The Wellness Vault
VILPA: These 3 LONGEVITY Exercises “WILL” Completely Change Your Body FOREVER
The ONLY 3 Exercises You Need TO Do for LONGEVITY
#exercise #workout #longevity #peterattia #andrewhuberman #longevityexercise
but it's so important because it's the thing that I think differentiates people who age well and and people who don't age well you know now I think in many ways we're kind of pivoting from what kills you to what ruins your quality of life you might as well be dead in some ways if you can't do the things you want to do and if playing with your grandkids or gardening or playing golf or going for a walk with your spouse or think of any of the things that we all do today and take for granted Dr Peter AA has conducted extensive research including hundreds or even thousands of peer-reviewed studies on the most effective exercises for longevity in this video I'll reveal the only three exercises you need to prioritize if you truly want to outlive 99% of people exercise one planks the plank may seem simple but it's an incredibly effective exercise for developing core strength and stability in fact a 2016 study published in the international Journal of sports physical therapy identified it as one of the best exercises for activating and strengthening your core especially as you age planks offer more than just core benefits they also improve posture help reduce lower back pain and enhance overall Alignment Plus this Exercise Works your shoulders arms and legs making it a full body strength booster the best part planks require no equipment and can be done anywhere to begin position yourself in a forearm Plank with your elbows directly beneath your shoulders maintain a straight line from head to heels engage your core and avoid letting your hips sag or lift start by holding the position for 20 to 60 seconds gradually increasing the duration as your strength improves two push-ups the ultimate body weight exercise push-ups are a Timeless classic for building upper body and core strength they're simple versatile and highly effective a 2019 study in J network open revealed that individuals capable of Performing more more push-ups had significantly improved heart health which is directly linked to increased lifespan ways in which push-ups supercharge your longevity number one strengthens upper body by targeting the chest shoulders and triceps also engage core muscles by working your abs and stabilizers three strengthens wrists elbows and shoulders now here's how to perform push-ups with proper form because the truth is 99% of people get it wrong leading to avoidable injuries so start in a plank position with your hands flat on the floor slightly wider than shoulder width apart and your feet together next is to keep your body in a straight line from your head to your heels don't let your hips sag or stick up slowly bend your elbows to lower your chest toward the ground aiming for your elbows to form about a 90° angle then push through your palms to return to the starting position remember to keep your movements controlled old and your core engaged throughout number three squats a 2019 study published in the American Journal of physiology highlights squats as one of the most effective exercises for enhancing mobility and building muscle mass particularly in older adults squats Target major muscle groups like The glutes quadriceps and hamstrings which are vital for everyday movements they also boost bone density helping reduce the risk of osteoporosis a common and serious condition as we age here's a simple way to perform a squat one Stand Tall with your feet shoulder width apart two lower your hips back and down as if sitting into a chair keeping your chest upright and your knees aligned over your toes three press through your heels to return to a standing position begin with body weight squats and gradually incorporate weights as your strength improves to wrap it up planks push-ups and squats are your ultimate tools for unlocking a longer stronger life planks fortify your core improving posture and balance push-ups sculpt your upper body while boosting heart health and squats they're the secret to powerful legs better mobility and stronger bones keeping you agile and independent as you age the best part these exercises fit effortlessly into any routine no fancy equipment no excuses start now stay consistent and watch as you defy aging and outpace the competition your future self will thank you don't forget to hit like subscribe and tell us in the comments which of these moves will you conquer first
#VILPA #LONGEVITY #Exercises #Completely #Change #Body
source
If you're reading this, kindly do me a favour by SUBSCRIBING ❤❤
Just because Dr. Attia say so it’s cast in stone, I am 86 yrs old male, I disagree that this is only exercise to do for longevity. I DO NOT DO any of these exercises but I have reach OLD age by doing my own exercise, Since I retired ar age 65, I embarked on Dancing & attending dance parties 4 to 5 times a week, for at least 2 hrs. I dance to a variety of of dancing styles such as Ballroom, Latin including Salsa & Bachata, All the Swing Dances, Argentine Tango & many more. Dancing is my exercise , stimulate my brain, engage in social interaction & enjoy life while exercising, Dr. Attia exercise lack mental stimulation, social engagement & life enjoyment . For 21 yrs, attending dance parties, most last until midnight, except the Salsa & Bachata last until 2:00 AM. enabled to me to reach old age. You be the judge.
Great video