Between Extremes: Train For Longevity
Strength and fitness have a more significant influence on your health and longevity than physicians, scientists, and consumers recognize.
Strength and fitness have a more significant influence on your health and longevity than physicians, scientists, and consumers recognize. Yet despite the benefits, many keep looking for a miracle pill to live a longer, stronger, and healthier life.
Much of this is because exercise requires work, is unpleasant, and may be painful. However, this process is precisely what the body needs to strengthen and toughen so that we may live out our older years with quality.
Dr. Peter Attia, a renowned physician and longevity expert, believes that exercise is the most potent drug for extending the quality and quantity of our years of life. In his book, Outlive: The Science and Art of Longevity, he argues that exercise not only delays actual death but also prevents both cognitive and physical decline better than any other intervention.
Many individuals don't see exercise in this light. They're more concerned with gaining muscle for vanity or losing weight. However, in truth, they should be emphasizing strength training as a form of retirement savings to combat age-related muscle loss. If you're still young; that period isn't far away—it starts in the 40s and ramps up in the 50s. Everyone ages and goes through the same biological processes. Whether you have a sedentary, extremist, or middle-of-the-road approach, you decide the quality and quantity of life you’ll have!
The Sedentary Person
If you never work out at any point in your life, your body will experience various changes and health risks through the decades.
In your 20s and 30s, You may not notice many changes at first, but without exercise, you never build up a base of strength. You miss out on activities and physical exercises that prove too challenging because you don’t have dynamic energy. That also leads to poor circulation and a sluggish metabolism, subsequent weight gain, poor cardiovascular health, and an increased risk of chronic diseases like Type 2 diabetes.
In your 40s and 50s: At this point in your life, your metabolism naturally slows down even more. Without regular exercise, this can lead to a reduced ability to burn calories, contributing to weight gain and associated health risks. Additionally, the loss of muscle mass and strength continues to contribute to a more sedentary lifestyle, which puts you at greater risk for chronic diseases and other health issues.
In your 60s and beyond, you’ll notice a significant decline in mobility, flexibility, and balance. This can increase your risk of falls, injuries, broken bones, and chronic pain, leading to a severely compromised quality of life. You may also experience a decline in cognitive function and mental health.
The Extreme Training Zealot
Abusing your body with excessive exercise or strength training can also have various consequences over the decades.
In your 20s and 30s: Strength training has many benefits, and these show up early in life. As a rule, strength training is among the safest exercises. In one review of 20 studies, scientists found that, on average, strength training produced just one injury for every 1,000 hours of training but had a myriad of benefits. Among these are stronger, healthier joints, increased muscle mass, greater insulin sensitivity, enhanced heart and brain health, increased longevity and quality of life, higher bone density, and an increased metabolic rate.
In your 40s and 50s: If you've been using weights or resistance training excessively, you may start to notice chronic joint pain or overuse injuries.
In your 60s and beyond: Continued abuse of your body with excessive exercise or strength training over a lifetime can result in chronic pain, cartilage damage, stiff joints, and inflexibilities. While exercise is generally beneficial for your health, excessive amounts are unbalanced and do not prepare the body for change in later years. We want strength and mobility as we age, not pain and immobility.
Build a Framework for Longevity Success
Training for function focuses on improving our ability to perform everyday activities and movements, such as lifting, getting up, or climbing stairs, which can ultimately improve our quality of life. This type of training can also improve balance, flexibility, and coordination, reducing the risk of falling or other accidents.
In general, training for function is a more well-rounded approach after the age of 50, as it emphasizes overall health, fitness, and joint and ligament stability over brute strength alone. In this regard, it’s neither extreme in volume nor negligence.
Even if you haven’t exercised, it’s never too late to start. Stay diversified by engaging in a mix of cardio, strength training, and flexibility exercises tailored to your individual needs and abilities. Consistency, patience, and a focus on proper form and technique are also necessary for achieving optimal results and avoiding injury. With the right training program and a commitment to a healthy lifestyle, it’s possible to stay fit, active, and independent well into old age.