These 6 LONGEVITY Exercises “WILL” Completely Change Your Body Forever

These 6 LONGEVITY Exercises “WILL” Completely Change Your Body Forever



These 6 LONGEVITY Exercises “WILL” Completely Change Your Body Forever

strength is more important than muscle mass we just use muscle mass is a good proxy for strength but if you just focus on strength that's the metric that matters it's about a three-fold reduction in all cause mortality when you compare high strength to low strength it's not like how much you can Squat and deadlift it's like grip strength dead hang um how long can you do like an air squat you know like what's your quad strength how quickly can you do five reps up and down from a chair I mean it's relatively simple stuff Dr Peter ATA 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 six exercises you need to focus on if you actually want to live longer than 99% of people the exercise on our first list is Farmers carry the farmer carry is a deceptively simple yet highly effective exercise that works your entire body this exercise is one of the best strength training exercises out there because it trains realworld functional strength that is actually crucial for daily activities there's a 2017 study published in the Journal of strength and conditioning research that proves that farmer carry builds grip and core strength which are key predictors of overall Health and Longevity your grip strength activates your forearms and hands which is essential for tasks like carrying groceries luggage or other heavy objects tasks that always become a big problem as you age while your core stabilizes your body's entire movement it also enhances balance and posture reducing the risk of Falls and injuries by engaging your shoulders traps and upper back additionally it promotes cardiovascular health by elevating your heart rate during the walk this simple yet powerful exercise ensures your body stays functional and resilient throughout your entire life farmer carries are extremely simple and you can start doing it now Now by choosing a weight you can carry comfortably but still find challenging the weight doesn't necessarily have to be dumbbells or kettle bells you can use any heavy household items that you can safely carry around one Stand Tall with your feet shoulder width apart grip a weight in each hand letting your arms hang Naturally by your sides two engage your core roll your shoulders back and maintain a straight posture three walk forward taking deliberate controlled steps in a straight line line for 20 to 30 seconds rest briefly and repeat for 3 to five rounds 3 to four times a week longevity exercise number two is dead hangs the ultimate longevity exercise with its benefits extending far beyond just building muscle dead hangs have been recommended by thousands of longevity experts because they improve grip strength which is directly linked to a reduced risk of Falls and injuries Studies have also shown that individuals with greater grip strength tend to live longer and have a lower risk of chronic diseases they also enhance shoulder Mobility by stretching and strengthening the surrounding muscles and ligaments for many back pain issues regular practice can help alleviate it completely by gently decompressing the spine this simple exercise is a powerful tool for maintaining your Independence and functional strength as you age you can effortlessly start doing dead hangs by finding any sturdy bar in your home if you want to work out at home otherwise the gym is a guaranteed place to find a strong bar one grip it with both hands Palms facing forward two relax your body completely allowing your arms to fully extend while your feet lift off the ground three keep your shoulders engaged but not Shrugged hold this position for as long as you can aiming for 20 to 60 seconds as you gain strength gradually increase the duration of your hangs an even better exercise is hip Bridges a foundational exercise that targets key muscles in your lower body and core making them vital for longevity it drastically improves your posture by strengthening the glutes and lower back hip bridges help stabilize your pelvis reducing strain on your spine leading to a reduction or complete elimination of chronic back pain another amazingly unexpected benefit of doing hip Bridges is that because it mimics real life waste movements like standing up climbing stairs or lifting object objects it makes your everyday activities easier without any pain now here's how to perform hip Bridges correctly one lie flat on your back with your knees bent and feet flat on the floor about hip width apart position Your Arms by your sides with Palms facing down two press through your heels and engage your glutes to lift your hips toward the ceiling your body should form a straight line from your shoulders to your knees at the top of the movement three at the top pause for a second and squeeze your glutes tightly four slowly lower your hips back to the starting position maintaining control throughout the movement five perform 10 to 15 reps increasing as you build strength longevity exercise number four step-ups step-ups strengthen your lower body like the quads hamstrings and glutes the muscles responsible for movements like walking and climbing stairs this exercise reduces the risk of injuries or death from Falls improves mobility and enhances the ability to perform daily tasks like walking stair climbing or navigating uneven terrain here's a simple guide on how to do it one stand in front of a sturdy bench step or elevated surface that is about knee height two step your right foot onto the surface pressing through your heel to lift your body up bring your left foot up so you're standing fully upright on the surface three step back down with your right foot first followed by your left foot to return to the starting position four repeat the movement alternating your lead leg aim for 10 to 15 repetitions per leg now listen keep your torso upright and core engaged throughout the movement avoid using momentum focus on controlled deliberate movements if needed start with a lower surface and gradually increase height as you build strength next is planks planks are one of the most effective exercises for building core strength and stability your core isn't just your abs it includes the muscles around your abdomen back and pelvis a strong core is essential for supporting your spine which helps reduce the risk of lower back pain a common issue for seniors what 99% of people don't know about planks is that they strengthen the Deep muscles of your core without putting pressure on your spine unlike crunches or sit-ups this reduces the risk of injuries while enhancing stability and balance strong core muscles also make everyday activities like bending lifting or reaching much easier and safer additionally core strength improves posture balance and coordination all of which are vital for maintaining Independence and preventing Falls planks engage multiple muscle groups simultaneously making them a highly efficient exercise for overall functional fitness and Longevity here's how to effectively do a plank one begin by lying face down on the floor two place your forearms flat on the ground with your elbows directly under your shoulders three lift your body off the ground keeping your weight supported on your forearms and Toes four ensure your body forms a straight line from your head to your heels avoiding sagging your hips or arching your back five engage your core muscles by pulling your belly button toward your spine six hold this position for 20 to 60 seconds depending on your current strength level and gradually increase the time as you progress exercise number six is squats research published in the American Journal of physiology 2019 confirms that squats are one of the most effective exercises for improving mobility and building muscle mass especially in aging adults squats Target large muscle groups including the glutes quadriceps and hamstrings which are essential for daily movements additionally they promote bone density reducing the risk of osteoporosis a common and dangerous disease as we age here's how to do a squat in a fairly simple manner one Stand Tall with your feet shoulder width apart two lower your hips back and down as if sitting in a chair ensuring your chest remains upright and your knees stay aligned over your toes three push through your heels to return to the standing position four start with body weight squats and gradually add weights as you build strength to get the most out of out of these longevity boosting movements aim to perform each of them two to three times per week for example dedicate one day to strength exercises like squats and farmer carries another day to core stability with planks a third day to focus on dead hangs for upper body strength you can combine them into a 20 to 30 minute workout session or spread them out over several days depending on your schedule the key is progression start with what feels comfortable and gradually increase your intensity or duration if this video helped you in any way do your best to share it with the people you care about

#LONGEVITY #Exercises #Completely #Change #Body

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