Living a Meaningful Life (3/5): Your guide to finding a workout that works

0:01Labor Day deals are looking good at Lowe's. Save$10 on one gallon cans and$50 on five gallon pails of select interior paint via rebate. Plus, get two 2.5 quart or three quart mums for just$8. A fresh look and savings? Even better. Labor Day deals are on now at Lowe's. In-store and online. Valid through 9-9. While supplies last. Mum sizes vary by location and exclude Alaska and Hawaii. See store at Lowe's.com for more details. you stopped waiting for permission and started building yourself your dreams your credit experian boost could turn your on-time payments into instant fico score gains every bill you paid could become proof of your power self-made absolutely self-funded experian could help you get there download the experian app today results will vary not all payments are boost eligible some may not see improved scores or approval odds not all lenders use credit information impacted by experian boost see experian.com for details Hi, this is Becca Moore of For the Girls Podcast.

1:03All right, a quick shout out to our presenting sponsor, Apple Cash. Summer is here, which means the group chats are already spiraling with festival and summer plans. And we all know the worst part of being the one who fronts the money for the passes or housing. That's why this year we're only using Apple Cash. It's a super easy way to settle up because you can do it right in messages. Just tap the plus sign to get started. And the best part is you can spend the money you get right away anywhere Apple Pay is accepted. Every payment is secure and protected by Face ID, Touch ID, or Passcode. and your transactions are never shared on a public feed.

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1:43Hey, it's Shoshana and welcome to my summer playlist. This summer I'm spending time with an idea. What does it actually mean to live a meaningful life? We hear a lot about how to live better, how to be more productive, take care of your health, build confidence, and achieve more. But meaning can be harder to pin down because it shifts as we change. Sometimes it comes from growth or accomplishment. Other times, how we handle anger, how we care for our bodies or relate to who we're becoming, or how honestly we think about the fact that our time is limited. So I pulled five conversations from the TED Health Archive that have helped me think about meaning from very different angles.

2:25You'll hear from Stacey London on confidence, identity, and redefining yourself as you get older. Jennifer Parlamis on what actually helps us deal with anger. My own take on finding a workout routine that works for your life. Ira Bedzo on the difference between success and fulfillment. And Dr. Catherine Mannix on what thinking about the end of life can teach us about living well. These conversations don't offer one answer to what makes a life meaningful. I'm not sure that there is one. But together they ask us to look a little more closely at what we value, how we spend our time, and what makes a life feel like our own.

3:04These are conversations that I really loved having, and I hope they leave you thinking a little differently about what living meaningfully looks like for you.

3:17Hey TED listeners, it's Dr. Shoshana, and this is TED Health from the TED Audio Collective. Welcome back to our special end-of-year series, A Healthier You. I'm excited to dive into today's episode because it's something that I'm truly obsessed with, exercising. But before we jump in, I want to be clear, exercising looks different for everyone. We often overcomplicate fitness, thinking we need expensive gym memberships or complicated workout routines. But here's what the research actually shows. Something as simple as your daily step count can be a powerful predictor of longevity. Honestly, I don't leave the house without my step tracker on, and it's not just because I'm a doctor.

4:02Today, we're going to talk about why fitness, especially daily activity like walking, is one of the best predictors of a long, healthy life. By the end of this episode, you'll walk away with practical steps that you can take to add years to your life, no matter your age or your fitness level.

4:35We'll be right back.

4:50Upper day deals are on now at Lowe's. In-store and online. Valid through 9-9. Bar supplies last. Mum sizes vary by location and exclude Alaska and Hawaii. See store at Lowe's.com for more details. This episode is sponsored by Aerie. If you know me, you know that my philosophy is all about looking good and feeling good every single day. And that honestly comes down to the first layer. I'm talking about bras. If your bra is digging into your shoulder or maybe it's riding up in the back or you are dying to take it off at the end of the day, then that bra is not the right fit. And what I love about Aerie is that they have 59 different sizes in really soft fabrics and really good fits.

5:28Because at the end of the day, your bra should hold you in and not hold you back. Visit Aerie.com to find the right bra and your perfect fit.

5:43First, let's talk about the power of daily activity. Daily movement has become such a huge part of my life. I remember a few years ago, I started to notice my daily steps creeping lower as my schedule got busier. It was this wake-up call that made me realize how much I was sitting throughout the day, and it was affecting everything from my energy levels to my mental clarity. That's when I made a commitment to prioritize moving more, no matter how hectic things got. Now hitting my step goal and lifting weights is non-negotiable. And it's not just about hitting a number. It's about feeling great and setting myself up for long-term health.

6:25In one study, adults who walked at least 7 ,000 steps a day lowered their risk of death by 50 to 70 % for about 11 years compared to those who took fewer steps. That's incredible. And if you can work your way up to 9 ,000 steps, you're looking at reducing your heart disease risk significantly. Now, some of you might be thinking, 9 ,000 steps? That sounds like a lot. But here's the beautiful thing about walking. You can start wherever you are. Maybe begin with a goal of 4 ,000 steps and gradually build up. You don't need any special equipment or a gym membership. Just a comfortable pair of shoes and the willingness to move.

