on cardiovascular fitness, including improving VO2 max (the maximum amount of oxygen your body can utilize during intense exercise). Here's how resistance training can potentially contribute to increasing VO2 max:Metabolic Adaptations: Resistance training can increase muscle mass and metabolic efficiency, leading to improvements in overall metabolism. As muscles become more efficient at utilizing energy, they may also become more efficient at utilizing oxygen, which can contribute to improvements in VO2 max.Elevated Heart Rate: Intense resistance training can elevate your heart rate similar to cardiovascular exercise, especially during high-intensity or circuit-style resistance workouts. This increased heart rate over time can contribute to improvements in cardiovascular fitness, including VO2 max.Interval Training: Some forms of resistance training, such as circuit training or high-intensity interval training (HIIT) with weights, can incorporate cardiovascular elements. These workouts involve alternating between periods of intense resistance exercises and short rest periods, which can help improve cardiovascular fitness and potentially increase VO2 max.CrossFit and Functional Training: CrossFit and other forms of functional training often combine resistance exercises with cardiovascular movements, such as sprints, jumps, and plyometrics. These types of workouts can effectively improve both muscle strength and cardiovascular fitness, potentially leading to improvements in VO2 max.While resistance training can contribute to improvements in VO2 max, it's essential to note that traditional cardiovascular exercise, such as running, cycling, or swimming, typically produces more significant increases in VO2 max compared to resistance training alone. Therefore, incorporating a combination of resistance training and cardiovascular exercise into your workout routine is likely to yield the most comprehensive improvements in overall fitness, including VO2 max. 🏋🏻‍♀️ 🏃‍♂️👌 🙏

[advex]

That is so dense advice on longevity exercise in one video. Very good. Thank you.
I would just add, do that and don't get injured.
Because when you do your HI intervals on a bicycle on the street and a car hits you, you're gonna be supersedentary, at least for a while.
There are ways to cycle a lot, removed from the traffic, in most cities. Good to find tjose for people who cycle.
Same for runners, be aware of your surfaces to not rip a tendon. Weight lifting too. Know how to do the exercises quite correctly, so you don't get rekt.
Sometimes of course, you are cautious enough and still have an accident, but good to manage risk.

[universeusa]

Yes, cycling uphill can improve your VO2 max. Uphill cycling is a form of high-intensity aerobic exercise that challenges your cardiovascular system and engages large muscle groups, particularly the legs and glutes. When cycling uphill, you're required to work harder against gravity, which increases the demand for oxygen to your muscles.This increased demand for oxygen stimulates adaptations in your cardiovascular system, including improvements in aerobic capacity and VO2 max. Over time, consistent uphill cycling workouts can lead to enhanced oxygen utilization efficiency and cardiovascular fitness.Uphill cycling is especially effective for improving VO2 max because it combines both aerobic and resistance elements. The resistance against gravity adds an extra challenge to your cardiovascular system, similar to strength training, while the sustained aerobic effort builds endurance and increases oxygen uptake capacity.To maximize the benefits of uphill cycling for improving VO2 max, aim to incorporate it into your workout routine regularly, gradually increase the intensity and duration of your uphill rides, and vary the terrain to challenge yourself. Additionally, combining uphill cycling with other forms of aerobic exercise and strength training can provide a well-rounded approach to improving overall fitness and cardiovascular health. 👏👏👏👏🏃‍♂️ 🚴‍♀️🏃‍♂️🚴‍♀️🏋🏻‍♀️ ✅🙏

[hippie-io]

Thank you Thomas for this wonderful analysis. I love your "where the rubber hits the road" approach!

[dc]

Absolutely phenomenal video, thank you again Tom!!!!

[astronaute]

This is the best video so far, amazing content and summary, thank you !!
Running is not easy, but combined with cycling, is mangeable

[thecarm]

always the best advice to be found on any channel

[azdhan]

Great video! Thanks for sharing Thomas

[jordanxfile]

This was one of the best videos; thank you Thomas💪

[cleonemusician]

Gratitude for this expert information and guidance!

[theMightywooosh]

Wow, one of the best videos in a long time

Simple effective steps to get healthy, that anyone can do

[elephantintheroom]

Wow, Thomas! This was your best video ever, in my opinion. Fascinating.

[MinkaLovesPineapples]

Fantastic video and very informative, thank you!

[SkepticalCaveman]

As many hours of zone 1 exercise as you have time with. Soleus pushups everytime you're sitting down, a great subtitute for walks. Resistance training 3 times a week, 20 min HIIT a week. This is the basic level everyone should do. Jump rope is great for HIIT and much cheaper than a bike.

[akamhamaamin]

Hey Thomas, greatly appreciate your work. A few videos ago I commented on your approaches to actually getting focused to do all of this research, what your methods are to actually sit down and read all of this literature, perhaps your office, space, and any tools or protocols do you follow that can allow you to Stay focused for a long time. Appreciate it if you make that video.