Hey there viewers! Did you know that the oldest living person in the world is a woman in France
named Lucile Randon, who is 118 years old? Now you may be wondering, how is it even possible to live
such a long, healthy, and happy life? And what is this elixir of life, and where can you get it?
Well, no need for a fancy potion! It's exercise! In today’s video,
we will cover the long-loved exercise tips from the longest-living people in the world!
Get your sneakers on! And continue watching to
find out why cycling is so great and what Tai-chi is!
(Pause) Live a long life by cycling daily
Cycling is an excellent exercise for those who wish to live a long and healthy life.
It comes with long-term positive effects on your
heart. This low-impact aerobic exercise has a lot of benefits!
A healthy lifestyle should include cycling regularly, as it is suitable for your physical
and mental well-being. Yes, you heard that right. Cycling makes you HEALTHY and HAPPY.
Cycling early in the morning, as your first activity, is a great way to give a positive
start to the day. It helps boost blood circulation in your body and puts you in
a positive frame of mind. All because you get a sense of accomplishment by
completing a physically challenging task. Research shows cycling without eating
anything helps burn fat and boosts your metabolism and energy levels.
With cycling, you’ll be able to improve your heart rate without putting too much stress on it.
One study showed that people who cycle regularly had a lower chance of developing cardiovascular
disease and lowered risk of chronic conditions such as diabetes and high blood pressure.
Not only does it help improve your physical health, your mental health benefits from
cycling as well! Cycling regularly can help reduce stress, anxiety, and depression. Not to mention
improving your concentration and awareness! Studies have shown that cycling outdoors
can help older adults’ overall well-being and cognitive functions by releasing endorphins,
which help in bringing down stress levels and make you feel better.
Cycling can also help reduce your cholesterol levels. Research suggests that indoor cycling
can boost your HDL cholesterol or good cholesterol levels. While also lowering
your LDL cholesterol or bad levels, which positively affects your total cholesterol.
(Pause) Get healthy with Tai chi
What is Tai chi, and how can it help you live longer?
Tai chi is a Chinese tradition based on martial arts. This form of exercise
focuses on taking deep breaths and doing slow movements. Tai Chi comes with many
physical as well as mental health benefits. If you find yourself struggling with mental
health challenges, you absolutely must give Tai chi a try. It can be beneficial in reducing your
stress levels and anxiety. A study among 50 participants observed the effects of tai chi
compared to traditional exercise. Researchers noted that tai chi was
a better option when reducing stress and anxiety than traditional exercise.
And get this! Tai chi actually helps you sleep well. That’s right! We don’t need
to tell you how vital your sleep is for your health, but scientists can!
A 10 weeks study conducted among young adults with anxiety compared a group that attended
two tai chi classes a week versus a control group. The results showed that the tai chi
group had a greater improvement in sleep and lower anxiety than the other group.
How amazing is that! Tai chi is also helpful to older adults as it can improve your balance and
motor functions. This means they will see a significant decrease in falls
after just 8 weeks of practicing tai chi. Whew! And that’s not all; there’s one more
surprising health benefit of Tai chi. You’ll find it exceptionally helpful if
you suffer from joint pain. Tai chi can reduce pain resulting from arthritis.
A study conducted among 15 participants with rheumatoid arthritis found that those
who practiced tai chi for 12 weeks reported a decrease in pain and increased mobility!
Here’s the best part about Tai chi. It is safe for people diagnosed with coronary heart
disease. Since Tai chi is a moderate exercise, it doesn’t put any stress or load on your heart. This
exercise helps those with heart disease improve their quality of life and even reduce weight.
Fantastic, isn’t it? (Pause)
Walk your way to a long life
Are you bored with Tai chi? And cycling sounds way too exhausting?Come on’ Let's slow things
down a little and try something simple. Walking! Walking is an exercise suitable for all ages
as well as fitness levels. It’s free and can easily be added to your daily routine.
Walking is one of the best ways to burn calories and lose weight. The number
of calories you burn will depend on the speed of walking and the distance covered.
Walking helps reduce the risk of coronary heart disease. All you
have to do is walk for a minimum of 30 minutes every day for five days
a week. This reduces your chance of heart disease by as much as 19%. Amazing right?
Another advantage of walking is that it can protect your joints. Walking helps in lubricating
and strengthening the muscles that support your joints. It especially helps manage pain
if you have arthritis. Walking daily helps prevent the chance of developing arthritis!
Try taking a walk when you’re feeling down! Research has shown that walking can reduce your
anxiety and depression. It can also increase your self-esteem and reduce a negative mood.
Did you know the speed you walk can help extend your lifespan? Woah! Research shows that walking
at an average pace compared to a slower pace reduces the risk of death by 20%. Similarly,
walking at a brisk pace reduces your chances of overall death by as much as 24%.
I think I'm in the mood to go for a walk! Aren’t you?
(Pause) Another fun way to get healthy is dancing!
Let’s face it; dancing is fun! It makes us feel free to express ourselves and be
energetic, and it’s a great way to exercise. Grooving to your favorite music can help
reduce stress. There are many mental and physical health benefits to dancing.
Your heart is pumping blood faster, making it a perfect option for cardiovascular exercise.
Experts suggest adults should do 150 to 300 minutes of moderate
exercise or 75 to 150 minutes of intense exercise to keep their hearts healthy.
Dancing can help you reach those intensity levels and provides a good cardio workout.
Want to boost your cognitive performance as well? Turn up the volume and start moving!
Research has shown that dancing can help improve the area of your brain associated
with planning and organizing memory and skills. Dancing regularly also helps improve balance.
Try dancing daily; you don’t have to be good at it or do it alone! Dancing is an excellent
social activity that can increase your quality of life. Have fun and improve your health,
all at the same time! (Pause)
Try gardening to get fit and healthy
If you’re looking for a more mild activity, why not start gardening!
Get your backyard blooming with beautiful plants, along with your health. A hobby like gardening
is fruitful! It’s good for the environment and can help improve your quality of life.
Gardening requires you to be outdoors. Your body will be getting that much-needed vitamin D from
the sun. Studies have shown that exposure to the sun can reduce the risk of breast cancer,
multiple sclerosis, prostate cancer, and more. But make sure you’re wearing sunscreen;
too much direct exposure from the sun can lead to sunburns and skin cancer.
Gardening is a form of exercise. The various movements involved, such as raking, constitute
moderate exercise, while digging and shoveling count as more vigorous exercise. Gardening uses
every major muscle in your body, which is why it’s just as effective as activities like cycling.
Gardening can be a great way to boost your mood and your self-esteem. The
more time you spend in your garden, the less stressed or anxious you’ll feel.
A study conducted over 12 weeks observed those who had depression before and after taking
up gardening as a hobby. Results showed there was a significant improvement in their mental
health when gardening. Now isn’t that amazing? Exercising is fun. Are you Interested in trying
out more? There are many exercises that can transform your body in as little as 4 weeks!
Let’s keep the conversation going with a couple more exercise-related videos. Shall we?
Watch: 6 Exercises For Women That
Will Transform Your Body In Just 4 Weeks OR; 8 Exercises For Men That Will
Transform Your Body In Just 4 Weeks Go ahead, click one. Or better yet,
watch both, and learn more body-transforming exercises. Are you planning on including any of
these health-boosting exercises in your daily routine? Let us know in the comments below!