15 hours Ago By Lauren Haughey
A top longevity expert has identified a key habit for those aiming to extend their lifespan. Dr Valter Longo heads the Longevity Institute at the University of Southern California and is at the forefront of research into ageing and disease. Although typical UK adults live to around 80, Dr Longo believes that you can 'stay young' for longer by following certain golden rules.
A nutrient-rich diet, eating within a 12-hour window and even fasting are among the tips he recommends. However, he emphasises that one weekly routine is particularly crucial."Do moderate exercise for [two-and-a-half] to five hours a week, with some of it in the vigorous range," he wrote in an online blog .
"Most of the beneficial effects appear to be caused by the first [two-and-a-half] hours of exercise, making the additional exercise optional." Separately, he added: "..
.On the weekend, walk everywhere, even faraway places (avoid polluted areas as much as possible)." Dr Longo's views are echoed by NHS recommendations, which also highlight the importance of regular exercise in preventing serious health issues.
Remarkably, its research suggests that doing exercise 'just once or twice' every seven days can reduce your risk of a stroke or heart attack. Find out about the symptoms you need to watch out for and get health advice with our free health newsletter from the Daily Express "Whatever your age, there's strong scientific evidence that being physically active can help you lead a healthier and happier life," the health body claims. "Exercise can reduce your risk of major illnesses, such as coronary heart disease, stroke, type 2 diabetes and cancer, and lower your risk of early death by up to 30%.
" It further advises: "Do at least 150 minutes of moderate-intensity activity a week or 75 minutes of vigorous-intensity activity a week. Spread exercise evenly over 4 to 5 days a week, or every day." In addition to this, recent research has shed light on the link between fitness and cognitive health, particularly relevant as over 944,000 people in the UK are affected by dementia.
The study, led by Bristol University, discovered that mice which underwent fitness trials exhibited a significant reduction of 63% in tau tangles - a key indicator of Alzheimer's. Although this study was confined to animals, scientists anticipate similar patterns will be found in humans and are planning broader clinical trials to investigate this. This revelation comes as a reported 45% of dementia cases could be prevented by altering lifestyle factors, with the condition causing thousands of deaths each year .
Dr Augusto Coppi, Senior Lecturer in Veterinary Anatomy at the University of Bristol and one of the study's senior authors, said: "Alzheimer's is a progressive neurodegenerative disorder with no known cure, impacting millions worldwide. "While physical exercise is known to reduce cognitive decline, the cellular mechanisms behind its neuroprotective effects have remained elusive—until now. This research highlights the potential for aerobic exercise to serve as a cornerstone in preventive strategies for Alzheimer's.
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