You do not need hours in the gym to see a payoff. A new study in the British Journal of Sports Medicine found that 90 to 120 minutes of weight training a week was linked to a lower risk of death.
That works out at about 13 minutes a day, and was associated with a 19 percent lower risk of cardiovascular diseases and a 27 percent lower risk of neurological diseases.
The study used 30 years of monitoring data from 147,374 participants. It defined strength training as exercises using weights or body weight, including press ups, squats and lunges.
Researchers found participants who did more strength training tended to be younger, weigh less and have a healthier lifestyle. The study also found no further benefit from doing more than 120 minutes of strength training a week.
The article said one advantage of strength training is that it can be free, because bodyweight exercise at home can be as effective as using a gym.
Longevity expert Daniel Herman, CEO of supplement company Bio-Synergy, shared five low-cost lifestyle changes he said can help people live longer.
He said people do not need expensive “superfoods” and should focus instead on basics such as oats, beans, lentils, eggs and seasonal vegetables.
“These deliver real nutritional value at a fraction of the cost and help stabilise blood sugar, gut health, and energy.”
Herman also recommended cooking meals in advance instead of relying on takeaways. The article said studies have found that more than 75 percent of popular restaurant and takeaway food is unhealthy.
“Planning a batch-cook Sunday saves time, money and keeps you eating nutrient-dense meals when life gets busy,” he said.
On hydration, the article cited NHS advice to drink six to eight cups of fluid a day, or just under 2 litres.
“Keep a reusable water bottle on you, drink before you feel thirsty,” Daniel said. “You’ll save money and your kidneys, skin, digestion, and energy levels will thank you”.
For exercise, Herman said people do not need a gym membership and suggested walking, home bodyweight routines, stair climbing or cycling to work.
“Walking, home-bodyweight routines, stair climbing, or cycling to work all keep you active aim for 30 minutes a day,” Daniel said.
He also said sleep should come before supplements.
“A quality 7–8 hours’ sleep each night is the single most powerful anti-aging habit you can do and it’s free,” Daniel said. “Once sleep and rest are dialed in, then you can layer in smart, quality supplementation.”
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