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Based on the article provided, here are 10 big takeaways (BGT) regarding exercise and longevity:
Consistency Over Intensity: Centenarians rarely engage in "punishing" fitness regimes; instead, they focus on a lifetime of regular, moderate activity like walking, gardening, and farming.
The "Use It or Lose It" Principle: Evolutionary biology suggests our bodies only activate internal maintenance and repair systems when we move. If we are sedentary, the body "slides" into decline to save energy.
Significant Life Extension: Getting enough exercise can add up to seven years to your lifespan while simultaneously increasing your "healthspan" (years spent in good health).
The Cost of Inactivity: Lack of physical activity is linked to 3.9 million premature deaths globally per year and increases the risk of heart disease, stroke, and cancer.
The WHO Baseline: Adults should aim for 150–300 minutes of moderate-intensity activity (like brisk walking) or 75–150 minutes of vigorous activity (like running) per week.
Strength Training is Essential: The guidelines recommend resistance/strength training at least two days per week to maintain muscle mass and functional independence.
Ancestral Benchmarks: Modern hunter-gatherers, our closest evolutionary ancestors, typically take 11,000 to 20,000 steps per day, combined with climbing and carrying.
Structure is Optional: Exercise doesn't have to be a "workout." Anything that raises the heart rate or uses physical strength counts, and short bursts can be just as effective as long sessions.
The Over-65 Priority: For older adults, the focus should shift toward balance, mobility, and extra strength sessions to preserve autonomy and prevent falls.
The "Muscle Decline" Clock: Muscle mass begins to decline in our 30s, with fast-twitch fibers (needed for tasks like standing up from a chair) being the first to go if not actively maintained.
Would you like me to create a weekly sample schedule based on these WHO guidelines and the specific needs for strength and mobility mentioned?
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