I know, I know.

Who wants to live forever if you are not in great shape, physically and intellectually?

But today, I’ll share how you can unlock improvements in both longevity and healthspan.

How do different exercise types relate to longevity?

A new study provides some answers.

Philosophers on Exercise

Before we turn to the provocative new study, let’s look at what some historical thinkers had to say about physical activity.

While uttered centuries ago, the words still ring true.

First, the father of modern medicine, Hippocrates:

“Without exercise, a good diet alone is not sufficient, and eventually medical treatment will be needed.”

Hippocrates presages a future of sedentary living, with a deficit of body movement owing to the advances of modern technology.

Here is Epictetus speaking on philosophy:

“Don’t explain your philosophy. Embody it.”

Blunt, but captures a lot, doesn’t it?

Rather than simply making plans for a new exercise or diet plan on New Year’s, act.

Analyzing Over Half A Million People

A new study published in JAMA Internal Medicine investigated the impact of various exercise types on mortality risk.

Dr. del Pozo Cruz’s research team analyzed data from over 500,000 tracked participants, who were followed for an average of 10 years.

The study focused on three main categories of exercise:

• Moderate aerobic activity: Activities like walking and cycling at a relaxed pace.
• Vigorous aerobic activity: Higher intensity activities such as running.
• Muscle-strengthening activity: Activities like weightlifting that focus on building muscle mass.

Study Findings

The study revealed this:

A balanced exercise regimen that included moderate and vigorous aerobic activity and strength training resulted in the greatest reduction in early mortality risk.

Here’s a closer look at the optimal exercise combinations:

• For overall mortality risk reduction: Aim for 75 minutes of moderate aerobic exercise (like brisk walking), over 150 minutes of vigorous aerobic exercise (like running), and at least two strength training sessions each week.
• To reduce cardiovascular disease-related death. Aim for at least 150 to 225 minutes of moderate aerobic activity, 75 minutes of vigorous aerobic activity, and at least two weekly strength training sessions.

I exemplify the combination approach, using walking as my base exercise and folding in treadmill running and strength training (the latter for six days weekly).

How Little Is Enough?

Let’s face it: most of us are not committed to the rigorous approach described above.

What is the least amount of exercise you can do to fight off the greatest health threats?

The answer might surprise you.

Dr. del Pozo Cruz and colleagues provide some observations in a 2022 study in the European Heart Journal:

Engaging in vigorous exercise for only two minutes a day could help slash the risk of death related to cancer or cardiovascular events.

It’s a small commitment with potentially huge benefits.

It Doesn’t Take Much Exercise to Improve Health

I am impressed with this statistic: Subjects who never did vigorous exercise had a four percent death risk within five years.

Doing less than 10 minutes of weekly vigorous activity cut this risk in half.

Moreover, doing 60 minutes of exercise dropped the risk by half again (to one percent).

Just don’t be sedentary.

Do you have a balanced approach of moderate and vigorous exercise (plus strength training)?