The SIMPLEST Way To LIVE LONGER (Science Explained)
Summary
TLDRThe video script emphasizes the simplicity of achieving health benefits through regular lifting and walking. It debunks the myth that intense workouts are necessary for good health, highlighting that just an hour of lifting per week can significantly reduce the risk of all-cause mortality. Walking, often underestimated, can also lead to substantial health improvements, especially when combined with resistance training. The script encourages viewers to be physically active, eat well, and maintain a healthy lifestyle for overall well-being.
Takeaways
- 🏋️ Lifting weights and walking are simple yet effective ways to improve overall health and fitness.
- 💓 Resistance training can positively impact cardiovascular health by improving blood pressure and reducing the risk of cardiovascular diseases.
- 🦴 Lifting increases bone density, helping to prevent osteoporosis and reduce the risk of fractures, especially in older adults.
- 🚶 Walking, when done consistently, can lead to similar health benefits as more intense exercises like running.
- 🌟 Just an hour of lifting per week can lead to a 15% reduction in the risk of all-cause mortality.
- 💪 Lifting can improve body composition, muscle mass, strength, and muscular endurance, which is crucial for maintaining independence and mobility as we age.
- 🌿 Resistance training can alleviate symptoms of anxiety and depression, and improve overall mood and cognitive function.
- 👣 Walking 40 to 60 minutes four times a week can lead to substantial improvements in fitness, even increasing V2 Max if done briskly.
- 🍽️ For optimal health, combine physical activity with a diet rich in whole foods and around 30 to 40 grams of fiber per day.
- 💤 Ensure adequate sleep (6 to 8 hours per night) and maintain a healthy body composition for comprehensive health benefits.
- 🏃♂️ Even if you can't meet all health guidelines, striving to be physically active will significantly contribute to your health.
Q & A
What is the universal goal that people generally desire?
-The universal goal that people generally desire is to live a longer and healthier life.
What are some common misconceptions about achieving health?
-A common misconception is that one needs to be an athlete or engage in countless hours of cardio and weightlifting to be healthy.
What does the script suggest as a simpler way to improve health?
-The script suggests that a combination of lifting and walking can be a simpler and potentially easier way to improve health.
How does resistance training affect cardiovascular health?
-Resistance training can positively affect cardiovascular health by improving blood pressure, reducing resting heart rate, enhancing vascular function, and reducing the risk of cardiovascular diseases.
What benefits does lifting provide in terms of mental health?
-Lifting can alleviate symptoms of anxiety and depression, improve overall mood, and cognitive function.
How does lifting impact bone health?
-Lifting increases bone mineral density, which helps prevent osteoporosis and reduces the risk of fractures, particularly in older adults.
What is the minimum amount of lifting recommended per week for health benefits?
-The script suggests that just 60 minutes of lifting per week can provide a significant amount of health benefits.
What is the potential reduction in all-cause mortality with any amount of lifting?
-Any amount of lifting can lead to a 15% reduction in the risk of all-cause mortality compared to doing no lifting at all.
How does walking contribute to health when combined with resistance training?
-Combining walking with resistance training is likely to be superior to either modality alone, providing additional health benefits.
What is the recommended amount of walking to gain most of its health benefits?
-Anywhere between 6,000 to 8,000 steps per day seems to be enough to gain the majority of the health benefits that walking has to offer.
What other factors besides physical activity should be considered for overall health?
-Other factors include eating plenty of whole foods, getting 30 to 40 grams of fiber per day, sleeping 6 to eight hours per night, maintaining a healthy body composition, and being physically active.
What is the final takeaway message about physical activity and health?
-The final takeaway is that doing any sort of physical activity, such as lifting and walking, can substantially improve health and that the basics of physical activity are key.
Outlines
🏋️♂️ The Power of Lifting for Health
The first paragraph emphasizes the importance of resistance training, or lifting, for overall health. It dispels the myth that one must be an athlete or engage in extensive cardio and weightlifting to be healthy. Instead, it suggests that even a small amount of lifting can significantly improve health by positively affecting cardiovascular health, reducing the risk of cardiovascular diseases, improving insulin sensitivity, and increasing resting metabolic rate. Lifting also helps improve body composition, bone density, and mental health. The paragraph highlights that just one hour of lifting per week can lead to a 15% reduction in the risk of all-cause mortality. It also mentions the benefits of lifting for individuals with chronic conditions and the potential for muscle and strength gains with minimal effort.
🚶♂️ Walking: An Underrated Exercise
The second paragraph discusses the benefits of walking as an aerobic activity, which, when combined with resistance training, can offer superior health benefits over either alone. It challenges the notion that walking is not a real exercise, explaining that walking can lead to similar health improvements as more intense activities like running. The paragraph suggests that walking 40 to 60 minutes four times a week can improve cardiorespiratory fitness, as measured by V2 max. It also addresses the practicality of walking as an exercise that can be easily incorporated into daily life. The recommended step count for significant health benefits is between 6,000 to 8,000 steps per day, which aligns with 300 to 600 minutes of moderate physical activity per week. The paragraph concludes by encouraging viewers to be physically active, even if they cannot meet all health guidelines, as any movement contributes positively to health.
