If exercising was a drug, it would be the best drug we have for preventing heart disease, dementia, osteoporosis, depression, diabetes and obesity. For decrease of serious cardio vascular disease, benefit of exercise start at just 15 minutes of brisk walking per day…
and increases with an increasing amount of exercise.(Don’t tell me u r so busy, that you can’t take out 15 minutes for yourself). But like any drug, the dose must be appropriate. At higher doses some of the benefit is lost.
Running is not for everyone. It’s a very high intensity exercises. Once a few weeks it is ok to hit your heart rate to 90% of your MHR if longevity and good cardio vascular health is your goal. Specially after the age of 40 this stress will do u more harm than good.
From your health perspective it’s fine to run one or two marathons for the sake of accomplishment but not as a regular habit. Until and unless u have a HR like that of @IamShajanSamuel . Even Micah True, the central character of Born to run - died due to cardiac failure.
At some point in your exercise routine u need to choose when to shift exercise from being an athletic performance to longevity. It’s like a formula one car. It can not last 50000 kms vs the cars we drive which lasts 500000 kms because driven at 70 kms or so per hour.
So what are the best exercises for a good longevity- the Copenhagen City Health study says. - Tennis , Badminton and soccer has the longest longevity benefits followed by cycling, swimming, calisthenics. Playing a sport is best for your longevity.
Do 30-60 minutes of aerobic exercises, which can be cycling,
Walking, yoga, strength training, swimming.These exercises don’t tax your heart as much as other high intensity exercises do. For most of us we need to choose our goal and shift gears at the right time.
Walking, yoga, strength training, swimming.These exercises don’t tax your heart as much as other high intensity exercises do. For most of us we need to choose our goal and shift gears at the right time.
Zone 2 work out is where u should be doing 80% of your exercise. Zone 5 balance 20%. For maximum benefits spend at least 30 minutes of your time in zone 2 everyday. Always train smart. Always train for long term goals. #fitterWithSandeep @FitIndiaOff
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