7:11The key is consistency, not perfection. And since we're on the subject of cardio, let's dive a little deeper into something called VO2 max. Now, don't let the technical term scare you. This is simply a measure of how much oxygen your body uses when you're exercising. It's one of the most powerful predictors of longevity that we have. Research shows that compared to people with low fitness levels, people with the highest VO2 max levels are five times less likely to die from any cause over a 10-year period. You can improve your VO2 max at any age. Focus on activities that get your heart rate up for extended periods, like walking, cycling, or swimming, and try to incorporate some higher intensity bursts when you're ready.

7:59Think of it like training your heart to be more efficient, just like you'd train any other muscle.

8:08Speaking of muscles, let's talk about strength. This is something that often gets overlooked, especially by people focused solely on cardio. And that used to be me. I thought as long as I hopped on the elliptical for an hour a day or went out jogging, I could just skip the weights. But as I've gotten older and done more research, I've realized that there's so much more to fitness than just cardio. Building up your muscle strength really matters. Your grip strength alone can be a powerful predictor of longevity. For me, I remember a moment when I was carrying a heavy suitcase and needed to lift it over my head on the airplane.

8:49I realized how much I took my strength for granted. And it wasn't just about convenience. This is about independence. Think about how often we push, pull, or carry heavy things in our everyday lives. Your muscles support your body in all these daily actions. So maintaining strength is about staying functional, independent, and healthy as you age. Muscle mass matters too. Higher muscle mass is strongly linked to lower mortality from heart disease, cancer, and respiratory illnesses, and even osteoporosis and diabetes. Muscle tissue is metabolically active, meaning it helps regulate your blood sugar, promotes insulin sensitivity, and even produces compounds that reduce inflammation throughout your body.

9:40The more muscle you have, the more resilient your body becomes. This is especially crucial for women, and I want to take a moment to address something that I hear all the time in my practice. Many women tell me that they're afraid of bulking up or looking too muscular if they start strength training. Let me put those fears to rest. Building significant muscle mass is incredibly challenging, even intentionally. I can't tell you how many times I've seen patients, friends, or even myself fall into that misconception. For example, I vividly remember the first time that I picked up a heavier dumbbell at the gym.

10:21I was so nervous that I'd wake up the next day with overly bulky arms. But instead, what I noticed over time was feeling stronger, leaner, and more capable of handling daily tasks, like carrying all those grocery bags up the stairs in one trip. What strength training actually does for women is help maintain bone density, boost metabolism, and protect against age-related muscle loss. This loss of muscle mass and strength is known as sarcopenia. Research has shown that after the age of 30, adults begin to lose between 3 and 8 % of their muscle mass per decade. After the age of 50, muscle loss speeds up, and you lose between 5 to 10 % of your muscle mass every 10 years.

11:11The good news is that strength training can slow or even reverse this process. It's never too late to start, and the benefits go far beyond aesthetics. It's about maintaining independence and protecting your health, and feeling confident in your body as you age. Fitness is also one of our most powerful tools for supporting our brain as we age and preventing cognitive decline. The research here is stunning. Individuals with high fitness levels compared to medium fitness levels are 88 % less likely to develop dementia. That's not a small difference. It's dramatic. Every time you go for a walk or do some strength training, you're not just helping your body, you're protecting your brain.

11:58So what's the ultimate exercise prescription for longevity? The research points to a combination of activities that work together synergistically. Let's break this down based on the science. We'll build a workout plan together after a quick break.

12:21Hi, this is Becca Moore of For the Girls Podcast. All right, a quick shout out to our presenting sponsor, Apple Cash. Summer is here, which means the group chats are already spiraling with festival and summer plans. And we all know the worst part of being the one who fronts the money for the passes or housing. That's why this year we're only using Apple Cash. It's a super easy way to settle up because you can do it right in messages. Just tap the plus sign to get started. And the best part is you can spend the money you get right away anywhere Apple Pay is accepted. Every payment is secure and protected by Face ID, Touch ID, or Passcode, and your transactions are never shared on a public feed.

12:52Set up your Apple Cash today in the Wallet app. Apple Cash services are provided by Green.Bank, member FDIC. Terms apply. Healthcare can feel complicated. That's why Optum uses technology to connect the people and processes that make healthcare easier, more affordable, and more effective. We're making it clearer for you to know exactly what your benefits cover. And to help you better manage your health, we're coordinating care between your doctors and your technology. We believe better, simpler healthcare is always possible. That's healthy optimism. That's Optum. Visit Optum.com to learn more.

13:32Labor Day deals are looking good at Lowe's. Save$10 on one-gallon cans and$50 on five-gallon pails of select interior paint via rebate. Plus, get two 2.5-quart or 3-quart mums for just$8. A fresh look and savings? Even better. Labor Day deals are on now at Lowe's. In-store and online. Valid through 9-9. While supplies last. Mum sizes vary by location and exclude Alaska and Hawaii. See store at Lowe's.com for more details.

