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Are you ready to unlock the secret to a longer, more vibrant life? Look no further, as this episode of Live Long and Well is brimming with actionable insights that promise just that. I'm Dr. Bobby Dubois, your fellow ironman triathlete and physician, and today I'm delving into the remarkable benefits of exercise for longevity and well-being. Embark on this journey with me, and learn about the profound 20% reduction in mortality rates among the active, as well as reduction in likelihood of cognitive decline,  and cancer risk through vigorous activities. It's not just about extending your years but enriching them with quality time, be it playing with your grandchildren or conquering your next athletic challenge, or reducing symptoms of depression.

Imagine a future where your exercise routine is a tailored suit, perfectly fitting your aspirations and daily life demands. That's exactly what we're crafting in today's episode, as I guide you through designing a comprehensive workout plan. We're talking about a mix that keeps your heart robust, your muscles mighty, and your balance unshakeable. I'll help you distinguish between moderate and vigorous workout intensities and why both are important, ensuring your path to fitness is as effective as it is enjoyable. Forget about a one-size-fits-all approach; this is about strategizing for the long game and preparing your body for decades of vitality. Even older folks can gain muscle mass with strength training.

Wrapping up, let's not underestimate the value of a methodical and progressive exercise regimen. Starting small and consistently upping the ante paves the way for a sustained, healthy lifestyle that stands the test of time. And remember, this is just the beginning. In our next episode, we'll unravel the critical role of sleep in our health and longevity equation. So, let's step forward together on this path to a longer, more fulfilling life. For more insight beyond what we've shared today, don't hesitate to visit my website--it's your wellspring for living longer and better.

Summary of exercise type, duration, frequency, and total time per week for a complete and balanced program:

1. Aerobic:  brisk walking, jogging, or bike riding (can speak somewhat) | 20’-60’/session | 2-4 times/week | total time per week:  40’-240’


2. Strength:  weight lifting or just body weight | 30’/session | 1-2 times/week | total time per week 30’-60’


3. Anaerobic:  bursts of speed running/cycling/Burpees | 10’-20’/session | 1 time/week | total time per week:  10-20’


5. Balance:  Yoga, wobble board, leg raises | 10’ /session| 2 times/week | total time per week 20’

5. Flexibility: General stretching of arms, legs, and core | 5’-10’/session | Daily | total time per week:  35’-70’


 Weekly total (all 5 elements): |2 hour 15’ – 6 hours 50’