Brady Holmer

And then they compared these levels of exercise to people who were sedentary, who basically didn't exercise at all.

And so what they found was that the people who exercised one to two days per week pretty much had hearts with the same structure as sedentary adults.

So one to two days per week provided zero protection basically against heart aging.

When you moved up to two to three and then three to four days per week, those groups had some protection compared to the sedentary adults for their heart structure.

So structure of their hearts were a little bit better than people who were sedentary.

The four to five group, that's kind of when you experienced a significant level of cardiovascular protection with age.

And then the five to six day per week exercisers had nearly complete protection.

They were similar to the master's athletes.

And so what the conclusion from that study was from Dr. Levine was four or five days of exercise appears to be the optimal dose across the lifespan to prevent cardiovascular aging.

Now, again, this study didn't provide a number on how many hours or minutes per week you should exercise, but

Let's assume these people were exercising for 30 minutes, maybe an hour per day when they were doing it.

That puts you in the sweet spot of like maybe five to six hours per week of exercise.

But that four to five days appears to be important.

And so maybe you don't even think about how much time the people were spending in that exercise.

you know, doing exercise, but just the frequency of exercise.

Make sure you're doing, and when we say exercise here, we're referring to aerobic training in addition to resistance training, which we'll obviously dive deep into later.

But this is just aerobic exercise.

And again, that could be walking, that could be something that activity that raises your heart rate, dynamic exercise that raises your heart rate.

But doing four to five days per week of that seems to be optimal for preserving cardiovascular structure.

And I think the takeaway from that was really probably the 150 minutes per week that you