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Best Exercises for Longevity

If you want to live longer, the single biggest thing you should do is exercise. To understand this consider the following. Smoking and diabetes will increase your risk of premature death by a factor of between 2 and 3 times. Elite-level cardiovascular fitness reduces their risk of all-cause mortality (the risk of dying from any disease) by a factor of 5. You can therefore loosely say that exercise is twice as important as any other factor when it comes to calculating longevity.

There are no drugs in the world that will reduce the risk of mortality by a factor of 5. A simple improvement from a sedentary to a state of mildly fit results in a three times reduction in all-cause mortality. Smoking increases your risk of all-cause mortality by 40 percent. That does not mean you will live 40 percent less, instead, it means your probability of dying from any disease is 40 percent higher than a non-smoker. High blood pressure is a 20 to 25 percent increase in all-cause mortality.

Now we need to look at high to low strength. Someone that is considered low strength had a 250 percent increase in all-cause mortality. How do you define strength? Strength is defined with simple metrics like leg extensions (how long can you hold a weight on the leg extension machine relative to your body weight), squats (how long you squat with your back to the wall and your legs bent at a 90-degree angle as a measure of quad strength), grip strength and pull-ups are four examples. Basic exercises would be deadlifting your body weight for 10 reps, dead-hang for at least a minute, wall sitting for at least 2 minutes, and doing a simple VO2 max test on the treadmill to test your cardiovascular strength.

Kenneth Cooper created known as the Cooper Run Test in 1968 as a way to estimate the VO2 max for military personnel. He set up a 12-minute run test where soldiers ran as fast as possible for the length of the experiment and measured the distance traveled. After, the same runners measured their VO2 max in the lab. He found a strong correlation (0.897) between the distance run and the measurements taken after the treadmill test.

So you can do this simple test.

1) find a flat area to run

2) use a fitness tracker or smartphone to set a timer and record the distance

3) run as fast as you possibly can for 12 minutes

4) try not to throw up

5) enter your results into an online calculator like this one (

Make a note of your VO2 max reading. You want to be in the 75th percentile depending on your age. In other words, you want your reading to be above the following:

20-29 years of age: 55.2

30-39 years of age: 49.2

40-49 years of age: 45.0

50-59 years of age: 39.7

60-69 years of age: 34.5

70-79 years of age: 30.4

These tests serve two purposes. Firstly, they show you have a base level of strength which should at least result in a 2-3 times reduction in risk of all-cause mortality. Secondly, unless you are able to do these tests, you should not even be thinking of supplements because you will be wasting your money.

So, if you want to work towards some goals in your quest for longevity, aim for the following: 1) VO2 max in the 75th percentile (see above)

2) Farmer carry your body weight for 2 minutes

3) Dead hang for 2 minutes

4) Deadlift your body weight for 10 reps

5) Wall sitting for 2 minutes

Good luck #lifecoach#motivation#lifecoaching#coaching#love#mindset#coach#inspiration#selflove#life#success#selfcare#lifestyle#mentalhealth#mindfulness#personaldevelopment#entrepreneur#goals#happiness#meditation#loveyourself#healing#motivationalquotes#lifequotes#positivevibes#fitness#businesscoach#motivationalspeaker#business

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