Of course, exercise works wonders for your appearance, your heart, muscles, energy level and mental well-being, but it is also an essential ingredient for a long and healthy life. After all, you probably don’t need to go to the doctor to find out that choosing a gym on the couch is always a healthier option. That said, there are some specific elements that you can include in your exercise regimen to help promote greater endurance. Want to know what they are? Continue reading to learn more about secret fitness tricks that can add years to your life. If your goal is to lose a few pounds, see the secret to learning the tricks of walking here, says the new study.

Research published in Mayo Clinic Procedures They used data from 8,500 general healthy adults in Denmark, whose health results were monitored over a 25-year period to investigate the relationship between team sports and endurance. While people who complained about “health club activities” or only went to the gym added an average of 1.5 years of life as their main source of exercise, tennis players averaged 9.7 years. Meanwhile, badminton players added 6.2 years, footballers 4.7 years, cyclists 3.7 years, swimmers 3.4 years and joggers 3.2 years.

Why does tennis promote such a long duration? “It’s highly interactive,” explains the study’s author James O’Keefe, MD, a cardiologist at Saint Luke’s Mid America Heart Institute. “Every point you’re talking about. It’s a very natural way to connect emotionally with people, in addition to doing your physical exercise.” To get some great fitness news you can use, read about the amazing side effect of lifting weights 2 days a week.

Become a half-side portrait of a confident girl who is an attractive full-size full-length photograph, doing squats in a large, wide, wide-light modern home gym.

Some find it easier to occupy than others, but everyone should include some occupations in physical exercise. Everyone knows that squatters strengthen the legs and buttocks, but squatters have also been shown to improve posture, fight dementia and increase bone strength.

While all of this certainly helps to promote longer life in a roundabout way, consider the findings of the research published in this study. European Journal of Preventive Cardiology. The researchers found that older adults (aged 51-80), who were able to pick up from an occupation position without using their hands, would die much less in the next six years, unable to compare with members of similar age. ‘ not receiving.

“It is well known that aerobic fitness is closely linked to survival, but our research shows that maintaining high levels of body flexibility, muscle strength, body weight ratio and coordination are not only good for daily activities, they are also good. Impact on life expectancy,” says Claudio Gil Araújo, MD, principal investigator of the study.

“He sees you in the right position for a resting squat, with your knees bent, your lower back almost on the floor, your heels flat,” said Tim Allardyce, a physiotherapist at Mitcham (UK) Surrey Physio. Daily Mail.

woman using a rowing machine in the gym.  A young woman doing a cardio workout at a fitness club.

There’s nothing wrong with taking it easy in workouts (you should always be listening to your body, of course), but make sure you increase the intensity of your exercise when you can. Research published in JAMA Internal Medicine concludes that doing an intense 150-minute exercise per week can last a lifetime of the workout regimen.

They tracked more than 400,000 people for six years. % Those who reported a higher proportion vigorous in terms of the overall time spent practicing physical activity, the risk of premature death from all causes was much lower.

To be clear, these findings do not recommend that everyone take to the streets and push themselves to the brink of fatigue every day. Moderation is key. “At the right doses, intense activity is a big deal. It challenges the body’s cardiovascular and musculoskeletal systems to a greater extent than moderate activity,” said Carol Mack, DPT, CSCS. The world of the runner.

Beautiful healthy woman running on the beach wearing pink

Numerous research projects have shown that faster walkers or brighter rhythms tend to live longer than those who usually walk around. This study of 450,000 people published annually Mayo Clinic Procedures He says faster walkers have a better chance of living longer than slower workers, regardless of body mass index (BMI). It is important that researchers define “fast walking” as at least 3 kilometers per hour (or 100 steps per minute).

On average, slower female walkers lived to be around 72 years old, and faster female walkers lived to be around 87 years old. The fast-moving men lived to be about 86 years old, and the slow-moving male men were 65 years old.

“Our findings may help shed light on the relative importance of fitness compared to individuals’ life expectancy. In other words, the findings suggest that fitness is a better indicator of life expectancy than the body mass index (BMI) and can encourage people to walk faster.” says Tom Yates, author of the research, a doctor, master’s, bachelor’s, physical activity, sedentary behavior, and health professor at the University of Leicester. And if you enjoy exercising, make sure you’re aware of the Secret Cult of Shoes that Walkers Everywhere is completely obsessed with.

Happy Asian girl backpacking on the road and in the woods, relax on a holiday time travel concept, vintage color shades and soft focus

The pace of walking does not only affect the length, but also the numbers. A recent study by the American Heart Association tracked a group of nearly 17,000 elderly women for a decade. Compared to women who do not take daily steps, each initial increase of 1,000 steps per day has reduced death by 28% during the follow-up period. It is important to note that this effect was maintained when women entered a single session at all steps or walked regularly throughout the day.

In addition, compared to the most active women studied, participants who took 4,500 steps a day had a significantly lower risk of death. “Current results indicate that this finding is also true for women who did not walk non-stop. Doing 2,000 or more steps in the race was associated with more endurance benefits,” explains Christopher C. Moore, author of the MS study. PhD student in epidemiology at the University of North Carolina at Chapel Hill. For more reasons to take these 4,500 steps every day, see what walking for 20 minutes does to your body, according to Science.