How much to EXERCISE for longevity

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How much should you exercise for longevity? • In this video, I reveal the longevity-enhancing effects of exercise, not with platitudes but with data from published studies. How many extra years of life can be derived from exercising 30 minutes a day? Is there a correlation between daily step count and life expectancy? Is resistance exercise (e.g., weight training) even necessary for longevity? If so, how much is optimal? Watch now to get the answers to all these questions and more! • 00:00 The impact of exercise on longevity • 01:06 What counts as exercise? • 02:13 Daily step count • 03:30 Resistance training • 05:31 The best sport for longevity • 06:06 My personal takeaways • 06:27 Do we have 30 minutes a day to exercise? • REFERENCES • U.S. Department of Health and Human Services. (2018). Physical activity guidelines for Americans (2nd ed.). https://health.gov/sites/default/file... • Zhao M, Veeranki S P, Magnussen C G, Xi B. Recommended physical activity and all cause and cause specific mortality in US adults: prospective cohort study BMJ 2020; 370 :m2031 doi:10.1136/bmj.m2031 • Holme I, Anderssen SA. Increases in physical activity is as important as smoking cessation for reduction in total mortality in elderly men: 12 years of follow-up of the Oslo II study. Br J Sports Med. 2015;49(11):743-748. doi:10.1136/bjsports-2014-094522 • Leitzmann MF, Park Y, Blair A, et al. Physical Activity Recommendations and Decreased Risk of Mortality. Arch Intern Med. 2007;167(22):2453–2460. doi:10.1001/archinte.167.22.2453 • Banach M, Lewek J, Surma S, et al. The association between daily step count and all-cause and cardiovascular mortality: a meta-analysis [published correction appears in Eur J Prev Cardiol. 2023 Dec 21;30(18):2045. doi: 10.1093/eurjpc/zwad263]. Eur J Prev Cardiol. 2023;30(18):1975-1985. doi:10.1093/eurjpc/zwad229. The graph shown in the video is licensed under the Creative Commons Attribution 4.0 International License (CC BY 4.0). • Shailendra P, Baldock KL, Li LSK, Bennie JA, Boyle T. Resistance Training and Mortality Risk: A Systematic Review and Meta-Analysis. Am J Prev Med. 2022;63(2):277-285. doi:10.1016/j.amepre.2022.03.020 • Lee DC, Lee IM. Optimum Dose of Resistance Exercise for Cardiovascular Health and Longevity: Is More Better?. Curr Cardiol Rep. 2023;25(11):1573-1580. doi:10.1007/s11886-023-01976-6 • U.S. Department of Health and Human Services. (2018). Physical Activity Guidelines for Americans (2nd ed.). • Schnohr P, O'Keefe JH, Holtermann A, et al. Various Leisure-Time Physical Activities Associated With Widely Divergent Life Expectancies: The Copenhagen City Heart Study. Mayo Clin Proc. 2018;93(12):1775-1785. doi:10.1016/j.mayocp.2018.06.025 • Koh YS, Asharani PV, Devi F, et al. A cross-sectional study on the perceived barriers to physical activity and their associations with domain-specific physical activity and sedentary behaviour. BMC Public Health. 2022;22(1):1051. Published 2022 May 26. doi:10.1186/s12889-022-13431-2 • Sturm R, Cohen DA. Free Time and Physical Activity Among Americans 15 Years or Older: Cross-Sectional Analysis of the American Time Use Survey. Prev Chronic Dis 2019;16:190017. DOI: http://dx.doi.org/10.5888/pcd16.190017 • DISCLAIMER • This video (like all my videos) should never be used as medical advice, and must never replace the professional judgment of a licensed physician. All content on this channel (including this video) is for educational purposes only.

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