Frequency and type of exercise for extended life span according to a longevity specialist physician

In a recent interview, Dr. Mohammed Enayat, the founder of HUM2N longevity clinic in London, shared insights into how we can maintain our health as we age.

As people grow older, they may experience sarcopenia, the loss of muscle mass, which can be measured by the number of burpees needed to maintain muscle size, volume, and function. To counteract this natural process, Enayat recommends beginning strength training early. This includes sessions for upper body, lower body, and full body, as well as stretching after strength training sessions.

Strength training is crucial for longevity, particularly for building and maintaining muscles that protect the hips and reduce the risk of fractures in the femoral neck. Enayat suggests incorporating a session of yoga and tai chi into the weekly longevity-focused movement plan, as these practices are beneficial for mobility, strength, and breathwork.

In addition to strength training, aerobic exercise plays a significant role in maintaining cardiovascular health. Enayat suggests maintaining cardiorespiratory muscles through aerobic exercise twice a week. Aerobic exercise in zones 2-3 can be as simple as a brisk walk or a gentle cycle. As fitness improves, the number of zone 2-3 sessions can be increased.

Enayat also recommends incorporating shorter spells of zone four exercise, such as Tabata or HIIT training, once or twice a week, for a minimum of five minutes. Ideally, one should be in zones two to three for 45 minutes, twice a week, as a minimum.

Aging also leads to a decrease in the production of stem cells from bone marrow, reducing the ability to grow new tissue. To preserve and strengthen muscles, Enayat suggests starting with a beginner strength training routine for home.

Mobility is important, but secondary to strength training and aerobic exercise, according to Enayat. Activities like yoga and tai chi are beneficial for mobility, strength, and breathwork.

Lastly, a rest day with breathwork is included in the longevity movement plan. This provides the body with much-needed rest and recovery, ensuring that you can continue to maintain an active and healthy lifestyle.

While there is no specific information available about Dr. Mohammed Enayat's background or the cities where he has lived or practiced besides London in the provided search results, his expertise in longevity and health is clear. By following his recommendations, we can take steps towards a healthier, more active, and longer life.