Most of us want to live a long, healthy life full of our favorite activities and surrounded by our loved ones. Over time, the wear and tear of everyday life can break down our bodies, causing infirmity and illness. In order to achieve our retirement dreams, we need to invest in ourselves and put in some maintenance work to keep our bodies running like a well-oiled machine. If you don’t use, you lose it.
Longevity expert Peter Attia, M.D. differentiates between “lifespan” and “healthspan” in defining our goals for longevity. According to Attia, “Healthspan refers to the length of time in your life when you are healthy, free from chronic disease, disability, and significant mental or physical decline. This is what really matters, as healthspan measures quality of life, emphasizing functional years when you can move well, think clearly, and enjoy meaningful activities without being hampered by The Four Horsemen of Chronic Disease: heart disease, cancer, neurodegenerative conditions, and metabolic disorders like type 2 diabetes.” Most would agree that they want their lives full of years that are healthy and independent.
Exercise, physical activity, movement… whatever you choose to call it, is vital to our health and longevity. While the details may look a little different as we age (that five-minute mile you crushed at 18 is not likely to be repeated at 80), the tenets are the same. Not a fan of “exercise”? Reframe your thinking. Just like your car or home, your body needs continual preventive maintenance over time, similar to routine oil changes, to ensure a long health-span.
WHY IS MOVEMENT IMPORTANT AS WE AGE?
Maybe you’re thinking, “I no longer want to look like Arnold Schwarzenegger or wear a bikini when I go to the pool, so why do I still need to exercise?” Exercise is much more than aesthetics. In fact, aesthetics are simply a side effect of exercise. The real benefits are much greater and more important, particularly as we age.
Aerobic activity helps keep the heart strong (after all, the heart is also a muscle!). A healthy heart that can be appropriately stressed during exercise and make a quick recovery can reduce the risk of heart attack and stroke, the leading cause of death worldwide.
Sarcopenia is muscle loss that occurs as a natural part of the aging process. According to a Harvard Medical School report, muscle loss begins in our 30’s and continues to decline over time. Adults (particularly those who don’t exercise) can lose up to 3-5% every decade, which can be significant over time. Loss of muscle mass can lead to frailty and an increased risk of falls and fractures, according to the National Institute on Aging. These falls can lead to the inability to complete tasks independently.
Balance is another key component to maintaining strength and independence. Balance also naturally declines with age so it’s important to complete intentional tasks to fight this. Loss of balance and stability can lead to increased falls and broken bones.
Grip strength and fine motor skills also decrease over time making tasks such as opening jars and buttoning shirts more difficult. Incorporating grip strength training into your routine can help avoid these nuisances.
According to the Centers for Disease Control and Prevention (CDC), exercise helps control blood sugar and blood pressure, regulate sleep, reduce certain cancer risks (bladder, breast, colon, endometrium, esophagus, kidney, lung and stomach), reduce the risk for osteoporosis, as well as decreasing the risk for dementia and depression.
WHAT TYPES OF ACTIVITY SHOULD I BE DOING AND HOW OFTEN?
The Department of Health and Human Services recommends that all adults (regardless of age) complete 150 to 300 minutes per week of moderate intensity aerobic activity, 75 to 150 minutes of vigorous intensity aerobic activity, or an equivalent combination thereof. Ideally these activities are divided throughout the week, incorporating aerobic activity on multiple days. Another recommendation is to perform strength training at moderate or greater intensity, involving all major muscle groups, at least twice each week. For older adults, incorporating balance training is also essential. While this may sound like a lot if you’re not currently very active, it’s a goal to work toward (with your practitioner’s blessing), recognizing that any movement is better than none.
Longevity expert Dr. Attia has a four-component approach to physical activity:
1 – Stability (the foundation upon which all others build)
2 – Strength
3 – Zone 2 aerobic training
4 – Zone 5 anaerobic training
Attia recommends Dynamic Neuromuscular Stabilization (DNS) as an option for stability training. DNS focuses on functional movement patterns that are based on normal human development – movements that progress from infant positions to toddlerhood and beyond. Postural restoration is another form of stabilization training that corrects posture and helps revert the body back to its developmentally appropriate position. Pilates is another great method to build stability.
Zone 2 aerobic training includes exercises that you can do for a longer period of time at a lower relative intensity, such as bike riding, brisk walking, light jogging or rowing. Zone 2 refers to your heart rate – it’s elevated from rest but not so intense that you can’t carry on a conversation.
Zone 5 anaerobic training is short bursts of high intensity movement, such as HIIT training. These shorter duration training sessions will spike the heart rate up and be difficult to maintain the intensity for very long. It’s important to incorporate these short bursts along with the longer, sustained activities.
IT’S NEVER TOO LATE TO START
As a trainer, I’ve had many clients begin their fitness journeys at middle age and beyond. Just recently, I had a client in her 70’s tell me how much fitter she is now than she was in her 50’s, and had another 70+ year old member start running again for the first time in decades. I’ve worked with several seniors who have a history of falls and very quickly saw an improvement in balance once they routinely completed balance activities.
Regardless of whether you’re still young and spry at 30 or at retirement age or beyond, it’s never too late to start seeing benefits. Consult your provider for any specific guidelines or restrictions then find someone you trust to help you ease into it. Many local gyms have programs specifically designed for people at middle age and beyond. Consider a VO2 max test to find the optimal training zones based on your personal data. Most importantly, get moving and don’t stop. The best exercise is the one you’ll do consistently. Every few minutes you spend moving is an investment in your long-term health.
