Saturday, January 24, 2015

What is the Longevity Lifestyle? Nitritilonist Ann Tyndall Ph.D. Answers.

The Longevity Lifestyle

By Ann Tyndall, Ph.D.

            If you were willing to do only one thing, and one thing only to help you live longer and better, what would it be?  Research overwhelmingly supports that the single most important thing you can do for health and longevity is to get regular exercise, which is 30-50 minutes of activity at least five days a week.  Studies of the longest-lived people of the world reveal that these people live in very remote areas of the world, often mountainous, and they don’t have very good roads.  They walk several miles a day as part of their regular routine.  Active in their eighties, nineties and even one hundreds, they are walking, dancing, swimming and even riding horses.  Exercise is what keeps them young, mobile and energetic.

            Regular exercise, essential for heart health, is shown to be just as effective in maintaining healthy arteries and cholesterol levels as cholesterol-lowering drugs and there are no side effects.  Exercise is more effective in preventing and treating depression than drugs and it was also shown to be preventive in diabetes and many cancers. The key is to find something that you enjoy and will do on a regular basis.  The best mix of exercise is to have at least three sessions of cardio a week, such as power walking, Zumba, cycling or swimming and at least two sessions of strength training (weight lifting) per week, which also strengthens bones.  Stretching every day keeps range of motion and prevents stiffness.

            Even regular exercise is not enough if you sit too much, state the latest research studies. 
Sitting disease is now called the new smoking as the toll it takes compares with smoking risk.  If you feel a little guilty after a long TV binge, you may be shocked to find the health hazards of sitting are a threat even if you went to the gym today.  The average person sits for about eight hours a day, in front of a screen or behind the wheel and this increases the risk of coronary events (heart attack, angina or stroke) by 125% over those who move around more.  Sitting increases risk for colon, breast and endometrial cancers and muscles get mushy causing weakness, instability and back and neck pain.  Foggy brain follows those long bouts in the chair because moving muscles are needed to pump fresh blood and oxygen for maximum brain function.

            So get moving.  Standing is better than sitting and you can stand when you talk on the phone, have standing meetings or walks.  Work standing up and take frequent movement breaks when you are working at the desk or watching TV.  Take frequent breaks when driving and get your muscles moving.  Even a little muscle movement helps get the circulation going to keep all systems working optimally.

Ann Tyndall is an award winning nutritionist and the author of Prolong the Prime of Your Life: A Simple, Easy-to-Follow Program of Exercise and Nutrition.


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