TLDR: I want to live a long time and stay in good physical and mental shape. How much exercise do I need, and what kinds are best?
I'm not trying to lose weight. Let's not dwell on muscle mass right now either. I'm 28 years old, 6'2 and under 140 lbs. Never been over weight but used to be stronger.
I'm in it for the long haul. I'm pursuing a diet and life style that will keep me mentally sharp, psychologically sound, and physically fit into the latest years possible. Longevity is my primary concern - keeping my mind and body in good working order for as long as possible.
Right now I do moderate body weight (read: pushup, pullup, squat, etc...) and cardio (read: run back and fourth in the hall or take a short jog outside) exercises almost every morning for 15-30 minutes. I also stretch and stuff. I rarely get my heart rate up but aim to do so at least once a week. I lift weights maybe 2-6 times a month but nothing extreme. I enjoy hiking and biking outdoors but haven't been doing as much as I used to.
Am I on the right track? What is the best I can do to live a long, healthy, happy, and mentally sharp life? Diet and exercise tips appreciated.
Opinions are welcome and references/links are awesome.
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I enjoy doing the Tabata routine. Easier for you to google than for me to explain, takes 8 minutes a few times a week. I also do 15 minutes weight lifting every other day. That's it accept for some walking the dog. More than enough to whip me into shape and I'm twice your age.