{"id":111782,"date":"2025-05-18T13:26:21","date_gmt":"2025-05-18T13:26:21","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/111782\/"},"modified":"2025-05-18T13:26:21","modified_gmt":"2025-05-18T13:26:21","slug":"the-c-s-f-workout-you-can-do-in-your-living-room-to-help-you-live-longer","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/111782\/","title":{"rendered":"The \u2018C-S-F\u2019 workout you can do in your living room to help you live longer"},"content":{"rendered":"

FORGET expensive supplements and ice baths; if you really want to live longer, you simply need to move more.<\/p>\n

Swapping the lift for the stairs and getting up from your desk at work every 30 minutes will help – but if you really want a longevity<\/a> boost, you need to be CSF-ing at least three times a week.<\/p>\n

\"Collage<\/a><\/p>\n

19<\/p>\n

That\u2019s according to personal trainer Monty Simmons, who says \u201cmovement is medicine\u201d.<\/p>\n

He tells Sun Health: \u201cTo live a long time, you need to reduce your risk of disease.<\/p>\n

\u201cOne of the best ways to do that is through exercise, which will also increase your quality of life.\u201d<\/p>\n

It\u2019s no secret that exercise<\/a> is beneficial.<\/p>\n

We know that it reduces our risk of obesity<\/a>, as well as heart problems<\/a>, chronic pain<\/a> and type 2 diabetes<\/a>.\u00a0<\/p>\n

It also promotes good sleep<\/a>, positive mental health<\/a> and improved mood<\/a>.<\/p>\n

But you may not realise quite how powerful it can be, especially as we age.\u00a0<\/p>\n

Research by Griffith University suggests that increasing your physical activity could add as much as 11 years to your lifespan.<\/p>\n

Scientists found over-40s who are currently less active than average could get six extra hours of life for each one-hour daily walk.\u00a0<\/p>\n

And those in the most active group (who managed 160 minutes of daily movement) were 73 per cent less likely to die prematurely than their least active counterparts (who managed 49 minutes per day).\u00a0<\/p>\n

The 3 stretches you can do every day to ‘help you live longer’<\/p>\n

A separate study by Harvard University found doing two to four times the recommended daily exercise guidelines (at least 150 minutes of moderate intensity activity a week, or 75 minutes of vigorous activity, plus strengthening activities on at least two days) could slash your risk of dying prematurely by almost a third.\u00a0<\/p>\n

Simple things like walking<\/a>, cycling<\/a> to the shops and housework<\/a> will all make a difference, but if you want to amp things up, try Monty\u2019s CSF approach.<\/p>\n

This means incorporating cardiovascular exercises (C), strength training (S) and flexibility workouts (F) into your routine.<\/p>\n

You don\u2019t have to do all three every day, but he says you\u2019ll get the most benefits if you complete the sessions at least three times a week.<\/p>\n

CARDIOVASCULAR\u00a0<\/p>\n

\u201cTO reduce your risk of disease, improving your cardiovascular health is essential,\u201d Monty, from Move With Monty<\/a>, says.<\/p>\n

\u201cThere are loads of different methods to achieve this.\u00a0<\/p>\n

\u201cYou can do short-burst, higher-intensity training, which is really good for your cardio system.\u00a0<\/p>\n

\u201cIt benefits your ability to recover, improves your lung capacity and heart strength, and boosts your overall mental wellbeing.<\/p>\n

\u201cBut longer forms of cardio, like running, swimming, or cycling, are also great; they keep your heart rate relatively elevated for up to an hour or so.\u00a0<\/p>\n

\u201cYou get all those cardiovascular benefits; more efficient heart pumping, lower resting heart rate, better resistance to stress, easier breathing, and lower blood pressure.\u201d<\/p>\n

Try this sequence of three exercises for 15 minutes, doing as many rounds as possible (AMRAP) in that time…\u00a0<\/p>\n

