Tips for maintaining an active lifestyle and promoting long-term health

Research suggests that lifestyle interventions can effectively prolong our life and health span, with exercise being a key component in this. Studies have shown that simple, achievable lifestyle changes can help us stay healthy for longer and decrease our risk of premature death. The American Heart Association’s Scientific Sessions in 2023 presented research indicating that eight healthy habits can slow down biological aging by up to 6 years, including maintaining a healthy weight, avoiding tobacco, managing cholesterol, blood sugar, blood pressure, and staying physically active.

In a recent podcast episode, Medical News Today explores the link between exercise and living a long and healthy life with Dr. Borja del Pozo Cruz and Dr. Edwina (Eddie) Brocklesby. Dr. del Pozo Cruz, a principal researcher in Applied Health Sciences, has conducted studies on different forms of exercise and their connection to a person’s mortality risk. Dr. Brocklesby, often known as “Iron Gran,” is the oldest British woman to complete an Ironman Triathlon and promotes lifelong fitness through her organization, Silverfit.

Research published in JAMA Internal Medicine in August 2023 analyzed data from over 500,000 participants to see how different forms of exercise related to mortality risk. The study found that a combination of moderate aerobic physical activity, vigorous aerobic physical activity, and muscle-strengthening activity was associated with a lower risk of all-cause mortality. Dr. del Pozo Cruz and his team recommended a specific combination of these activities to reduce the risk of death related to cardiovascular disease.

In another study published in the European Heart Journal in December 2022, researchers found that engaging in just 2 minutes of vigorous exercise per day could help reduce the risk of death related to cancer or cardiovascular events. Even small amounts of vigorous exercise were shown to have significant benefits, with those who engaged in at least 60 minutes per week having a decreased risk of death. Dr. del Pozo Cruz emphasized that any amount of exercise is better than none, with even minimal activity being beneficial for heart health.

While all forms of exercise can be beneficial for health, it’s important to consider the potential risks associated with physically demanding occupations that require intensive physical activity. Professions such as nursing, retail, and farming, which involve a lot of time on one’s feet and dealing with stressful situations, may increase the risk of cognitive impairment and other health conditions. It’s crucial to consult with a healthcare provider to determine the best forms of exercise for individual circumstances.