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Maintaining a regular exercise routine is quite beneficial. It is advisable to aim for at least three gym visits per week, incorporating 150 minutes of aerobic exercise weekly.

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LambChip

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74,596 views • 1 year ago •via X (Twitter)

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150 minutes of exercise per week. That's 21 minutes a day that separate humans from decay. 80% of Americans can't manage it. But easily waste more time choosing what to watch on Netflix.
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150 minutes of exercise per week. That's 21 minutes a day that separate humans from decay. 80% of Americans can't manage it. But easily waste more time choosing what to watch on Netflix.

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What if simply sitting in a sauna could supercharge the benefits of exercise? Dr. Jari Laukkanen’s research shows that people who exercise and use the sauna have lower a all-cause mortality than those who only exercise Even more compelling? Studies reveal that adding sauna sessions to aerobic exercise boosts cardiorespiratory fitness beyond exercise alone The optimal dose: At least two sessions per week for benefits, with four or more linked to a staggering 40–50% drop in cardiovascular and all-cause mortality And the best part? You don’t need extreme heat—just 175°F for 20 minutes is enough to unlock powerful benefits
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What if simply sitting in a sauna could supercharge the benefits of exercise? Dr. Jari Laukkanen’s research shows that people who exercise and use the sauna have lower a all-cause mortality than those who only exercise Even more compelling? Studies reveal that adding sauna sessions to aerobic exercise boosts cardiorespiratory fitness beyond exercise alone The optimal dose: At least two sessions per week for benefits, with four or more linked to a staggering 40–50% drop in cardiovascular and all-cause mortality And the best part? You don’t need extreme heat—just 175°F for 20 minutes is enough to unlock powerful benefits

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Using a sauna simulates many of the benefits of aerobic exercise Like a workout, it increases heart rate, raises core temperature, and helps regulate blood pressure afterward While it’s no substitute for regular exercise, sauna bathing can aid training and offer a powerful option for those unable to exercise, such as the elderly or those in recovery
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Using a sauna simulates many of the benefits of aerobic exercise Like a workout, it increases heart rate, raises core temperature, and helps regulate blood pressure afterward While it’s no substitute for regular exercise, sauna bathing can aid training and offer a powerful option for those unable to exercise, such as the elderly or those in recovery

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An intense two-year exercise regimen, gradually increasing to 5–6 hours per week, reversed up to 20 years of age-related structural changes and stiffness in the hearts of sedentary 50-year-olds This is the protocol, totaling 5-6 hours per week, that Dr. Benjamin Levine and colleagues utilized: • Norwegian 4x4 interval training (once a week, later increasing to twice a week, and eventually going back to just once weekly) • Light aerobic activity on recovery days (on days following interval training sessions, participants engaged in light exercises lasting 20 to 30 minutes ) • Endurance base building (an hour-long, or longer, endurance session and a 30-minute base pace session each week) • Strength training sessions twice weekly Exercise is indeed medicine
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An intense two-year exercise regimen, gradually increasing to 5–6 hours per week, reversed up to 20 years of age-related structural changes and stiffness in the hearts of sedentary 50-year-olds This is the protocol, totaling 5-6 hours per week, that Dr. Benjamin Levine and colleagues utilized: • Norwegian 4x4 interval training (once a week, later increasing to twice a week, and eventually going back to just once weekly) • Light aerobic activity on recovery days (on days following interval training sessions, participants engaged in light exercises lasting 20 to 30 minutes ) • Endurance base building (an hour-long, or longer, endurance session and a 30-minute base pace session each week) • Strength training sessions twice weekly Exercise is indeed medicine