🌟 Conclusion: Prioritize Physical Activity
The third paragraph serves as a conclusion, summarizing the key points of the video script. It emphasizes the importance of being physically active, including both lifting and walking, for overall health. The paragraph also touches on other health factors such as eating whole foods, fiber intake, sleep, and maintaining a healthy body composition. It concludes with a motivational message, encouraging viewers to move as much as they can and to include resistance training in their weekly routine. The message is that consistency in physical activity, even in small amounts, can lead to significant long-term health improvements.
Mindmap
Keywords
💡Longevity
💡Resistance Training
💡Cardiovascular Health
💡All-cause Mortality
💡Bone Density
💡Visceral Fat
💡VO2 Max
💡Step Count
💡Moderate Physical Activity
💡Mental Health
Highlights
Longevity is a universal goal, and simple activities like lifting and walking can significantly contribute to a healthier life.
Resistance training can improve cardiovascular health and reduce the risk of cardiovascular diseases.
Lifting can improve lipid profiles, lowering LDL cholesterol and increasing HDL cholesterol.
Regular resistance training can enhance insulin sensitivity and glycemic control.
Lifting can increase resting metabolic rate, though not as much as some people believe.
Resistance training is effective at increasing bone mineral density, preventing osteoporosis.
Lifting can alleviate symptoms of anxiety and depression, and improve overall mood and cognitive function.
Lifting equals improvements in Quality of Life and enhances overall functional capacity.
Lifting can be beneficial for individuals with chronic conditions such as arthritis and cancer.
Lifting can reduce visceral fat, sometimes without significant weight loss.
Any amount of lifting can lead to a 15% reduction in the risk of all-cause mortality.
Just 60 minutes of lifting per week can provide substantial health benefits.
Walking, when done regularly, can lead to similar health benefits as more intense exercises like running.
Walking 40 to 60 minutes four times per week can improve V2 Max, especially if done briskly.
Walking is more manageable and requires less mental preparation than higher intensity exercises.
6,000 to 8,000 steps per day, along with lifting, can provide most of the health benefits of walking.
300 to 600 minutes of moderate physical activity per week is enough to reduce all-cause mortality rates.
Combining lifting with walking or other forms of aerobic activity can be superior to either alone.
Even if you can't meet all health guidelines, being somewhat physically active can still greatly benefit your health.
Doing any sort of lifting and increasing step count above 2,000 steps can lead to health improvements.
The basics of physical activity like lifting and walking are key to health, and should not be overlooked.
Transcripts
[Music]
longevity is a universal goal nearly
everyone desires to live a longer and
healthier life well many people will
usually turn to complex diets
supplements some new some old some
questionable or even fancy workouts in
order to be healthier research suggest
that there is a much simpler and
potentially easier way to take a lot if
not all of the important boxes for
health the issue I feel is that many
people are under the impression that in
order to be healthy you need to be some
form of athlete or engage in countless
hours of cardio and weightlifting
however this couldn't be further away
from the truth the reality is that some
lifting and some walking can do wonders
for your overall health and fitness Yes
you heard that right just lifting and
just walking can do wonders let's break
it down though starting with lifting
lifting is is legitimately one of the
best types of activities you can do for
your overall health resistance training
can positively affect cardiovascular
health by improving blood pressure
reducing resting heart rate enhancing
vascular function it can also help
reduce the risk of cardiovascular
diseases by improving lipid profiles
including lowering LDL cholesterol as
well as increasing HDL cholesterol
regular resistance training can improve
sensulin sensitivity glycemic control
and to some point increase resting
metabolic rate although it won't turn
you into a calorie burning furnace
machine or whatever people say awesome
video by Milo um on the channel check it
out the increases in resting metabolic
rate are there but are not as Extreme as
many people think however lifting can
help in many ways improve your body
composition and the overall way that
your body manages nutrients resistance
training is also effective at increasing
bone mirror density which helps prevents
osteoporosis and reduces the risk of
fractures particularly in all older
adults there is also evidence that
resistance training can alleviate
symptoms of anxiety depression and
improve overall mood and cognitive
function we've released a very long
podcast episode on lifting and mental
health check it out at sbsp pod.com but
overall lifting equals improvements in
Quality of Life Lifting also obviously
increases es muscle mass strength and
muscular endurance as well as enhancing
overall functional capacity this is
particularly important aside from you
know looking big and stacked and
whatever um for maintaining Independence
and Mobility as you get older lifting
will literally allow you to be a much
more capable individual lifting can also
be beneficial for individuals with
chronic conditions such as arthritis um
as well as cancer by improving muscle
strength reducing some symptoms and
again enhancing quality of life in
addition lifting can also reduce
visceral fat even in some cases without
necessarily losing a ton of weight but
overall if we look at the data around
lifting and death from all causes any
amount of lifting can lead to a 15%
reduction in the risk of all cause
mortality compared to doing no lifting
at all and as many of you may already be
familiar with the maximum reduction in
mortality risk which is around 27% is
observed at just 60 Minutes of lifting
per week so yes just an hour of lifting
per week is enough for you to get a ton
of the health benefits as it pertains to
lifting and all cause mortality many of
