Take 11 minutes a day to postpone death

Care # 33

Jan 05, 2025

Regular exercise is the most potent natural remedy for living longer and reducing disease risk.
Building a "fitness reserve" gives your body a health buffer to counter stress, improve metabolism, and enhance flexibility.
Short bursts of high-intensity exercise throughout the day can dramatically lower mortality rates and reduce risks of cardiovascular disease and cancer.
Activities like walking after meals, using tools like the Relentless Rope Trainer and mobility sticks, and even sauna sessions can boost fitness and support overall well-being.
Consistency in enjoyable fitness activities and using heart rate variability (HRV) technology to monitor stress and recovery can optimize exercise routines.
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Even if you have chronic health issues, regular exercise can mitigate their impact and it doesn't take much. As little as 11 minutes of daily exercise or a few short bursts of high-intensity workouts throughout the day can significantly reduce mortality and disease risk. Establishing a fitness reserve acts as a health buffer, enabling you to handle more stress, improve metabolism, and have greater flexibility in dietary choices.

Connections to mortality, disease, stress, glucose and memory

Mortality Reduction: Studies show that even small amounts of exercise can significantly lower mortality rates. Walking 2-2.5 hours per week can reduce mortality by 20%, and 11 minutes of daily exercise can reduce it by 10%. Short bursts of intense exercise, such as three to four one-minute bouts, can lower mortality by 40%. Increasing to 11 bouts daily can reduce cardiovascular disease risk by 65% and cancer risk by 49%.
Enhancing Mitochondrial Health: Exercise increases the size and number of mitochondria, the energy factories of cells. Strengthening mitochondria helps counter various diseases, including cancer.
Managing Adrenal Fatigue: Regular exercise, especially low-intensity activities like walking, helps manage stress and support adrenal function.
Blood Sugar: Engaging in exercise or going for a long walk can help burn off excess sugar and promote glucose regulation during fasting.
Memory Improvement: Exercise is crucial for memory improvement as it enhances blood flow to the brain, promoting better energy conversion and brain function. It also has anti-inflammatory effects, improves resilience to stress, enhances sleep, and stimulates neurogenesis—the creation of new cells in the hippocampus, a key area for memory.

Discover other connections: Your energy source

ACCELERATE CARE 🏎️
Incorporate Daily Movement: Aim for at least 11 minutes of exercise per day or 2-2.5 hours of walking per week to significantly reduce your risk of mortality.
Support Mitochondrial Health: Focus on activities that boost mitochondrial function, such as regular aerobic exercises, strength training, or interval workouts.
Manage Stress & Adrenal Fatigue: Include low-intensity exercises, like walking, yoga, or light stretching, to support your adrenal glands, reduce stress, and improve your overall hormonal balance.
Regulate Blood Sugar: After meals, especially if carbohydrates were consumed, go for a brisk walk or engage in a light workout to help manage blood sugar levels and improve insulin sensitivity.
Boost Brain Health: Incorporate both aerobic and strength exercises to enhance blood flow, stimulate neurogenesis, and reduce inflammation in the brain.
Utilize Sauna & Nature Benefits: Regular sauna sessions and nature hikes can complement your fitness routine, providing additional benefits for longevity and overall well-being.