For many years, people have touted the benefits of exercise for the mind and body, but did you know that regular exercise is one of the best ways to lengthen your life? Research increasingly shows that physical activity is linked to a lower risk of developing cancer, depression, dementia, Type 2 diabetes, and cardiovascular disease.
Nevertheless, the question raised is how much exercise you should do per week. A study by the CDC recommends at least 150 minutes of moderate-intensity exercise per week. The study recommends pairing your exercise routine with muscle-strengthening and training activities. According to the study, the payoffs can be seen much earlier by simply doing four to five minutes of vigorous physical activity every day.
Research also suggests that playing some sports may offer a bigger longevity boost.
What Type of Sports Should You Consider?
Although walking remains by far the most popular activity, a study from Denmark highlighted the benefits of playing tennis. The study revealed that people who played tennis lived 10 years longer than their sedentary peers, and longer than soccer players, swimmers, and other recreational athletes included in the analysis.
Another research from Britain followed people who played racket sports for a decade. The study found that playing racket was linked to a lower risk of death than any other sports or form of exercise included in the study. So, the question raised is, why is tennis linked to longevity? Although there is no single answer, experts believe that tennis offers a unique blend of physical, cognitive, and social challenges that promote healthy ageing.
The game demands quick changes in direction, which can remarkably improve balance and reduce the risk of falls. Considered a cardiovascular powerhouse, tennis provides a full-body workout, with short bursts of activity followed by brief rest periods. That interval training has a profound effect on the body by reducing the heart rate, blood pressure, and thus significantly cuts the risk of cardiovascular disease.
As a sport, tennis is also cognitively demanding, and combining it with physical activity is crucial to longevity. Unlike other sports, tennis requires intense mental alertness, strategic thinking, and split-second decision-making, all of which are great for preventing cognitive decline as you age.
While tennis is a great form of exercise, other activities are also good for longevity. In a study of 300,000 adults in the United States, cycling was linked to a 3 per cent lower risk of dying over a 12-year period, and swimming was linked to a 5 per cent lower risk of dying, while golf was linked to 7 per cent.
Even though cycling is great for the lower body, swimming is a good exercise for the whole body and adds upper-body conditioning. Golf, on the other hand, involves more gentle activities, such as rotational power, balance, and fine motor control. Other strenuous forms of exercise, like resistance and strength training, are crucial to ageing well; they can help reduce age-related decline in muscle mass, helping you maintain independence in day-to-day activities.
However, should you decide to exercise, remember that consistency is key. It is also important to keep challenging yourself; if a form of exercise gets redundant, it loses its effectiveness.
Adding novelty to your exercises by trying a new routine, playing in a different environment, or taking a new route can all challenge and stimulate your mind and body to do more. The key is to find something that works for you and to get moving; ultimately all forms of exercise are beneficial for the mind and body and improve longevity.
David Messiha | Staff Writer