1. Jumping jacks (20 reps)\"Man<\/a><\/p>\n

19<\/p>\n

Jumping jacks are great for getting your heart rate upCredit: paulmadeley.com \/ @_paul_madeley\"Man<\/a><\/p>\n

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Do 20 reps before moving on to the next exerciseCredit: paulmadeley.com \/ @_paul_madeley<\/p>\n

Stand with your feet together, straight legs and arms by your sides.<\/p>\n

Jump your feet out to wider than your hips while swinging your arms out to either side then above your head.<\/p>\n

Then reverse the move, bringing your feet back together and your arms to your sides.<\/p>\n

Stay springy on your feet and keep your legs stiff for bounciness.\u00a0<\/p>\n

Maintaining a consistent rhythm is key.<\/p>\n

2. Squat jumps (5 reps)\"Man<\/a><\/p>\n

19<\/p>\n

Squat down to 90-degrees then jump upCredit: paulmadeley.com \/ @_paul_madeley\"Man<\/a><\/p>\n

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Land softly on bent kneesCredit: paulmadeley.com \/ @_paul_madeley<\/p>\n

Stand with your feet hip-distance apart.<\/p>\n

With your hands on your hips, squat down to 90-degrees, then jump up.<\/p>\n

Land softly on bent knees, stick your bottom out, keep your chest up, and look forward when you land.\u00a0<\/p>\n

3. Mountain climbers (10 reps)\"Man<\/a><\/p>\n

19<\/p>\n

Mountain climbers are a bit like running on the spot, but on the groundCredit: paulmadeley.com \/ @_paul_madeley\"Man<\/a><\/p>\n

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Be careful not to let your front foot touch the floorCredit: paulmadeley.com \/ @_paul_madeley<\/p>\n

Get into a plank position and, as if running on the spot, bring your knees up to your chest one at a time.\u00a0<\/p>\n

Don\u2019t let your front foot touch the floor.<\/p>\n

STRENGTH<\/p>\n

BUT cardio alone isn\u2019t enough.\u00a0<\/p>\n

\u201cThe other thing that\u2019s really important for quality of life, aside from reducing disease, is how well you can move – and that\u2019s where strength training comes in,\u201d Monty (@movewithmonty<\/a>) says.\u00a0<\/p>\n

\u201cIn order to move well as you age, you need to preserve muscle mass, so you\u2019ve got enough tissue to protect yourself against strains, falls, and so on.\u00a0<\/p>\n

\u201cYou want the muscle padding so that you\u2019re robust against impacts.\u00a0<\/p>\n

\u201cKeeping strong means you can resist the natural forces in our environment, so when you step down from something high or lift something heavy, your muscles are strong and can handle the strain.<\/p>\n

\u201cThis helps you avoid pulling muscles and worrying about feeling fragile.\u201d<\/p>\n

Monty\u2019s top three strength-building exercises<\/a> are push-ups, Bulgarian split squats and sit-ups.\u00a0<\/p>\n

Find a rep count that works for you now, then increase it as you get stronger.\u00a0<\/p>\n

1. Push ups\"Man<\/a><\/p>\n

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Keep your back straight when you do the push-upsCredit: paulmadeley.com \/ @_paul_madeley\"Man<\/a><\/p>\n

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If this is too difficult, drop to your kneesCredit: paulmadeley.com \/ @_paul_madeley<\/p>\n

Hold a plank position (drop to your knees if you prefer).\u00a0<\/p>\n

Have your hands about shoulder-width apart and bend your elbows to lower your chest almost to the floor.<\/p>\n

Then push back up while keeping a stable plank.<\/p>\n

2. Bulgarian split squats\"Man<\/a><\/p>\n

19<\/p>\n

You can use a sofa, box, coffee table or chair to do Bulgarian split squatsCredit: paulmadeley.com \/ @_paul_madeley\"Man<\/a><\/p>\n