14:09So we want to get moving. Let's break down what that should look like. Aim for 150 minutes of moderate intensity activity, or 75 minutes of vigorous intensity exercise, or a mix of the two each week. Moderate is something like brisk walking at about 3 to 4 miles per hour, or biking at 10 to 12 miles per hour. Add in some vigorous exercise when you can. These are activities that get your heart rate up to about 70 to 85 percent of your max heart rate, like jogging at 6 miles per hour, or cycling at 14 to 16 miles per hour. Include strength training at least twice a week. If this feels daunting, here's one piece of research that I find incredibly motivating.

14:56Studies show that making exercise social, whether by walking with a friend or joining a yoga class, not only improves consistency, but also enhances the health benefits by fostering social connection. So consider finding a movement buddy or joining a community. The support and camaraderie can be just as valuable as the exercise itself. Now, this isn't one size fits all. Your fitness journey will look different depending on your age and your current abilities. If you're in your 20s or 30s, this is your chance to build habits that will serve you for decades. Focus on building both cardiovascular fitness and strength.

15:37Think of it as an investment in your future health. The fitness foundation you build in these decades can literally add years to your life. For those in later years, it's never too late to start reaping the benefits of movement. Focus on activities like walking, swimming, and gentle strength training, which can dramatically improve mobility, independence, and quality of life. If you're in your middle age, you should prioritize maintaining what you have. This is when many people start losing muscle mass and cardiovascular fitness. But it doesn't have to be that way. Keep moving, keep lifting weights, and stay consistent with your routine.

16:19Here's something remarkable. Research shows that middle-aged adults who maintain their fitness levels experience a compression of morbidity, meaning they spend fewer years dealing with chronic illness at the end of their lives. They're not just living longer, they're living better. And speaking of living better, let's talk about recovery and sleep. Studies show that proper recovery, including good sleep, can improve exercise performance. If you're in your 40s or 50s, alternating between higher and lower intensity days isn't just okay, it's optimal. Here's what really excites me about the research on fitness.

17:00It shows us that exercise has different benefits at different intensities, and we need all of them. Think of it like a pyramid. At the base, you have your daily movement, your walks, your gardening, your household activities. These build your foundation. Then you add your moderate exercise. Maybe it's a brisk walk or a bike ride. And at the top, you have those brief moments of higher intensity. Maybe it's walking quickly upstairs or doing a quick set of squats.

17:33Let me share a quick story from my practice. I had a patient. Let's call her Sarah. who started with just five minutes of walking each day. She was in her 60s and had never exercised regularly before. She stayed consistent. She gradually increased her activity level. Two years later, she's doing 10 ,000 steps a day. Her blood pressure has normalized and she tells me she has more energy than she did in her 50s. Sarah's story gets even better. Six months into her journey, she started adding simple strength training exercises. Just bodyweight squats and wall pushups at first. Now she's doing resistance training twice a week.

18:15Her bone density scan actually showed improvement, something that we don't see very often in women in her age group. Her balance has improved so much that her grandkids can't knock her over when they run to hug her anymore. In the end, the best exercise program is the one that you'll actually do consistently. So find what brings you joy and movement, whether that's taking a dance class, playing with your niece and nephew, or taking a peaceful morning walk. And whether you're 25 or 75, the best time to start is right now. The human body is remarkably resilient. It's never too late to start, and it's always ready to adapt and improve.

19:02So here's my challenge to you. Take one step today toward better fitness. Maybe it's a 10-minute walk. Maybe it's five squats while brushing your teeth. Maybe it's just standing up every hour during your workday. Whatever it is, start right there. Because when we make movement a natural, joyful part of our daily lives, that's when the real magic happens. Not just in terms of longevity, but in the quality of every single day that we live. because movement truly is medicine. I'd love to hear about your exercise journeys. Tag me at ShoshanaMD on Instagram or send me a DM. TED Health is part of the TED Audio Collective.

19:49This episode was produced by me, Shoshana Ungerleider and Costanza Gallardo, edited by Alejandra Salazar and fact-checked by Vanessa Garcia-Woodworth. Special thanks to Maria Lagis, Farrah DeGrunge, Tally Emlin, Daniela Balarezo, and Roxanne High Lash. I'm Dr. Shoshana Ungerleiter, and thanks for listening.

20:22Labor Day deals are looking good at lows. Save$10 on one-gallon cans and$50 on five-gallon pails of select interior paint via rebate. Plus, get two 2.5-quart or three-quart mums for just$8. A fresh look and savings? Even better. Labor Day deals are on now at Lowe's. In-store and online. Valid through 9-9. While supplies last. Mum sizes vary by location and exclude Alaska and Hawaii. See store at Lowe's.com for more details. This episode is sponsored by Aerie. If you know me, you know that my philosophy is all about looking good and feeling good every single day. And that honestly comes down to the first layer.

21:02I'm talking about bras. If your bra is digging into your shoulder or maybe it's riding up in the back or you are dying to take it off at the end of the day, then that bra is not the right fit. And what I love about Aerie is that they have 59 different sizes in really soft fabrics and really good fits. Because at the end of the day, your bra should hold you in and not hold you back. Visit Aerie.com to find the right bra and your perfect fit.

21:52for details.