Here’s a link to a review of medical research that has enormous implications for our exercise efforts and our longevity. Enjoy!

LINK TO THE ARTICLE: The Right Dose of Exercise for a Longer Life

Full Article

Uber-Short Summary

To live a longer life, walk (or other moderately intense exercise) between 2 1/2 and 6 1/2 hours per week. Spend 30% of your time exercising doing high-intensity training (HIT). Avoid too much exercise as well as prolonged sitting as these may destroy all the benefits that exercise provides. No matter how great your diet, you still need to exercise for longevity and optimum health.


1) If you engage in between 2 1/2 and 6 1/2 hours of moderate exercise per week, e.g., walking, these studies suggest that you reduce your risk of early death by 31% (for 150 min/wk = 22 min/day) and 39% (450 min./wk = 65 min/day). The “Goldilocks Zone” in this case refers to the optimum amount and type of exercise that helps you avoid early death.

2) Exercising more than 6 1/2 hours per week doesn’t appear to provide additional benefit and in some cases may actually negate health benefits.

3) Other research suggests that adding HIGH INTENSITY EXERCISE to moderate exercise routines (as described above) can add IMPORTANT benefits to longevity. Subjects who “spent up to 30 percent of their weekly exercise time in vigorous activities were 9 percent less likely to die prematurely than people who exercised for the same amount of time but always moderately…”

4) Other related research suggests that “SITTING IS THE NEW SMOKING.” Prolonged sitting can do more damage to your health than the benefits that exercise provides. Interrupting sitting periodically doesn’t work significantly.

5) Even while eating the best diet possible, you still need to exercise to reach your highest health potential.

Why We Chose This Article for You

1) This research offers SIGNIFICANT IMPLICATIONS for how much and what type of exercise we do.

2) Research studies quoted appear to be of the size (600,000 and 200,000 participants) and length (14 years in the larger study) that we look for. And remember, as with any health statistic you read, there are always people who defy the numbers. We call them “outliers” because they reside on the outlying edges of the averages quoted.

3) Joseph Mercola, DO, is one of the most widely read holistic doctors in the world. He is has been criticized by the medical community for his criticism of the medical community. His article here provides a review of medical literature.

About The Author: Dr. Mercola

As you may know, we’re grateful for Dr. Joseph Mercola because of his tireless work in reviewing medical literature from a holistic and complementary perspective. After having read his health articles over a period of many years, we have found his recommendations to be heavily evidence-based. We are also pleased that he puts the new research in perspective by highlighting past research on the same topic as well.


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