Best Exercises To Securing Longer Life Expectancy

One of the major setbacks to living a long life is a sedentary lifestyle with minimal exercise. The only way to lengthen your lifespan is to start moving, as much as you can, on a daily basis. 

According to the Department of Health and Human Services, adults need 150 to 300 minutes of moderate-intensity exercise a week. This includes brisk walking, raking leaves, and the like. Alternatively, every week adults need 75 to 150 minutes of vigorous-intensity physical activity such as running, carrying groceries and exhaustive fitness classes. High-intensity exercises should be accompanied by muscle-strengthening exercises twice a week, the HHS recommends. 

Of all the exercises, yoga can be of particular help during the quarantine as it helps both body and mind rejuvenate. Yoga not only contributes to reducing cardiovascular risk, but it also develops mindfulness that we often lack in lifestyle choices. 

For instance, a study involving participants above 40 years of age found that practicing yoga for five years significantly improved their cardiovascular functions. The study conducted by the department of physiology, Government Medical College in Nagpur, India, made a comparison to adults aged above 40 who did not do yoga to arrive at the conclusion. 

Comparatively, pulse rate and blood pressure had decreased in the participants who were regular yoga practitioners. “Our results indicate that yoga reduces the age related deterioration in cardiovascular functions,” the researchers said, emphasizing how yoga prevents a major lifestyle disease, thereby increasing our life expectancy. 

Eating healthy is also a major part of living a long life. According to one study, yoga can help people mindfully select their meals and aid the recovery of binge-eating disorder. Yoga was added to an outpatient program on beating eating disorders with 54 patients. Yoga helped the patients clear their minds and develop mindfulness, bringing down the need to eat compulsively and helping them establish a sense of control over their appetite. 

“Exercise has always been a great strategy for people struggling with these feelings as it boosts both mood and health. But as gyms and exercise classes of all kinds are now closed – even jogging with a friend is strongly discouraged – people are looking for alternatives, and this is where yoga can help,” researchers of a new study that analyzed the benefits of movement yoga on mental health said. 

yoga An international survey by Yoga Alliance and Yoga Journal found that nearly 37 million people practiced yoga in the U.S. in 2016. Pixabay