When it comes to a long healthy life, fitness is key (as well as eating a healthy diet and reducing stress levels). We know exercise makes a massive difference by keeping those important telemores long.
But wouldn’t it be great to know exactly how much exercise we need to do to make a definite difference? Let’s have a big round of applause for the scientists who’ve done the research for us:
Research from the Netherlands, published in the Journal of Epidemiology and Community Health, found that women who are physically active for between 30 minutes and one hour each day are much more likely to reach the ripe old age of 90 than those who exercise for under half an hour.
The study showed that one hour is the optimum amount of time of daily exercise for women.
The results were tougher for men. Doing 90 minutes of physical activity is their target, as this will increase their chances of reaching 90 by a whopping 39 percent more than those who do less than 30 minutes.
Don’t panic – you won’t have to be booking back-to-back HIIT sessions! Plenty of studies show that your usual everyday activities are often enough to be classed as exercise.
A good variety of gym workouts will keep you motivated, so seize any opportunity to cycle, swim, climb, box, indulge in some yoga and work on your core.
As well as your regular workouts, try to incorporate more NEAT into your life such as having walking meetings, using toilets on the floor above, and walking everywhere you can. Anything that gets your heart pumping and leaves you panting counts towards your minutes.
Move during ad breaks. 3 minutes between ads or Netflix episodes is enough time to do a plank, some tricep dips or a few jumping squats.
Clean like crazy. Kick up the pace of any home chore like hoovering or mopping and you are doing cardio activity that will benefit your heart (try singing while you’re doing it for even more benefits!)
Get outdoors. Whether you’re weeding the garden or walking the dog, getting out of the house and moving will help you reach your target.
Not only does all this exercise increase your chances of a long life, it also enhance your mood and productivity, meaning – more importantly – that you enjoy your longer life more too!
Ok that's great that the 90 minutes for men isn't actually proper exercise. i walk at least 45 minutes every day so I assume this can go towards my 90 minute target.
I would agree with singing while vacuuming. For some reason I've always done this (and try to do it to the same rhythm as I'm moving the vac backs and forwards!) and it really does make you pant more.
love the idea of singing while vacuuming - with my voice, probably the best time to do it!