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Just 1 minute of vigorous exercise is equivalent to 4 minutes of moderate activity (or 53 minutes of walking) for lowering all-cause mortality, according to a recent Biobank study For cardiovascular mortality, the difference was even larger 1 minute of vigorous exercise equates to 8 minutes of moderate-intensity exercise, or 73 minutes of walking It just goes to show... Vigorous-intensity physical activity is the best type of exercise you can do—across the board
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Just 1 minute of vigorous exercise is equivalent to 4 minutes of moderate activity (or 53 minutes of walking) for lowering all-cause mortality, according to a recent Biobank study For cardiovascular mortality, the difference was even larger 1 minute of vigorous exercise equates to 8 minutes of moderate-intensity exercise, or 73 minutes of walking It just goes to show... Vigorous-intensity physical activity is the best type of exercise you can do—across the board

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Exercise and meditation don’t have to compete for your time. You can do both at once. Mindfulness can be practiced during physical activity, including vigorous aerobic exercise. That combination may be especially interesting because aerobic exercise is a powerful stimulus for neuroplasticity, increasing the brain’s capacity to change in response to experience. Pairing the neuroplastic effects of exercise with intentional mental training is an opportunity to cultivate awareness, connection, compassion, or other constructive states of mind. From the latest episode of the FoundMyFitness podcast with Dr. Richie Davidson.
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Exercise and meditation don’t have to compete for your time. You can do both at once. Mindfulness can be practiced during physical activity, including vigorous aerobic exercise. That combination may be especially interesting because aerobic exercise is a powerful stimulus for neuroplasticity, increasing the brain’s capacity to change in response to experience. Pairing the neuroplastic effects of exercise with intentional mental training is an opportunity to cultivate awareness, connection, compassion, or other constructive states of mind. From the latest episode of the FoundMyFitness podcast with Dr. Richie Davidson.

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How much is 1 minute of vigorous exercise worth? In a large wearable-data study, 1 minute of vigorous activity appeared roughly equivalent to: • 4 minutes of moderate exercise for all-cause mortality • 8 minutes of moderate exercise for cardiovascular mortality • 10 minutes of moderate exercise for type 2 diabetes risk Compared to light activity, the difference was even more dramatic: • 53 minutes for all-cause mortality • 73–86 minutes for cardiovascular outcomes • 156 minutes for cancer mortality The takeaway is simple: if you want more return on your exercise time, add intensity
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How much is 1 minute of vigorous exercise worth? In a large wearable-data study, 1 minute of vigorous activity appeared roughly equivalent to: • 4 minutes of moderate exercise for all-cause mortality • 8 minutes of moderate exercise for cardiovascular mortality • 10 minutes of moderate exercise for type 2 diabetes risk Compared to light activity, the difference was even more dramatic: • 53 minutes for all-cause mortality • 73–86 minutes for cardiovascular outcomes • 156 minutes for cancer mortality The takeaway is simple: if you want more return on your exercise time, add intensity

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Exercise just for 6-8 minutes 3 times a week and you won't recognize yourself in a month. It is real! 💪
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Two years of vigorous exercise reversed the age-related structural changes in the hearts of sedentary 50-year-olds by about 20 years The protocol used by Dr. Ben Levine's team: • Norwegian 4x4 intervals (initially once per week, later increased to twice per week, eventually returning to once/week) • Strength training (twice weekly) • Recovery aerobics (20-30 minutes of light exercise) • Endurance sessions (weekly 1+ hour endurance training, plus a separate 30-min base-pace session) A few notes: • Exercise intensity and frequency gradually increased from the start • By 6 months, participants were exercising 5–6 hours/week
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Two years of vigorous exercise reversed the age-related structural changes in the hearts of sedentary 50-year-olds by about 20 years The protocol used by Dr. Ben Levine's team: • Norwegian 4x4 intervals (initially once per week, later increased to twice per week, eventually returning to once/week) • Strength training (twice weekly) • Recovery aerobics (20-30 minutes of light exercise) • Endurance sessions (weekly 1+ hour endurance training, plus a separate 30-min base-pace session) A few notes: • Exercise intensity and frequency gradually increased from the start • By 6 months, participants were exercising 5–6 hours/week

