PRIME HEALTH
The ONLY 7 Exercises You Need To Do For Longevity
The ONLY 7 Exercises You Need To Do For Longevity
#health #longevity #exercise #exercises #longevitysecrets #andrewhuberman #longevitysecrets #lifespan #peterattia
it's pretty significant it's about 3x so if you compare low muscle mass people to high muscle mass people as they age the low muscle mass people have about a 3X Hazard Ratio or 200% increase in all cause mortality strength could be probably 3 and 1/2x as a hazard ratio meaning about 250% greater risk if you have low strength to high strength Dr Peter ETA has performed hundreds if not thousands of peer-reviewed research on the best exercises for longevity and in this video I'm going to share the only seven exercises you need to focus on if you actually want to live longer than the average person these exercises are not just about looking good they're about staying strong mobile and independent as you age we'll cover why these exercises are important how they work and most importantly how to do them correctly so you can incorporate them effortlessly into your routine exercise number one push-ups push-ups are one of the simplest yet most effective exercises for upper body strength they target the chest shoulders triceps and core and they don't require any equipment as you age maintaining upper body strength is crucial for performing everyday tasks like lifting groceries pushing doors open or supporting yourself if you fall a study published in Jamma Network open demonstrated that men who could perform more than 40 push-ups had a significantly lower risk of heart disease over 10 years push-ups are extremely crucial because one they improve upper body strength ensuring the ability to perform daily activities like lifting pushing and pulling two they enhance core stability strengthening the core improving posture and overall balance which helps to prevent Falls as you Aid three push-ups promote cardiovascular health by increasing your heart rate which directly correlates with lower risks of heart disease as shown by millions of studies how to do push-ups correctly start in a plank position with your hands flat on the floor slightly wider than shoulder width apart and your feet together one keep your body in a straight line from your head to your heels don't let your hips sag or stick up two slowly bend your elbows to lower your chest toward the ground aiming for your elbows to form about a 90° angle golden tip for beginners if standard push-ups are challenging start with knee push-ups or incline push-up UPS using a stable surface like a countertop exercise number two squats squats are a fundamental lower body exercise that builds strength and Mobility they mimic everyday movements like sitting and standing a study in the American Journal of physical medicine and rehabilitation highlighted the importance of squats in reducing fall risk and improving mobility in older adults additionally squats strengthen your bones which is critical for preventing osteoporosis a very dangerous disease that usually affects the bones of seniors here's how squats affect your longevity one squatting strengthens your quads hamstrings glutes and calves improving how you walk especially as you age two incorporating squats in your workouts increases flexibility and Mobility by strengthening and stretching your joints and key muscles reducing stiffness and improving your range of motion here is the best and most effective way to do squats one stay and with your feet shoulder width apart toes slightly pointing outward two keep your chest up shoulders back and arms extended forward for balance three slowly bend your knees and lower your hips as if sitting in an invisible chair four go down until your thighs are parallel to the ground or as low as you comfortably can five push through your heels to return to a standing position golden tip for beginners if you find it difficult use a sturdy chair to practice sitting down and standing up without using your hands for support exercise number three jumping rope why is jumping rope important jumping rope is an underrated cardio exercise that enhances heart health coordination and endurance it's especially valuable for building bone density as highlighted by a study in osteoporosis International High Impact activities like jumping are essential for preventing bone loss cardio Fitness is one of the strongest predictors of longevity and jumping rope offers is an efficient way to improve it while having fun start small by jumping for 15 to 30 seconds then rest and gradually increase the duration as your coordination improves exercise number four hip lift as we age our glutes key muscles for stability and Mobility tend to weaken leading to lower back pain and reduced functionality hip lifts are a simple way to strengthen the posterior chain improve posture and alleviate back pain a study published in the Journal of orthopedic and sports physical therapy emphasized that exercises targeting the glutes like hip lifts are essential for maintaining pelvic stability and preventing injuries here's how you do hip lifts one lie on your back with your knees bent and feet flat on the ground about hip width apart two place your arms flat by your sides Palms facing down three squeeze your glutes and lift your hips toward the ceiling until your body forms a straight line from your knees to your shoulders four hold the position for a second or two then slowly lower your hips back to the ground If you experience discomfort keep your range of motion smaller until you build strength and if that is impossible stop immediately and see your doctor the fifth exercise is planks why are planks important especially when it comes to longevity and health planks are a total core exercise that strengthens your abs obliques lower back and even shoulders a strong core is extremely crucial for keeping your entire body functioning Research In The Spine Journal found that core stabilization exercises like planks are effective in reducing chronic lower back pain which is common in old age how to do planks correctly one start on the floor resting on your forearms with your elbows directly under your shoulders two extend your legs straight back balancing on your toes three keep your body in a straight line from your head to your heels avoid sagging your hips or lifting them too high four tighten your core muscles and hold the position for as long as you can starting with 15 to 20 seconds five breathe steadily and focus on maintaining proper alignment six dead hangs dead hangs a straightforward yet highly effective exercise hold the key to improved longevity this simple movement offers a host of benefits dead hangs also strengthen your grip a surprising predictor of overall Health and Longevity research shows that grip strength is linked to reduced risks of chronic diseases and even mortality additionally dead hangs improve shoulder mobility and stretch chest muscles enhancing posture and breathing capacity better oxygen flow from improved breathing reduces inflammation promoting long-term Health finally the act of hanging Fosters mental focus and calmness reducing stress a critical factor in aging start with just 10 to 20 seconds and gradually increase your time this small addition to your daily routine could lead to significant health benefits over time share this video with someone you care about who wants to live a longer healthier life
#Exercises #Longevity
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7th Longevity Exercise: Lunges 🏋️♂️
Boosts Balance & Stability: Reduces fall risk as you age.
