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Do These 5 Exercises to Live Longer (SCIENCE SAYS)

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Rating: 4.5; Vote: 2

If you are somebody who cares about health and longevity, did you know that there are 5 exercises to live longer? In this video, I am going to show you 5 exercises and protocols that you can follow to help increase not just your lifespan, but your quality of life as well. These 5 health and longevity hacks are not just for older people either; in fact, they should be integrated into everyone's routine, regardless of age. When it comes to overall health and quality of life, these things shouldn't be overlooked by anybody, regardless of age or sex. With that in mind, let me break down these 5 holistic health hacks. The first of these 5 exercises for health and longevity is training your grip. There happens to be research out there that shows a direct correlation between grip strength and not only cognitive function, but also recoverability from exercise as well. Your grip and grip strength being linked to overall health means that it is something that should be trained with intention. What are the best ways to train the grip? Well, there are few simple exercises that you can do such as a farmer's carry with weights in hand as well as a simple dead arm hang from a pullup bar. The dead arm hang also shares the benefits of spinal decompression and shoulder health, too. I recommend that hanging from a bar for just a few minutes in the morning is great way to train your grip and get you ready for the day. The next key to longevity with a holistic health approach is heart rate recovery. Heart rate recovery is extremely important because it is a measurement of overall heart health. Bringing your heart rate back to baseline after strenuous activity is a sign of how efficient your heart is at pumping blood throughout the body. One of the best ways to train your body while focusing on your heart rate recovery is through peripheral heart action training, also known as P. H. A. T. By engaging in this training, where you alternate upper and lower exercises through a timed circuit, you are forcing the heart to efficiently pump blood to multiple parts of the body. You can objectively measure your heart rate recovery by measuring your heart rate, performing a P. H. A. T. circuit, measuring your maximum heart rate, then repeating the circuit again after your heart rate returns to within 10% of baseline. Once you complete all rounds of the P. H. A. T. circuit, measure your heart rate a final time and average your max. The next workout where you complete this circuit, you would aim to match or exceed your performance while decreasing your heart rate once the circuit is finished. The next action you can take to live longer is dedicated to balance. I find balance to be a key motor skill that doesn't get trained enough and its neglect can lead to severe health ramifications as you get older. Balance is key to mitigating fall risks, especially in older populations that are most at-risk. Falling, due to a lack of balance, can lead to broken bones as well as the inability to get back up. Being stuck in this position, without help, can lead to serious health risks, all off which can be avoided. To work on balance, in a holistic health approach, requires just a few simple exercises (both weighted and unweighted. For an introduction to balance exercises, you can perform a simple weight shift, stand on one leg, or even perform a weighted exercise such as single leg cable RDL. For progression on these exercises, especially the unweighted ones, you can perform them with your eyes closed for a greater challenge. For increased longevity and health as you get older, you need to bring attention to your power output. Fast twitch muscle fibers deteriorate at a faster rate as you age than you might think. That means, in order to maintain that power, you need to train it. Power output can be trained with explosive movements, under control, that remove the eccentric portion of the movement. This means that you can generate as much power as possible without having to try to slow it down. You can do this with exercises such as a medicine ball slam or a medicine ball throw against the wall. To add in eccentrics but to limit it and keep it under control, you can explode off the ground and land on a box, a simple box jump. The last exercise to work on your vo2 max or the maximum amount of oxygen that an individual can utilize during intense or maximal exercise.
Date: 2023-11-30

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Comments and reviews: 14

90sNihilist
I've been waiting for and wanting this video for a while now. Almost eerie timing this evening in particular. Over six years of sitting 10-12 hours in front of screens far too low for me and skipping sleep for 24-30 hours at least once in an 8-day shift work cycle took a toll on me that very suddenly made itself known in many ways during that last year. It's been an unsettling and frustrating revelation how you can atrophy and degrade even at a relatively young age. It's changed my appreciation and perception of physical fitness, health and longevity.
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deucebigs9860
I don't get the grip strength thing. It seems like a weird correlation thing where they tested grip strength, but didn't ask these people about their lifestyles. I'm guessing those who had good grip strength had a more physical lifestyle as they lived and naturally built their grip strength, and not that they specifically trained for grip strength
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MovewithDrMike
Yes what a well done video! I absolutely love the dead hang because of the benefit of grip strength and improving overall mobility of the thoracic spine and shoulders. For those that can t tolerate hanging with their own bodyweight suitcase and farmer carries can work wonderful! Thanks Jeff great video again
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davidcbeaudoin
The heart rate recovery topic is interesting to me. When I did an AncestryDNA kit, they provided a bunch of different traits indicated by my DNA. One of those is actually a heart rate recovery trait. For mine, it said that mine recovers at a quicker rate, so yay me?
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jaredjordan7935
Thanks for this video Jeff. Longevity is incredibly important to me, as is having a good looking physique. You blend these two worlds better than absolutely anybody on this platform. Keep up the amazing content in 2024 brother.
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Burt → jaredjordan7935
I see you follow Jeff that makes sense
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sonic064
5: 10 So true! My grandma when she broke her hip at old age that was the moment when everything go down for her. She was very active person and you could see her climbing stairs, walking all around town, etc.
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kieren7763
So what if I can't run for long distances ive never been one for long distance running i always get a stitch even since I was a kid should I just use a different form of cardio or try tough it out it?
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curious_boy9092
the oldest woman in the world maria branyas 116 years, she eats joghurt every day - she didnt look like she know what strength training is
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waalex11
Grip Strength,
Cardiovascular (Heart rate Recovery,
Balance,
Strength Conditioning,
V02 Max (90-100% of your Maximum heart rate)
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slushyslushy7777
Grip strength is my most important part of my training. But it does not correlate with increasing longevity but the quality of it
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OneBlueLagoon
I'd love to know what the cut was that got Jesse grinning like the best fart joke ever told happened, right around 11: 11.
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novicetheaf
Could you hike a steep mountain at a fast pace instead of running? I mean cardio wise I'd say they're both very difficult
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