- Valter Longo is a renowned longevity expert known for developing the Longevity Diet.
- Regular exercise plays a crucial role in extending one’s lifespan.
- Longo, in an interview with Insider, revealed that his exercise routine is inspired by centenarians.
A prominent scientist focusing on longevity and integrating his research into his own life shared his fitness secrets with Insider.
Valter Longo, a respected professor of gerontology and biological sciences who heads the USC Longevity Institute, specializes in fasting-mimicking diets, which are believed to provide the potential benefits of periodic fasting while allowing individuals to consume a regular diet most of the time.
He is the creator of the Longevity Diet, which incorporates fasting and emphasizes the importance of exercise for optimal results.
Longo observes that the active lifestyles of centenarians contribute to their longevity and aims to emulate their habits in his own routine.
He states, “Activities such as farming, shepherding, and leading physically demanding lives are quite common among individuals who live beyond 100 years. Nowadays, we rely heavily on machines for most tasks, so it is essential to revert to performing physical tasks ourselves, without causing harm. Whether it’s carrying luggage or using the stairs, engaging in manual activities is significant.”
Longo reveals his diverse exercise regimen that helps promote and prolong his healthspan.
Achieve 150 minutes of intentional exercise per week
Longo follows the guidelines of the Longevity Diet, which recommends 150 minutes of moderate to vigorous exercise per week, including muscle training – aligning with the recommendations of the Centers for Disease Control and Prevention.
His home includes a standing bicycle, which he uses three times a week. For those struggling with motivation to go to the gym, Longo suggests finding exercises that can be done at home, as it eliminates excuses and distractions.
Make walking a daily habit
Even when working out at home, Longo emphasizes the importance of daily walking. He incorporates walking into his routine by following a 30-minute path around his workplace campus every day. Additionally, he chooses a restaurant that is a 15 to 20-minute walk from his location.
Walking is an accessible way to reach the recommended 150 minutes of weekly exercise, as stated by the Harvard T. Chan School of Public Health. It offers numerous benefits, including the prevention of cardiovascular disease and relief from high blood pressure and depression.
Avoid elevators whenever possible
Insider previously reported that many individuals known as SuperAgers, who live exceptionally long and healthy lives, have never stepped foot in a gym. Instead, they incorporate exercise into their daily activities.
Strategies include taking the stairs instead of an elevator, choosing to walk rather than drive, and personally carrying luggage or heavy bags. Longo emphasizes the significance of this approach, stating, “I never take elevators. I always use the stairs. Though seemingly minor, when done repeatedly, it actively contributes to your fitness.”
Dan Buettner, a researcher of Blue Zones where people live longer than average, shared a similar approach, preferring hand-operated tools whenever feasible.
Research indicates that even short bursts of intense physical activity such as stair climbing and carrying heavy objects can decrease the risk of developing cancer and consequently increase one’s lifespan.
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