EXERCISE
Exercise is key to living longer. It can slow the aging process and moderate physical activity can increase life expectancy 1. Exercise provides a remarkable variety of health benefits, which range from strengthening bones to positive effects on mood and helping to prevent chronic illnesses such as diabetes and heart disease 2. Research has long shown that exercise can improve your life expectancy, because it lowers your risk of developing age-related diseases such as cardiovascular disease and type 2 diabetes 3. Even small increases in daily exercise are tied to longevity 4.
EXERCISE REQUIREMENTS
The research backed guidelines
ZONE 2 CARDIO
Zone 2 cardio is a term used to describe moderate intensity exercise. It is typically performed at around 70% of maximum heart rate.
If you can maintain a conversation you aren't pushing into zone 3, but you should not be able to conceal that you are exercising.
VO2 MAX
VO2 max is the maximum volume (V) of oxygen (O2) your body can process. A VO2 max score is a measure of the capacity your body has to use oxygen when exercising. Train involves working at a high intensity, around 90 to 95 percent of the maximum heart rate, or at or near the VO2 max pace.
STABILITY
Stability in exercise is critical to longevity because it helps prevent injuries and improves fitness and athletic performance. By developing the core components of our body’s mobility and stability systems, it allows us to have better control of our movements. Studies have shown that balance and stability training extend your life span 3.