A recent long-term study published in the New York Times had said that poor physical fitness ranks almost at the same level as that of smoking in the case of risk of premature death.

Exercise: THE Most Important Factor for Optimal Health and Longevity

Study after study confirms that physical exercise is absolutely the key for disease reduction, optimal mental, emotional and physical health, and longevity. So, it’s not surprising to see that this latest study, published in the Archives of Internal Medicine, also found that fitness is a far better indicator of overall health and longevity than body mass index (BMI).

In conclusion the study reads:

In this study population, fitness was a significant mortality predictor in older adults, independent of overall or abdominal adiposity. Clinicians should consider the importance of preserving functional capacity by recommending regular physical activity for older individuals, normal-weight and overweight alike.

One of the main benefits of exercise is that it normalizes your insulin and leptin levels, with the secondary benefits of weight loss and normalization of blood sugars. These factors in turn cascade outward, creating a ripple effect of positive health benefits.


For many, this news may come as a shock, but keep in mind that getting fit doesn’t mean that you have to exercise constantly without even taking a break. In fact, you can exercise for as less as fifteen minutes if you include low force resistance weight training in your workout routine.

Plus, one of the great benefits of high intensity training is that it naturally increases the production of the body’s human growth hormone (HGH) and which is also known as the fitness hormone.

Not only that, HGH is also linked with the following –

  • Loss of weight
  • Improvement in vigour
  • Longevity
  • Improvement in the growth of muscle

Your hormonal profile, blood markers, cognitive response and energy levels are key in disease prevention and quality of life in all means form skin improvement to the way you wake up every day.

Being fit and healthy it is great and it feels great!

I often tell my clients: Have you ever met someone that was unfit and overweight that did a transformation in his/her life saying: “i miss my unfit and overweight days”


Because it is far better live on the other side, for most folks that come to my first free consultation i tell them we’ll visualise your end result goal and we will reverse engineer and build a step by step process to achieve your goals but let me tell you right now what will make you get there happens NOW\ with a DECISION, you are the one that has to take responsibility for you health and your body, you must have discipline and commitment to the most precious asset that you own in this lifetime, your best friend, your body!

Fact, unfit individuals are not completely happy or confident, they might be successful in other areas of their lives, they might be helping so many people in their journey and that is fantastic and brilliant but when they sit in my office i ask then and what about YOU?

A really great tip that after 20 years on the fitness and health industry i can give is to think and visualise where you want to be and make total commitment within yourself in achieving that goal, believe that your life depends on it, than when you get there believe me everything that you are already great on it will be magnify it to a unbelievable level.

Change your priorities putting up on your list;


Live by this code for a few months thinking of your body as your best friend and you won’t give your best friend something not to like or to be sick. Focus in your end result goal and how amazing life will be pretty soon, surround yourself with mind liked people, get the guidance and proper tools and avery step achieved make sure you celebrate, understanding that you are not punishing yourself, you are rewarding your body with the strength and vitality that was design for!

Be INTENSE  about it and i promise you will never look back.


Marcelo Mesquita / Director – Intense Health clinic


Marcelo is the co-founder and Director of Exercise Physiology at Intense Health, Perth's #1 Private Strength Training and Nutrition Clinics.


Marcelo is the co-founder and Director of Exercise Physiology at Intense Health, Perth's #1 Private Strength Training and Nutrition Clinics.