Okay, here’s a summary of the exercises recommended for longevity, based on the provided text:
1. Resistance Band Workouts:
* Frequency: two times per week.
* Intensity: Start with one set of 8-12 repetitions, progressing to 2-3 sets.
* Benefits: Targets multiple major muscle groups.
2. Squats:
* Frequency: Suggested to do a set three nights per week (e.g.,while watching TV).
* Progression: Start with bodyweight squats, then add weights or resistance bands, or try variations like goblet squats or single-leg squats.
* Benefits: Strengthens lower body muscles, improves balance, reduces risk of falls, and supports independent movement.
3. Swimming:
* Benefits: Builds cardiovascular endurance and muscular strength (through water resistance), strengthens the heart, improves blood flow, keeps blood vessels flexible, and reduces risk of heart disease and stroke. Also low-impact, good for joint pain.
* Research: Regular swimmers had a 41% lower risk of dying from heart disease/stroke and a 28% lower risk of early death from any cause.
4. Tennis:
* Benefits: Combines cardiovascular exercise,strength building,and bone health.
* Research: Players lived an average of 9.7 years longer than inactive individuals in a long-term study.
The text emphasizes that these exercises contribute to healthy aging, maintaining independence, and reducing the risk of disease and early death.
