Do THESE 5 Exercises…

If you are somebody who cares about health and longevity, did you know that there are 5 exercises to live longer? In this video, I am going to show you 5 exercises and protocols that you can follow to help increase not just your lifespan, but your quality of life as well.

Jeff: I think it goes without saying that  exercise and training can help you to live a longer, healthier life. Jesse: Yeah, you’d think so. Jeff: However, did you know that there’s five  specific things that you can start doing today that science has actually shown can lead  directly to a longer, healthier life? Jesse: Didn’t know that. Jeff: So, if you’re like Jesse, you want to know what those are.

I’m going to give  you the actionable things for you to do so you can start making an impact starting today. [Video clip]Your strength and your wellbeing. Grip strength, for instance, is a  very good predictor of cognitive ability in later age. [End video clip] Jeff: And of course, we don’t have to look any further than my good friend Dr. Andrew Huberman  for the first indication of what you need to be working more on, and that is grip strength and  maximizing grip strength.

Because grip strength is not only something that’s going to fortify you  and help you to live a longer, healthier life with higher quality, but it’s also something that can  be an indicator of your overall state of readiness or recovery. And I talked about that in previous  videos. But how do you actually work it? Well, one of my favorite ways to do this is with a  simple bar hang. That’s it.

It’s called Dead Arm Hang. And all you have to do is just get up  on a bar with your arms straight and try to hang for as long as possible. Now, some might find  this to be incredibly challenging. Jesse? Jesse: Yes, that was very challenging when  we did that for the bar hang challenge.

Jeff: We did a bar hang challenge, and of course  I wiped Jesse off the face of the earth. Jesse: That s not fair, you  do this all the time. Jeff: But what you want to be shooting for is  at least a minute on the bar hang and upwards of two minutes or longer. But of course,  the important thing is not where you start, but what you build up to. So, taking whatever  it is right now and then building upon that is the best plan of action.

And what I like to do is  recommend just a Bar Hang in the morning. And I’ve said this in other videos that you get other  benefits of spinal decompression and shoulder mobility. So, you’re getting a better overall  bang for your buck when it comes to improving your overall health. As Dr. Peter Attia says,  Your fall risk will increase as you get older.

Your ability to stop yourself, by maybe grabbing  something to prevent your fall, becomes that much more important. Working on your grip, guys,  is something you can’t overlook and something you can now start training every day. [Video clip] So, the heart rate recovery is important in determining overall fitness,  uh, and is useful in determining the presence of cardiovascular disease. [End video clip] Jeff: And this here is actually a very interesting area of training, because a lot of the focus  is on VO2 Max training, which we’ll talk about here momentarily. But what about your ability to  recover from those max heart rate efforts?

So how fast after you go as high and as hard as you can,  can you get back closer to baseline? Because that is an indicator of overall heart health. Well, we  have a way we can train that actually in the gym or even at home. And it’s called fat training. Jesse: Who are you calling fat?

Jeff: PHAT. It’s called Peripheral Heart  Action Training. It’s actually very, very simple in structure. You take six exercises,  upper body, lower body, upper body, lower body, total body and core exercise. And you perform  each of these exercises for 30s with no rest in between them.

And the significance of the  peripheral heart action portion of the name of the system is because it’s referring to that  upper, lower, upper, lower distribution of blood flow that will increase your overall  efficiency of being able to deliver blood to tissues that are in need of it. Now, we actually have a great way to objectively measure your improvement here too, which leads  directly to your ability to increase your heart rate recovery. So, what you do is you measure your  resting heart rate before you even perform the first exercise. And if you’re looking for a sample  routine here that you can do with just dumbbells, you would start with a Dumbbell Push Press. And  whatever weight you could use for, let’s say, your 15-rep max, that would be the weight that  you would use through the entire duration of this circuit.

And then go into a Dumbbell Jump  Squat for 30s, and then a Dumbbell Curl for 30s, and a Dumbbell Swing with just one of the  dumbbells for 30s, followed by a Dumbbell Clean. And then let’s say a Sit Up Elbow Thrust. And what happens is at the end of that, you immediately take your heart rate measurement  again. And you want to see how quickly you can return back to baseline. You don’t begin your next  round until you’ve reestablished at least a 10% increase from your resting heart rate.

Jesse: Right. Jeff: So, if you started at 100, once you  get back to 110 beats per minute, you start your second round and you keep doing that until  you’ve completed 5 to 6 rounds. That being said, as you improve in your ability to perform these  circuits more efficiently, your resting heart rate will recover faster. And if you can get yourself  all the way to the point where you’re knocking off 23 beats per minute or so, or at least 20 beats  per minute on the recovery, you’re becoming a lot more healthy and fit and have a much healthier  heart. The bottom line is heart rate recovery is an indicator in a serious one at that in terms of  predicting your overall health and longevity.

[Video clip] If you’re over the age of 65 and  you fall and break your hip, your one-year morbidity is about 30 to 40%. Which again, just  to put that in English, if you’re 65 or older, you fall and break your hip, there’s a 30 to 40%  chance you’re dead in a year. [End video clip] Jeff: Third up on your list of skills to take  action on is one that Jesse actually knows all too well, unfortunately. And that is? Jesse: Balance.

Jeff: Balance training. Jesse: Yeah, if anyone knows about my history, they know I’ve had a history  of concussions and head injuries, and balance is something that was completely thrown off and  was something I had to work on and rehab, and has been the hardest thing for me to get back. Jeff: So, balance, like anything else, is a skill, right? It’s a motor skill that we can improve upon  if we actually work on it. Because you will lose balance capabilities as you age and unfortunately  it leads directly to increased fall risk.

And as we know, increased fall risk as you get older  leads directly to an increase in mortality because it’s very hard to recover. Once you break a hip  and the rest of your system starts to slow down, or at the worst, shut down. So, what can you do to improve your balance? There’s a lot of things you can do. And  again, this starts at any age.

The first thing you can do is something called a Hip Shift  here. And this is a very simple exercise, but not if you actually focus on how to do it  correctly. What you want to do is on the leg that remains in contact with the ground. You  want to make sure that that hip does not float out to the side as you lean to the opposite side,  because that would indicate a weak glute medius or abduction strength of the hip. So, you have  to make sure that that stays tucked under you as you shift your weight to the opposite side.

The idea here is, can you perform this for 30 to 60s without either wobbling or worse, falling  over? Now, if you want to take this to another level, try closing your eyes. You see, once  you take away the visual feedback that you’re getting