Two types matter most

Dr. Mark Hyman, CBS News contributor, says strength training and HIIT training are the two types of exercise most important for healthy aging and longevity.

What HIIT training is

HIIT training means going fast for short bursts of exercise. It does not require pushing yourself to the limit to see health benefits.

The fitness risk is real

Cleveland Clinic studies of one hundred twenty-two thousand people show that low fitness carries a higher risk of dying than heart disease, diabetes, or smoking.

Think of them as snacks

Dr. Hyman says you do not need a lot of exercise. He thinks of strength training and HIIT as exercise snacks that fit into daily life.

Start with walking

For people who have done nothing, just walking is a big deal. Going from nothing to something is the biggest thing. Walking as fast as you cannot sing works.

HIIT reduces death risk

If you do HIIT training in one to two minute bursts, maybe two or three times a day, it reduces your risk of death by forty percent.

Check with your doctor first

If you have been sedentary or have heart disease or additional health issues, start with walking and talk to your doctor before starting any rigorous exercise.

The biggest health risk

Dr. Hyman says the biggest risk for your health is the couch, not the exercise itself.

“the biggest risk for your health is the couch”

Seven thousand steps daily

Walking seven thousand steps every day reduces your risk of death by about forty percent, according to Dr. Hyman.

HIIT offers lowest mortality

If you do HIIT training, which is the more vigorous times of exercise, it is linked to the lowest mortality you have when you look at the data.

Weakness makes you age

Dr. Hyman says aging is not what makes you weak. Being weak is what makes you age. Strength training is key to reversing this process.

“Being weak is what makes you age”

The chair test

Most people cannot get up out of a chair without leaning forward or using their hands ten times. This simple test shows why strength training matters.

Wall push-ups work

You can do wall push-ups as a simple strength exercise. Knee push-ups are also an option if you cannot do full body weight push-ups.

High knees for HIIT

Marching in place with high knees is simple HIIT training. Do it for thirty seconds to a minute to get your body and heart rate going.

Exercise while you watch

You can do these exercises while watching your favorite show or listening to a podcast, making them easy to fit into daily life.

Why it matters for life

Dr. Hyman says exercise is so you can dance to your great-grandkids' weddings, pick up your groceries, and get up off the floor as you age.

More powerful than pills

Dr. Hyman says if exercise was a pill, it would be bigger than Ozempic or any other drug because it literally fixes everything.

“If exercise was a pill, it would be bigger than Ozempic or any of those because it literally fixes everything”

One patient's transformation

Dr. Hyman had a patient who lost one hundred forty pounds by doing exercise on her exercise bike while watching soap operas instead of sitting on the couch.