We all aspire to live long and healthy lives and there are amazing examples of people doing just this in the Blue Zones. I have been reading about the Blue Zones for many years and recently watched the documentary series called Live to 100 – Secrets of the Blue Zones on Netflix. It is so inspiring to learn about these groups of people who are scattered around the globe living their best lives. I found the fact that they all live relatively simple lives yet are happy and healthy quite motivating. Aspects of these Blue Zones can be experienced here as well with some conscientious effort and dedication I believe we can all reach for a life of longevity!
Eating well and moving the body is key. Check out this Blue Zone link to learn the best exercise for longevity. We need to move daily and enjoy the exercise we choose. As Dr. Valter Longo who is Edna M. Jones Professor of Gerontology and Biological Sciences, and director of the Longevity Institute at the University of Southern California – Davis School of Gerontology, Los Angeles, says The best physical activity for healthy longevity is the one you enjoy the most and can easily incorporate in your day to day living until you’re hundredth birthday and beyond.
A recent study published in Circulation shared findings on how much and what level of physical activity is needed to reduce mortality. The previous study published in 2018 recommends that adults engage in at least 150 to 300 minutes per week of moderate exercise, 75 to 150 minutes each week of vigorous movement, or an equivalent combination of both intensities, it turns out that if adults do more than the recommended amount, it can lower their risk of death. Moderate physical activity is defined as walking, weightlifting, and lower-intensity exercise. Meanwhile, vigorous exercise is categorized as running, bicycling, and swimming. Most recent data found that those who worked out two to four times above the moderate physical activity recommendations—about 300 to 599 minutes each week—saw the most benefit. Read the full article here.
We know for some reaching the upward limit of 600 is a challenge. It is ideal to workout 150 – 600 minutes a week, the recent study points to benefits for all exercise but even more advantages for those that workout 300-600 minutes a week. It’s an obtainable amount if you put your mind to it! Keep the Blue Zones in mind here, and do what you love. Take the long, fast walks and spend time in nature.
Walking versus running helps to burn fat, does not cause stress on the thyroid, and does not spike cortisol like routinely completing a 30 to 45-minute run/jog would. Think of this – it’s best to stick to long, low and slow – or red, hot, fast, and sweating workouts – when it comes to aiming for fat loss and preserving muscle. The perfect long, low, and slow workouts are yoga or walking. While examples of red, hot, fast, and sweating are interval training/sprinting or circuit training (with weights) for a maximum of 30 minutes.
Some more longevity tips to keep you motivated:
My pre-cardio drink details:
Best pre-workout drink and supplement to burn more fat, protect muscle, and preserve strength while you walk:
You want to stick to a no fat, no carb option before your workout as this will prevent an increase in blood sugar and allow your body to move to burn fat faster.
Here’s my suggestion for two powders to mix with water in a shaker cup: