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- 知识就是力量 • 快乐有益健康
What daily habit would add more years to my life than any other?
《Quora》 Michał Stawicki March 16, 2023 You used a singular form, so I’ll give you just one habit. It will not only add years to your life, it will add quality years at that. Exercise You can smoke like a furnace, you can eat crap all the time and be relatively healthy, if you exercise regularly. But sitting on your butt all the time and being healthy is a miracle. Why? Well, you'd need to study Biochemistry for the full answer to that. But I shall paraphrase from the book "Younger Next Year" by Chris Crowley and provide a more concise explanation for the average person to grasp: When you exercise intensely enough, you rupture your muscle cells. This releases a chemical signal in your body: There is damage done! Your body releases rebuild impulses in response to this signal. All those impulses are transmitted through the bloodstream, when your pulse is elevated, traveling faster and more frequently, provided you exercise with enough intensity. No, being a coach potato doesn't allow for that damage–rebuilding cycle, because the body never gets to rebuild itself. So what does it do all the time? It quite simply decays. The truth about decay If you move your butt only sporadically or you don't do intensive exercise, your body sends damage-signals at low levels that don't travel fast enough. Your body starts to recognize there is something wrong but doesn’t really know what. White blood cells become suspicious of everything and consider parts of your tissues as an intruder. This is how inflammation often begins. This is oftentimes how allergies surface. It's not restricted to your skin; this can apply to all of your internal organs as well. Your blood circulation system especially is under threat since it transmits those decay signals, which explains why cardiac arrest or (blood) diseases are so common nowadays. The truth about activity Conversely, if you exercise regularly—preferably daily—that rebuild cycle I mentioned is regulated. You may be damaging yourself by poor decisions, having a bad lifestyle like smoking or eating junk food, but even so "construction crews" in your body are working more efficiently, and around the clock to clean and reconstruct on daily basis any internal damage. That’s why there are people who smoke, drink alcohol or eat crap who are still comparatively healthy to those who also do but don't exercise with regularity and intensity. 80/20 rule of health Exercise every day. The author of "Younger Next Year" recommends 30 minutes of aerobic exercise (and aims to have your heartrate elevated to around 65% of your max. heartrate—If you don't know what it is or how high your heartrate is, find out from your GP). Intensity can make up for the length of exercising up to a point. I'm approaching 40 and I don't exercise a lot. Certainly, not 30 minutes a day. Often, it's only 5-10 minutes. But I do it every single day and I train very intensely, almost to the failure point—almost. Since I started this regimen, I've been much healthier and my allergy symptoms greatly decreased (If I don't take any medicine for my allergy it's purely because of the change in exercise habit, not lifestyle). There is no alternative No treatment in the world will have even as remotely similar results as regular exercise. This is the silver bullet for your health. Your construction crew will repair everything in your body from injuries, sicknesses, inflammation to cancer cells. In fact, the "crew" will keep your body in such good shape that it will prevent 99% of afflictions.
Pretty sure this is false. No matter how much you exercise, smoking and eating like crap will catch up with you.
Author's reply:
This is only in comparison with coach potatoes who do the same.
And the keyword is’ relatively’.
From a guy who worked out 6 days a week 1–2 hours a day, and ate like shit, I can tell you, you can out exercise bad food, but not smoking. I literally ate as bad as a 300#’s person, yet I was 220 of pure muscle. Just saying to a point you can out do it
Michał Stawicki: Unless you work out 5 minutes a day and sit behind the desk 12h a day. For each its own.
 Ashlin Stewart:
Your comment itself is ironic because you seem to act as if we weren’t going to die in the first place, compared to prolonging the longevity of it.
Stephen Springer
Nothing ironic about what I wrote. Despite it being 2.5 years ago. I notice you just graduated from high school student. It seems you are taking an interest in exercising. I hope. I promise you that exercise works. Bad habits such as smoking and poor diet only slow down the good habits of exercise. I am a PE teacher as well as certified fitness instructor. But, truly enjoy reading articles as these. Something is learned from them. Stephanie Gibson: Absolutely agree 100%! Add a healthy clean diet and aging goes into hiding. I am 58 but look under forty due to exercise and diet. I never get sick. I don't think I've been sick at all in the past five years.
Marianne LippiMany people have knee, hip, or joint issues and cannot walk, jog or work out extensively. I will suggest swimming or water-treading. Anyone who’s had major joint surgery or joint problems knows their orthopedic Dr. encourages swimming and water-resistance as the best way to heal. …
I agree with this. I used to drink every weekend for years. But I exercised a lot. Plenty of weights, and a lot of boxing work. Heavy bag, speed bag, etc… My health is pretty good now for a guy who is almost 60 years old. I also always had a good diet, no matter what. And a lot of vitamins and supplements to replace what my bad habits had taken from me. I agree that getting that heart rate up is the key to everything. For one thing it helps forge strong lungs and since I believe that your lungs are kind of the first layer of defense against sickness, that goes a long way toward good health. One of my hobbies is road cycling, you know the guys on expensive carbon fibre bikes wearing lycra. I used to run but 15 years in the Army and a few knee injuries stopped that. Cycling is one of the hardest things I’ve done, particularly if you ride competitively with fellow cycling enthusiasts! Some of the guys I ride with are retired guys in their 60’s and 70’s that regularly beat young guys a third of their age. You honestly wouldn't know their age until you sit and talk to them at the coffee shop at the end of the ride. Most of them ride for hours each day and their exercise would be very strenuous (well into the red zone). I often look at some of these guys and am amazed at how young and fit they appear compared to more sedentary folks I know of around their age! They also tend to be much thinner! Just one habit - well we’ve all heard of “an apple a day, keeps the doctor away” - I would eat an apple everyday (preferably more than one) It’s not an accident that the saying isn’t “eat a bacon sandwich a day” Why so? Apples are an anti-inflammatory store house. They help with practically any illness. The photochemicals in apples make them a true brain food, feeding neurons and increasing electrical activity (important the older we get) Anthocyanins, which are a type of pigment have anti obesity compounds that increase digestive strength, encouraging weight loss. There are traces of flavonoids, rutin and quercidin which are responsible for heavy metal and radiation detoxification as well as amino acids glutamine and serine which help to clear the brain of MSG.. and the list goes on, but you get the point And this is just for one apple. It’s not hard to see that fruit in general is one of Mother Nature’s great medicinals. So I will amend my answer and say that a useful habit to promote a healthy, long life is to eat more fruit. thank you for this; as a reluctant but faithful exerciser, this is VERY motivating….. Nice answer. People that refuse to exercise like to get the cause (exercise) and effect (good health) backwards. For example “Of course person X runs everyday, he’s in great health, I’d like to exercise but with my knees, allergies, and heart issues (insert favorite aliment), I can’t!” A healthy life seems to require considerable physical effort at all ages. You say you’re about 40 and your schedule is such that you can only spend 5–10 minutes a day exercising (intensely)? It makes me sad to even read this. Can it be true your life has 23 hrs and 50 minutes of higher priority activities every day? Isn’t there some sort of a law or simple humane concern that allows even a convict 60 minutes of exercise per day? You should treat yourself more kindly. People can come up with the darnest reasons why they “can”t” do things. Usually it's “I don't have enough time.” However, if you mention you will give them $1K if they insert the activity you stated in their daily routine, you can bet they will get the job done, despite their self-imposed time restraints.
Awesome :) Agree with you 100%. I am 61 years and do almost daily 30 minutes of cardio and twice a week strength training with light weight. Additionally I gave eating refined sugar in any form (maybe once a month will have that cake/chocolates). Doing for last 15 years - and guess what I never get a cold in the winters or fallen sick in 15 years.
Intense workouts 7 days per week? I don’t think so. Your body needs a chance to catch up. For the average person 3 to 4 days per week should be fine. Combining some weight lifting with 30 minutes of cardio will be highly beneficial to the average poerson who stays on the go. I’m throwing in with Michal with a written “upvote” for his response. “Younger Next Year” is a transformational book that I’ve read four times and have recommended to many people and make required reading for any of my life or career coaching clients. I want to reinforce the importance of resistance training i.e. strength training to counter our natural loss of muscle mass that occurs after 30–35 years of age. I don’t agree that exercise alone will overcome bad eating habits. Exercise combined with a largely plant-based diet is an optimal solution. Don’t believe it? Take note of how many top-level athletes are changing to plant-based diets.
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