If you want to live longer and increase your longevity, then you have to exercise, especially strength training. But how many days a week are necessary or sufficient to increase longevity? Fortunately, science has a clear answer.
A sedentary lifestyle is the enemy of longevity and good health. Over time, this can contribute to things like sarcopenia (loss of muscle mass), type 2 diabetes, obesity, heart problems, and more. That’s why, if you want to live longer and with good quality of life, you must keep moving and exercising.
It’s not necessary to spend the entire day exercising or live in the gym, but it is important to meet a minimum amount of exercise each day and each week, not only thinking about the minutes that a workout should last, but also the number of days we dedicate to exercise.
How many hours of exercise should you do to increase longevity?
Science has found that while there is a minimum amount of exercise we should do to be healthy and feel good, if what we want is to age more slowly , more functionally, and increase longevity, then what we need to do is exceed that minimum recommended amount.
The recommended goal is to exercise at least 150 minutes a week, and 30 minutes a day, but the American Medical Association recommends between 300 and 599 minutes per week. Participants who did two to four times more moderate physical activity than recommended had a 26% to 31% lower risk of all-cause mortality and a 28% to 38% lower risk of death from cardiovascular disease. Additionally, they had a 25% to 27% lower risk of death from non-cardiovascular disease,” he explains.
What is the best time to exercise if you want to live longer?
Exercise will give you benefits regardless of the time you do it, but science has also determined that there is an ideal time, in which exercise will help you work on longevity .
According to Desert News, a study published in the journal Nature and conducted by the Guangdong Cardiovascular Institute in China, exercising in the evening can provide many more benefits and may help increase longevity. Ideally, you should do it between 11:00 a.m. and 5:00 p.m. However, the study also says that you may get the most benefit when your schedule is flexible, meaning it’s a good idea to exercise at different times within this time window.
How many days a week should you exercise to increase longevity?
The number of days you exercise per week can depend on the goal you want to achieve. According to the Prevention website, you don’t need the same things if you want to improve your health and longevity as you do if you want to gain muscle or lose weight.
- For health and longevity : You should train 3 to 5 days a week if you want to live longer and focus on overall well-being. This includes two days of strength training and three days of cardio.
- To lose weight: To lose a few pounds, you need to exercise more. This means you should aim for 5 or 6 days a week. Within this, you should have 3 to 4 days of cardio and 2 or 3 days of strength training.
- To gain muscle: To increase muscle mass, it’s recommended to exercise 4 to 6 days per week. This includes 3 to 5 days of strength training and 1 to 2 days of cardio or active recovery.
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