Angle down icon An icon within the form of an angle pointing down. Dr. Joseph Antoun walks as a lot as doable. Getty Photographs/ L-Nutra Dr. Joseph Antoun, the CEO of a long life firm, shared his exercise schedule. Muscle loss after age 40 can result in a slower metabolic price, weight achieve, and well being points, he mentioned.To remain wholesome, Antoun walks 10,000 steps each day and does cardio and power coaching. A health care provider and CEO of a longevity-focused diet firm who views motion as one of many pillars of wholesome growing old shared his exercise routine with Enterprise Insider.Amid the rise of pricey “longevity clinics” and luxurious gyms like Equinox providing $ 40,000-a-year longevity memberships, Dr. Joseph Antoun’s method to health is comparatively easy and accessible.As we age, muscle tissue develop into “an organ of longevity,” Antoun mentioned. When you hit 40, you naturally begin to lose muscle, which slows down the metabolic price, which means the physique burns fewer energy, he mentioned. This will result in weight achieve and put an individual prone to creating associated well being circumstances equivalent to sort 2 diabetes.Sarcopenia, or age-related muscle, power, and performance loss, is a significant factor in elevated falls, frailty, and fractures in older individuals, which may end up in them shedding their independence as they wrestle to finish each day duties on their very own, in response to Cleveland Clinic. That is why Antoun, the CEO of longevity-focused diet firm L-Nutra, workout routines three to 4 instances every week and integrates motion into his busy workday to construct and preserve muscle mass and get his coronary heart price up. “I believe that is so vital,” he mentioned.This is how he works out to remain wholesome for so long as doable.Strolling 10,000 steps a dayAntoun goals to stroll 10,000 steps every day. “Six and a half years in LA, and I by no means purchased a automobile,” he mentioned. He walks to work every single day and takes plenty of his conferences on his AirPods whereas strolling outdoors. “I’ve 4 AirPods as a result of in all places I’m going I simply need to be sure that I can stroll and speak,” he mentioned.Proof means that strolling each day will increase an individual’s probabilities of residing an extended, wholesome life.A 2023 examine revealed within the European Journal of Preventive Cardiology discovered that strolling 4,000 steps a day diminished the chance of dying early from any trigger — and the extra an individual walked the decrease the chance. (The examine solely checked out knowledge for as much as 20,000 steps).One of many examine authors advised The New York Instances that switching from a sedentary way of life to having a exercise schedule was corresponding to “smoking versus not smoking.” Cardio and power coaching 3 to 4 instances a weekAntoun works out three or 4 instances every week, doing a combination of power coaching and cardio. A 2022 examine revealed within the British Journal of Sports activities Drugs, based mostly on knowledge from greater than 400,000 American adults, discovered that those that did a mix of cardio train and power coaching had been much less more likely to die early than members who did only one sort.To take care of his muscular power, he lifts weights for 45 minutes three or 4 instances every week. His cardio regime, which he does to get his coronary heart price up, is extra diversified.To actually problem himself, Antoun will run at a quick tempo on a treadmill. He does three rounds of 12 minutes.Different instances he performs basketball or tennis for round half-hour. This can be a nice strategy to mix train with social connection, one other pillar of longevity, Antoun mentioned. Researchers from The Irish Longitudinal Examine on Ageing, a large-scale longitudinal examine, discovered that friendships might be simply as necessary for longevity as train.