you out there may not just be concerned
about lifting and health but also care
about making enough gains but I'd argue
that even in the context of making solid
muscle and strength gains an hour of
lifting per week if planned a bit more
carefully can lead to substantial
strength and hypertrophy gains check out
the video we did with Dr Brad shanfeld
on the simplest way to gain muscle where
we break down essentially that what's
the least you need to do in order to
gain an appreciable level of muscle mass
now it is likely that your intensity of
effort so how close you're training to
failure is somewhat key in reaping at
least some of the health benefits
associated with lifting although for
some populations for example the elderly
simply lifting is enough to help a on
and to get a lot of the health benefits
additionally and this is where the magic
of lifting comes in play the in the
context of Health specifically specifics
around exercise selection repetition
ranges and specific programming sort of
considerations are likely of very little
importance so if we assume that you're
engaging most major muscle groups and
you're lifting with some intensity of
effort over time you are likely getting
all those health benefits that I just
talked about although lifting is amazing
and resistance training alone may be
enough for you to get a good deal of the
overall health benefits that exercise
has to offer the combination of some
form of aerobic activity and resistance
training is likely going to be superior
versus either modality on its own and
this is where walking comes in the
picture people will often say that
walking is not really exercise but if
you walk enough walking can lead to
similar reductions in the risk for
various diseases as running orbeat being
much less efficient walking 40 to 60
Minutes four times per week can also
lead to substantial improvements in V2
Max especially if performed in a Brisk
here is this is this even a word fashion
so a brisk walk a really brisk walk can
actually improve people's V2 max if done
suff for sufficiently long time
throughout the week yes walking is less
time efficient than running or any other
higher intensity aerobic activity like
cycling or swimming but for many people
out there it can be more manageable to
fit in their lifestyle versus those
activities walking can be combined with
social activities chores and given its
relatively low intensity the mental
preparation required to go for a quick
walk is in my honest opinion at least
much lower than required when you want
to go running or cycling especially for
those who don't particularly enjoy these
sort of activities going for an intense
run is not as easy as just going out for
a walk how much should you aim to walk
to reap most of its health benefits I
hear you asking you may have heard that
around 10,000 steps per day is some sort
of ma magic number and there's some
truth to that however especially since I
assume you will also be lifting for at
least 60 minutes per week anywhere
between 6,000 to 8,000 steps per day
seems to be enough to give you the
majority if not all of the health
benefits that walking has to offer this
is further supported by recent evidence
suggesting that 300 to 600 minutes of
moderate physical activity walking and
lifting fall in this category is enough
in order to substantially reduce all CA
mortality rates the caveat here is that
vigorous physical activity like running
led to similar reductions in all CA
mortality but in half the time but you
can also combine both um that's
definitely an option if you enjoy doing
higher intensity cardio or higher
intensity physical activity in general
overall though if you are a lifter who
averages close to 8,000 steps per day
and lifts for approximately an hour per
week you are definitely doing more for
your health than you may think but I
hear you it's not just about your
physical activity there's other factors
that we might may need to consider for
health but these factors are relatively
straightforward do your best to eat
plenty of Whole Foods around 30 to 40
grams of fiber per day sleep 6 to eight
hours per night at a similar time
maintain a healthy body composition
which isn't necessarily what many
influencers will have you think it is
and at the end of the day you are likely
covered the most important takeaway here
is that even if you don't manage to hit
these guidelines during busy periods of
your life or you know let's say your
sleep is a bit worse or you're not able
to hit the gym as hard as you wanted
doing the your best to be somewhat
physically active will play a massive
role in your health and will pay massive
dividends even if that's taking a walk
two to three times per week and hitting
the gym once per week it may not be
ideal but you're still getting a lot
from it if you look at the literature on
lifting and walking doing any sort of
lifting as I already mentioned is enough
for substantial decreases in all CA
mortality and for walking increasing
your step count above 2,000 steps and if
you 2,000 steps you add above that will
lead to health improvements these are
important things as I feel that a lot of
people out there may get in their head a
bit about physical activity and health
and end up doing nothing because they
think that doing something is not really
worth their time get out there move as
much as you can and as much as your
schedule allows do your best to include
some resistance training within your
week even if that's at home in the form
of exercise snacks or whatever and
you'll be surprised if you keep it up
for a bunch of years with how your
health will improve I know this is not
muscle growth or the latest study on how
to get bigger biceps but these this is
an important message for a lot of people
out there especially those who may be a
bit more healthc conscious lift weights
walk and just be physically active and
don't really lose your mind over
physical col activity and health the
basics are King thank you so much for
watching don't forget to hit the like
button subscribe to the channel Stronger
by signs.com coaching for amazing one
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proven and we will see you guys next
time peace
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