How’s your New Year’s resolution to exercise coming along?
What is your exercise goal? To lose weight? How about a goal to live longer? Instead of striving for longevity, focus on a longer healthspan — defined as the “length of time that the person is healthy, not just alive.” 1 Because no one wants to live a long life but be chronically ill and not able to enjoy a good quality of life.
Exercise is key for longevity and a longer healthspan. But what is the best workout for longevity?
Types of exercise
There are four types of exercise: aerobic, strength training, balance exercises, and flexibility. According to the National Institute on Aging, it’s crucial to take part in all four types. 2
Walking is a good start, especially if you walk with friends as a social activity, but it is not the best exercise for longevity.
Strength training is the best workout for longevity
Our muscle mass decreases by 3-5% each decade after age 30, and this rate increases after age 60. 3
The gradual loss of muscle mass, strength, and function in people over 60, called sarcopenia, is a major risk factor in older adults for falls, fractures, chronic diseases, and even premature death. 4
Research shows that strength training is the best workout for longevity.
One study compared inactive women to women who strength train 2-3 days a week. The latter experienced increased longevity and a lower risk of heart disease mortality.5
Another study showed that moderate to vigorous aerobic exercise lowered the risk of death by 24% to 34%. But the greatest longevity gains were among people who did both strength training and other moderate physical activities. Their risk of dying during the follow-up period was 41% to 47% lower compared with people who did not exercise at all. 6
Benefits of the best workout for longevity
Good for joints and bones
Increased skeletal muscle from strength training protects the joints and decreases pain.
Strength training also slows bone loss and encourages stronger and denser bones. 7
Protects against injuries and falls
Increased strength of the lower body can help prevent falls, the leading cause of death in older adults. 8
Controls blood sugar
When we exercise, the skeletal muscle removes glucose out of the bloodstream. Therefore, more muscle mass means our cells can process the sugar in our diets more efficiently, lowering the risk of prediabetes and type 2 diabetes.
Improved strength and mobility
Increased strength and mobility make everyday activities, like lifting groceries or playing with kids, easier.
How do I get started with strength training?
Start with bodyweight exercises such as squats, pushups, lunges, and planks. There are many exercise programs available that can be done at home with minimal equipment, such as resistance bands. Or join a gym and find a beginner class to get started. Often, the gym staff will suggest ways to get started with a strength training routine.
If you can, I highly recommend getting a personal trainer, even if just for a couple of sessions to get started. You can learn the basics and avoid injury, especially if you have any medical conditions.
Of course, check with your healthcare provider before beginning any new exercise program.
Final words
I’ve exercised for most of my adult life, but strength training was never enjoyable because the atmosphere of the weight room intimidated me. Now that I have been doing strength training for several years, I’m completely hooked.
Are you ready to get started and enjoy the benefits of increased strength and mobility, stronger bones, and less joint pain? (And don’t forget the increase in lean muscle mass for a lower fall risk and longer healthspan.)
What are you waiting for?
References
- https://www.merriam-webster.com/wordplay/what-is-health-span
- https://www.nia.nih.gov/health/exercise-and-physical-activity/four-types-exercise-can-improve-your-health-and-physical
- https://www.webmd.com/healthy-aging/sarcopenia-with-aging
- https://my.clevelandclinic.org/health/diseases/23167-sarcopenia
- https://www.jacc.org/doi/10.1016/j.jacc.2023.12.019
- https://bjsm.bmj.com/content/56/13/755
- https://www.health.harvard.edu/staying-healthy/strength-training-builds-more-than-muscles
- https://www.npr.org/sections/health-shots/2024/03/11/1236791784/strength-resistance-weight-training-longevity-aging-heart-disease
Disclaimer
Any information on this Website is provided for educational purposes only and is not intended as a substitute for the advice provided by a healthcare professional. You should not use the information on this Website for diagnosing or treating a health problem or disease or prescribing any medication or other treatment. You should always speak with a healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or adopting any treatment for a health problem. If you have or suspect that you have a medical problem, promptly contact a healthcare professional.