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Choose a comfortable stance to prevent injuryCredit: paulmadeley.com \/ @_paul_madeley<\/p>\n

Use a box, coffee table, sofa or chair for this one.<\/p>\n

Standing with your back to the item, step your right foot behind you onto it.<\/p>\n

Make sure your stance length feels right. Go shorter or longer if you feel off-balance or cramped.\u00a0<\/p>\n

Now, lower your right knee to the ground and keep a firm foot on the bench or step.<\/p>\n

Rise back up, then switch legs.\u00a0\u00a0<\/p>\n

3. Sit-ups\"Man<\/a><\/p>\n

19<\/p>\n

Target your abs with sit-upsCredit: paulmadeley.com \/ @_paul_madeley\"Man<\/a><\/p>\n

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Tuck your feet under something if you’re strugglingCredit: paulmadeley.com \/ @_paul_madeley<\/p>\n

Lie down on your back with a slight bend in your knees and your hands at your temples. Now sit up then lower back down.<\/p>\n

Having your legs out longer in front of you makes this move easier, and shorter legs tucked towards your bum makes it harder.<\/p>\n

If you\u2019re struggling, tuck your feet under something or get a friend or family member to stand on them.\u00a0<\/p>\n

If having your hands at your head is too difficult, use your arms to help with momentum by swinging them overhead to your feet.\u00a0\u00a0<\/p>\n

FLEXIBILITY<\/p>\n

SO you\u2019ve mastered cardio and strength, what\u2019s next?<\/p>\n

\u201cMobility and flexibility are essential too, because as we age, we lose them,\u201d Monty says.\u00a0<\/p>\n

\u201cIf we don\u2019t preserve them, our bodies stiffen – particularly the spine – and that can seriously impact daily life.\u00a0<\/p>\n

\u201cWe might not be able to reach for things or look up at the sky when we want to, because our posture is hunched over and stuck.\u201d<\/p>\n

To avoid these issues and stay nimble, Monty recommends\u2026<\/p>\n

1. Back bends\"Man<\/a><\/p>\n

19<\/p>\n

Back bends are a great way to remain nimble as you ageCredit: paulmadeley.com \/ @_paul_madeley\"Man<\/a><\/p>\n

19<\/p>\n

Only go as far as you feel comfortable to avoid injuryCredit: paulmadeley.com \/ @_paul_madeley<\/p>\n

Stand up straight with your hands on your hips.<\/p>\n

Slowly press your hips forward, reach your arms overhead, look up to the ceiling and arch backwards.<\/p>\n

Only go as far as you feel comfortable.\u00a0<\/p>\n

2. Side bends\"Man<\/a><\/p>\n

19<\/p>\n

Try not to twist your body when you perform side bendsCredit: paulmadeley.com \/ @_paul_madeley\"Man<\/a><\/p>\n

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Alternate left and right to target both sides of your bodyCredit: paulmadeley.com \/ @_paul_madeley<\/p>\n

Stand with your feet wider than your shoulders, with your left hand on your hip.<\/p>\n

Lift your right arm up and over to the left side. Try not to twist as you move down.\u00a0<\/p>\n

Keep your torso going completely sideways and adjust your stance width for comfort.\u00a0<\/p>\n

Keep your pelvis still so the bend comes from your spine. Switch sides.\u00a0<\/p>\n

3. Toe touches\"Man<\/a><\/p>\n

19<\/p>\n

Finish your workout with toe touchesCredit: paulmadeley.com \/ @_paul_madeley\"Man<\/a><\/p>\n

19<\/p>\n

Keep a slight bend in your knees when you go downCredit: paulmadeley.com \/ @_paul_madeley<\/p>\n

Stand up straight with your feet slightly apart.<\/p>\n

Slowly start to bend over, stick your bottom out and reach down to touch your toes to stretch your hamstrings.<\/p>\n

