Q: Get 150 minutes of physical activity per week by walking when possible at lunch and after dinner, playing sports (pickleball and swimming) on the weekends, and using light hand weights for the upper body, and occasionally I try to do more physical activity than that. Conditioning while watching TV. But now that I’m 50, I feel like that’s not enough.What else can I do? — Bob G., Kansas City, Kansas
answer: You are doing well…everyone in America should do as you do. But yes, a little more would make it even better. A newly published 30-year study of more than 116,000 people found that if you exercise more than twice the recommended 150 minutes of physical activity, including two strength-building sessions per week, It was found that the annual risk of death decreased. An increase of 26% to 31%. This means that in addition to enjoying her 20-minute strength-strengthening sessions (using her own body weight or elastic bands) twice a week, she does about 60 minutes of walking per day. means.
When we examine the effect of this amount of exercise on our chronological age, we find that we are 8.1 years younger than our chronological age. So you’re only 42 years old, Bob.
But that’s not the only thing you can control over your future. Another very powerful step is to eliminate added sugars and syrups from your diet. As Dr. Mike points out in a recent newsletter, michaelfroizenmd.substack.comA sugar-rich diet can shorten your lifespan because sugar causes the buildup of uric acid, a natural waste product. It also increases cardiovascular risk and causes blood sugar levels to spike. Good news? Randomized controlled trials show that controlling blood sugar levels at all ages, even after age 80, significantly reduces all-cause mortality, stroke, heart attack, kidney dysfunction, cognitive impairment, and immobility. .
We congratulate you on your goal of living a long and healthy life. To discover even more ways to live stronger and longer, check out Dr. Oz’s blog. www.iherb.com/experts/dr-mehmet-oz.
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Dr. Mehmet Oz www.iHerb.com, the world’s leading online health store. Dr. Mike Rosen www.longevityplaybook.comRoizen and Oz are chief wellness officer emeritus at the Cleveland Clinic and professor emeritus at Columbia University, respectively.
(c)2024 Michael Roizen, MD
Distributed by King Features Syndicate.
