Intense exercise, although not related to longevity, can improve strength, function and result in extra muscle mass and increased quality of life. I am NOT advising that you give up exercise or saying that exercise is bad. On the contrary, exercise should be a part of your daily life. In the right amount, it is a key component of longevity.

I am recommending that you exercise for no more than 45 minutes at any one time and that you not burn more than 2,000 calories from exercise per week. Again, more than this and you are taking two steps forward and one step backwards.

Excess exercise leads to increased cortisol levels- the stress hormone that leads to accelerated aging and retention of body fat. This is the reason that some people can exercise excessively and still be "skinny fat". It also leads to wear and tear on the body and increased free radical formation which leads to accelerated aging.

EXERCISE TIPS FOR LONGEVITY:

1.Exercise daily for smaller periods of time from 20- 45 minutes daily.

2.Break up your exercise into two shorter sessions- 20 minutes of aerobics in the morning and 20 minutes of weight lifting/resistance training in the afternoon or evening.

3.Do not overtrain- keep your exercise sessions to no more than 45 minutes to avoid excess levels of cortisol (stress hormone) which cause other hormone functions to be impaired. Increased cortisol leads to increased blood sugar which causes increased insulin (fat storing hormone) production. Overtraining resulting in physical stress also has a negative effect on the thyroid (gland that controls metabolism) and can lead to decreased thyroid function. Overtraining also puts you at risk for injury and increases inflammation.

4.From an anti-aging point of view, aerobic exercise, which affects mainly cardiovascular status, should be accomplished at least five times a week for a minimum of 20 minutes and a maximum of 45 minutes.

5.Anaerobic or weight resistance training exercise should be accomplished three to four times a week for no more than 45 minutes per session.

6.Don't forget to stretch. Never stretch a cold muscle. Do a little warm up first- a few jumping jacks or running in place and then stretch before and after you exercise.