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Exercise IS THE LONGEVITY & LIFE BIOHACK So many people only think about exercise as a way to burn calories & look leaner, but exercise is SO much more than that Exercise lowers the risk of cardiovascular disease (CVD) & cancer independent of weight loss (PMIDs: 21673488, 31758975, & 32741068) Exercise improves symptoms of depression with a MASSIVE effect size of 1.7 (for reference SSRIs have an ES of about 0.5) (PMID: 37429171) Exercise improves your brain’s sensitivity to satiety signals helping with appetite control (PMIDs: 36998025 & 30131457) Exercise improves insulin sensitivity independent of weight loss (PMID: 24454364) And the dosage required to get benefits is not big at all, in fact it’s ridiculously small. Just ~4 minutes of vigorous physical activity per day decreases the risk of getting cancer by ~20% (PMID: 37498576) & 50 minutes of resistance training per week was all that was needed to decrease the risk of depression in the previously cited study It doesn’t take hours per day. You may not have hours but you’ve got 4 MINUTES! Now is the time to drastically improve your life, physical, & mental health. Get after it 👊 From my convo with Dr. John Delony on his podcast

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Regular sauna use (4–7x weekly) is associated with a 50% lower cardiovascular-related mortality and a 40% lower all-cause mortality These benefits occur because heat exposure from sauna use closely mimics the physiological effects of moderate-intensity aerobic exercise Similar to a workout, sauna sessions raise your heart rate, boost core body temperature, increase blood flow, and induce sweating When combined with regular moderate exercise, sauna bathing provides additive benefits by further enhancing cardiorespiratory fitness, cholesterol levels, and blood pressure beyond exercise alone
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Regular sauna use (4–7x weekly) is associated with a 50% lower cardiovascular-related mortality and a 40% lower all-cause mortality These benefits occur because heat exposure from sauna use closely mimics the physiological effects of moderate-intensity aerobic exercise Similar to a workout, sauna sessions raise your heart rate, boost core body temperature, increase blood flow, and induce sweating When combined with regular moderate exercise, sauna bathing provides additive benefits by further enhancing cardiorespiratory fitness, cholesterol levels, and blood pressure beyond exercise alone

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Exercising less than four days a week might not be enough to keep your heart young 4-5 days of exercise per week throughout life seems to be optimal for maintaining a youthful heart structure, slowing the natural shrinking and stiffening that occurs with age While 2-3 days of exercise provides clear brain and metabolic benefits, it may not be enough to achieve the specific benefit of maintaining the heart's structure with age That requires more effort
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Exercising less than four days a week might not be enough to keep your heart young 4-5 days of exercise per week throughout life seems to be optimal for maintaining a youthful heart structure, slowing the natural shrinking and stiffening that occurs with age While 2-3 days of exercise provides clear brain and metabolic benefits, it may not be enough to achieve the specific benefit of maintaining the heart's structure with age That requires more effort

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Exercise doesn’t just slow brain aging, it can reverse it In a year-long trial, older adults who did aerobic exercise (~65–70% max heart rate, 3x/week for 30 minutes) increased hippocampal volume by about 2%, instead of the usual 1–2% yearly shrinkage This net gain reflects neurogenesis driven in part by higher BDNF, a key protein that supports the growth and survival of new neurons The same group also showed improvements in learning and memory, underscoring how powerful regular physical activity is for the aging brain
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Exercise doesn’t just slow brain aging, it can reverse it In a year-long trial, older adults who did aerobic exercise (~65–70% max heart rate, 3x/week for 30 minutes) increased hippocampal volume by about 2%, instead of the usual 1–2% yearly shrinkage This net gain reflects neurogenesis driven in part by higher BDNF, a key protein that supports the growth and survival of new neurons The same group also showed improvements in learning and memory, underscoring how powerful regular physical activity is for the aging brain

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