Strengthens Lower Body: Targets glutes, quads, and hamstrings for mobility.
Improves Joint Health: Keeps hips, knees, and ankles flexible.
Functional Movement: Mimics walking & climbing stairs.
Engages Core: Supports posture & overall strength.
Add walking, reverse, or side lunges to your routine for a balanced, long-lasting body! 💪
The CDC reports that just above 20 percent of american adults actually practice a meaningful exercise program.
7) Rows? Pull-ups? Lunges? Step-ups? Carries? Shoulder presses? Walking? Sprinting? HIIT? Deadlifts? Zone 2? VO2 max?
This is so totally for men…
"Incorporate them effortlessly…" I thought the effort was the point.
Nobody takes Attia seriously anymore….a born grifter.
I really appreciated how clear the instructions are for these exercises!!
7th exercise is simply do lounges and don't ask what is the 8th ok 😂 Because even i don't know 😂
How many sets of each do you do?
40 real pushups is a great and difficult goal.
The dead hang was the only surprise exercise. Yet, I know a dead hang feels awesome to my spine. Seems (gravity) creates space between the vertebrae. Question, I have arthritis in my hands, will a hang help or hurt my arthritis? Thank you.
Hate to be a stickler, but are we missing one?
V shred has a rotation to help you do well with all these suggested exercise .
This is a great video
Well, I got healthy again at 54, after some life turmoil. Strategy: a lot of dog walking. (6-20km, 9km average total per day), then went strong on Keto Diet, and totally quit junk food. After starting to get healthy, incorporated 20 mins of yoga, and after few months, started the good ol' pushups/situps again. Also do some sprinting at school with students in morning. Loss of 30lbs in 2.5 months. Fastest transformation ever for me. I usually will eat rice few times a week too. Fair bit of kimchi. Home cooked bean soup. Lettuce wraps are great too….among others. You can do it easily!!! That's my point!! Just dump those toxic carbs!!!
What’s exercise #7?
where is #7?
Me too… there's not 7????????
I’m 68 and have always focused on cardio. Now focused more on strength. Praising Jesus that I am strong and still work full time by choice. My prayer is to die standing up😅
Im 70, I do all of these daily except dead hangs. I also practice yin yoga daily and walk ! I have no aches or pains .
What's the 7th exercise. The video only has 6 exercises.
I only counted six
Are you forced to watch?
Variety is the secret because it’s simple, our bodies are adaptive by nature so if you stick to just these or any exercise over and over the arch of growth and strength quickly starts to decline because there haven’t been any new challenges to put the body under any new stressors for it too adapt from.
Exactly ! It says SEVEN exercises and they only provided SIX! 👎 thumbs DOWN
Another AI channel…
I am not sure if read Book of Attia cited.
In book he advocates for Zone 2 cardio (3-4 times 45 min), Zone 5 cardio (once in a week), weight lifting and stability exercises (about 4 times a week).
He, himself does a way more than these 7 exercises.
I stopped watching when I heard the VO line "…Dr Attia has performed 100's, if not 1000's of…"
Clearly they have not done their research and just stealing from successful podcasts for clicks.
I have seen year old ladies with no strength doddering along in the UK? They have almost zero muscle mass but boy do they live long – some up to and exceeding 100. Any comments on that?
Interesting feedback here, in the comments. Personally, any video that starts with fear, cause your not strong enough you gonna die, or get sick – which you cannot prove, etc…as the intro, is B/S. And NO one should watch it. I’m definitely deleting from my watched list, and removing from recommendations-‘not interested’. Not to mention the exercises are common. Nothing new here, but you bad rhetoric..🤮
Doing 40 push ups!!!! I don't think so, i could when i was 16, that was nearly 60 years ago.
Ummm 7 you only showed 6
Very good
1) Pushups 2) Squats 3) Jump Rope 4) Hip Lift (Bridges) 5) Planks 6) Dead Hang 7) ???
The list is for completely healthy people. If someone has back issues they should not jump or for those with knee problem benefit of doing squats is rather questionable.
Number eight…get over yourself