Keep a slight bend in your knees, then rise back up.\u00a0<\/p>\n

HOW OFTEN?<\/p>\n

ADULTS aged 19 to 64 should do some type of physical activity every day, according to the NHS<\/a>.<\/p>\n

This should include strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least two days a week, as well as at least 150 minutes of moderate intensity activity (e.g. brisk walking, dancing, pushing a lawn mower or hiking) or 75 minutes of vigorous activity (e.g. running, swimming, walking up stairs or aerobics) every week.<\/p>\n

This can be spread evenly over four to five days, or every day.<\/p>\n

Monty agrees, but suggests that to live a long time<\/a>, you need to be exercising at least three times a week.\u00a0<\/p>\n

\n

Small, consistent efforts over time are better than short bursts of high intensity. You can do a bit here and there<\/p>\n

Monty SimmonsPersonal trainer<\/p><\/blockquote>\n

\u201cI recommend doing full-body exercises,\u201d he says.<\/p>\n

\u201cIf you\u2019re training daily, you don\u2019t have to do full-body every single time, but you do need to keep moving.\u00a0<\/p>\n

\u201cIf two or three one-hour sessions sounds like too much, start with shorter 15-minute workouts here and there. Just build the habit of exercising every day.\u00a0<\/p>\n

\u201cThe more often you do it, the more active you are, the more you reduce your disease risk.<\/p>\n

\u201cFrequency and progression are essential here: you want to keep moving forward so you stave off decay.\u201d<\/p>\n

The 7 foods you need to eat to boost longevity<\/p>\n

\"\"<\/p>\n

MORE vegetables and fewer cakes – that’s the secret to living to 100, right?<\/p>\n

Yes, to an extent. Upping our intake of fresh produce and restricting the number of\u00a0sugary treats<\/a>\u00a0we consume is a major part of it.<\/p>\n

But there is growing evidence that some foods could be better than others when it comes to\u00a0longevity<\/a>.<\/p>\n

From breakfast staples to family dinners, these are seven of them.<\/p>\n

    \n
  1. Corn<\/li>\n
  2. Beans<\/li>\n
  3. Walnuts<\/li>\n
  4. Olive oil<\/li>\n
  5. Oats<\/li>\n
  6. Oily fish<\/li>\n
  7. Eggs<\/li>\n<\/ol>\n

    To learn more about each food, and the best time of day to eat then, you can read the full article here<\/a>. <\/p>\n

    But he warns about going too hard too quickly or too often.\u00a0<\/p>\n

    \u201cYou can end up really sore and run-down, which is more for people who get a bit obsessed,\u201d Monty adds.<\/p>\n

    \u201cIf that\u2019s you, remember rest days are important.\u00a0<\/p>\n

    \u201cFor most people, the bigger worry is undertraining rather than overtraining, though.<\/p>\n

    \u201cFocus on mastering your technique to give you a sense of achievement.\u00a0<\/p>\n

    \u201cThe more you learn about exercise form, the better your reps will be, and the more in control of your body you\u2019ll feel.\u00a0<\/p>\n

    \u201cIt\u2019s not necessarily about massively reducing injury risk (unless you\u2019re doing crazy things), but about mastering your movement and feeling empowered.<\/p>\n

    \u201cSmall, consistent efforts over time are better than short bursts of high intensity and then giving up because it\u2019s too hard.\u00a0<\/p>\n

    \u201cThere\u2019s a middle ground. You can do a bit here and there.\u00a0<\/p>\n

    \u201cHigh intensity can be great, but mix it up across your weeks and months.\u00a0That way, you stay consistent and keep reaping the benefits.\u201d<\/p>\n

    But it\u2019s not just about the physical benefits.\u00a0<\/p>\n

    \u201cMental wellbeing is important throughout all of this,\u201d Monty says.<\/p>\n

    \u201cExercise staves off different kinds of cognitive decline.\u201d\u00a0<\/p>\n