What’s the best thing you can do for yourselves? Exercise! Yes, exercise is crucial to staying healthy, which also means keeping diseases at bay. Well, if you are not living under a stone, you might have already come across hundreds, if not thousands, of exercise routines on social media. But what’s the best? What works as per science? Dr. Mark Hyman, functional medicine practitioner and longevity expert, has weighed in on what works best. Let’s take a look. Why exercise matters
Regular physical activity is the holy grail towards a healthy life, especially as you age. Incorporating daily exercise can, in fact, prevent many health problems that manifest with age. From helping to control blood pressure, cholesterol levels, and weight management, regular exercise can also reduce the risk of heart attack and stroke. It can also boost mood, reduce the risk of falls and osteoporosis, and improve digestion.“As you age, mitochondrial function declines. Fewer and weaker mitochondria mean less energy, more fatigue, brain fog, muscle weakness, and chronic inflammation. This breakdown sets the stage for nearly every age-related disease,” Dr. Hyman explains in a post shared on Instagram.
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Mitochondria are the body’s power plants. They use the food you consume, and the oxygen you breathe, and turn it into energy molecules called ATP, which powers every heartbeat, thought, and movement. “But when they decline, they make less ATP and more harmful byproducts, accelerating damage, inflammation, and aging,” he adds. The longevity expert stresses that the dysfunctional mitochondria are linked with almost every chronic disease, including Alzheimer’s & Parkinson’s, diabetes, heart disease, cancer, obesity, and also slows metabolism and accelerates aging. So, how to prevent it? With targeted exercise. No, that does not mean spending hours in the gym. “Research shows two forms of exercise are especially powerful: high-intensity interval training (HIIT) and strength training. Together, they clear out old, damaged mitochondria and stimulate the growth of new ones, upgrading your body’s energy factories. You don’t need hours in the gym. Just a few focused sessions each week can protect your energy, resilience, and longevity,” he says. Workout #1: High-Intensity Interval Training (HIIT)
Dr. Mark Hyman says that High-Intensity Interval Training (HIIT) is one of the best exercises to age healthily and also to keep chronic diseases at bay. “HIIT alternates short bursts of vigorous activity with recovery,” he says. You can incorporate a variety of activities such as cycling, rowing, swimming, stair climbing, tennis, or pickleball. “Start with 3-4 intervals, 30-60 seconds each, with 60-90 seconds of rest. Do this 1-3 times per week to jumpstart mitochondrial renewal,” he shares. Workout #2: Strength training
Health experts have emphasized the importance of strength training, time and again. Dr. Hyman explains that ‘strength training challenges your muscles (and your mitochondria) to adapt and grow stronger’.
“Use resistance you can lift 8-12 times with effort. Train all major muscle groups. Do 2+ sets, resting 60-90 seconds between. Aim for 2 total-body sessions per week, increasing resistance over time,” he suggests. Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or a qualified health care provider before starting any new exercise program, especially if you have existing health conditions.
