THIS “DRUG” I APPROVE OF!

Last week I gave you an introduction to the 5 tactical areas we will focus on to achieve our goals: exercise, nutrition, sleep, emotional health and natural supplements. This week, we are going to break down exercise.

According to Dr. Attia, “Exercise is, without question, the most powerful longevity “drug” we have at our disposal.” The data has become increasingly clear: exercise does more to delay death and prevent both cognitive and physical decline than any other intervention available. Think of that! I’m always encouraging my clients to get up and move, and “ Motion is the Lotion is one of my favorite sayings concerning the aches and pains that come with old age. Unlike other interventions that might target one aspect of health, exercise affects nearly every system in your body.

Exercise is often used as a broad, catch-all term, but not all exercise is created equal. To maximize the benefits of exercise on longevity, it’s important to focus on four components: stability, strength, aerobic efficiency, and peak aerobic capacity. Each plays a distinct and essential role in maintaining your health as you age.

Stability is the ability to maintain control of your body’s position, whether you’re moving or stationary. It’s about the subconscious capacity to harness, decelerate, or stop force, allowing you to react to internal or external stimuli without conscious effort. In simpler terms, stability is what keeps you from falling when you trip, helps you maintain balance when lifting, and ensures your joints and muscles work in harmony to prevent injury.

A lot of people think that being strong means being stable, but that’s a misconception. You can have significant muscle mass and still lack stability, which means you’re at risk of injury because your body isn’t effectively managing the forces exerted on it. It’s like comparing a powerful car with poor handling to a well-balanced sports car that can navigate tight turns smoothly; the latter is far less likely to spin out of control.

Strength is a predictor of the quality of life as you age. Studies have shown that individuals with low muscle strength have a much higher risk of mortality compared to those with greater strength. Strong muscles protect your joints, improve your balance, and enhance your ability to perform daily activities, from carrying groceries to getting out of a chair.

Strength training involves working your muscles against resistance, which could be anything from bodyweight exercises to lifting heavy weights. When you challenge your muscles in this way, they adapt by becoming stronger and more resilient. This process also stimulates the growth of bone tissue, which is crucial for maintaining bone density and reducing the risk of fractures—another critical aspect of aging well.

Aerobic efficiency is a component of fitness that plays a crucial role in longevity and overall health. We’re aiming for a moderate intensity that optimizes the body’s ability to use both glucose and fat as fuel. It’s a fundamental tactic for enhancing metabolic health, supporting mitochondrial function, and preventing chronic diseases.  Aerobic efficiency involves the body’s capacity to efficiently use oxygen during prolonged physical activity, relying primarily on aerobic metabolism. It is characterized by a pace that feels on the high end of easy to low end of moderate—you can maintain a conversation, but it might be a bit strained. It’s a pace that can be sustained for long periods without accumulating significant lactate in the blood.

Peak aerobic capacity, measured as VO2 max, reflects the maximum amount of oxygen your body can use during exercise. During exercise aimed at improving your VO2 max, you’re operating at the peak of your aerobic ability, pushing your body’s energy systems to their limits. VO2 max intervals are shorter but much more intense, typically lasting between three to eight minutes.

A common VO2 max workout consists of four minutes at the maximum sustainable pace, followed by four minutes of active recovery. This cycle is repeated four to six times per session. The goal is to reach a point where you are consuming as much oxygen as possible while still maintaining form and effort. It has the following benefits:

·        Improves cardiovascular and respiratory efficiency

·        Increases life expectancy

·        Delays age-related decline in functional capacity

·        Boosts metabolic flexibility

·        Supports cognitive health

Exercise is more than just a task on a to-do list; it is the most potent longevity tactic we have. By embracing a holistic approach that targets stability, strength, aerobic efficiency, and peak aerobic capacity, we can build a strong foundation that supports a longer, healthier, happier Healthspan.

That’s it for this week. Start researching different ways to address each of these categories of exercise as you plan and work toward your Healthspan goals. Until next time, LET’S GET BETTER!