Our fitness expert Ollie Thompson discusses approaches to exercise that can make a difference in extending your lifespan.
As a personal trainer, I’ve guided hundreds of clients striving to reach their fitness and wellness objectives. While many aim to enhance their health, lose weight, and boost strength, there has been a surge in individuals adopting fitness as a means to reclaim their health, with a focus on long-term well-being.
In this column, I’ll delve into three practical, science-backed approaches to exercise that can genuinely make a difference in extending your lifespan and improving your healthspan, keeping you fit, active, and thriving long into old age.
Cardiovascular exercise: Engaging in cardiovascular activities such as walking, jogging, cycling, or swimming is vital for heart health. A strong heart enhances the efficiency of circulating blood and oxygen throughout your body, reducing the risk of heart disease and aiding in the regulation of blood pressure, cholesterol, and blood sugar levels. Consequently, it significantly lowers the risk of chronic conditions like hypertension, diabetes, and strokes.
Unsure how to approach your cardiovascular exercise? Fortunately, there’s a wide variety of options to choose from. Whether you enjoy leisurely walks, cycling, swimming, hiking, rowing, playing tennis, or even jogging with your dog, any activity that raises your heart rate to a level where sustaining a conversation becomes challenging is beneficial. Aim for at least 120 minutes of cardiovascular exercise per week to maintain a healthy heart and overall well-being.
Strength training: Incorporating resistance training exercises, whether using weights, resistance bands, or just your body weight, is crucial for maintaining fitness, strength and health as you age. Strength training enhances overall strength, bone density, and helps preserve muscle mass, mitigating age-related muscle loss known as sarcopenia.
By sustaining muscle mass, you will elevate your metabolic rate, enabling better weight management and reducing the risk of obesity-related conditions like type 2 diabetes. Additionally, consistent strength training will build strong joints and bones, reducing the likelihood of fractures and osteoporosis.
Unsure how to structure your strength workouts? Much like cardiovascular exercise, the approach can vary based on your time availability, experience, and personal preferences. If you’re committed to developing a resilient body that supports an active lifestyle into old age, I recommend three full-body resistance workouts weekly. Each session should consist of exercises targeting major muscle groups and primary movement patterns, such as presses, rows, squats or lunges, rotational movements and core exercises.
Balance, mobility and coordination activities: Incorporating activities that challenge your coordination is essential for building a robust body. Mobility, characterised by controlled movement without assistance, relies on coordination, strength, and balance. Performing movements that test these elements is vital for enabling you to carry out your daily tasks with ease, independence, and reduced risk of falls or injuries.
Interestingly, exercises emphasising balance and coordination will enhance cognitive function by improving the mind-body connection, promoting neuroplasticity, and enhancing cognitive flexibility. Keeping you not only physically agile, but also mentally sharp as you navigate your surroundings.
How should you approach mobility and coordination exercises? If you’re looking for an engaging way to hone these skills, sports like tennis or golf are excellent options. These activities inherently challenge your balance and coordination. However, if sports aren’t appealing to you, integrating balance-focused exercises into your resistance training plan, such as single-leg movements or stepping exercises, can be equally beneficial.
Whether you’re in your 20s or your 70s, it’s never too late to start exercising and establish a workout routine. Being active offers incredible benefits, is rewarding, and can significantly improve how you feel and function. Just remember, as with any health and fitness journey, consistency and moderation are crucial. It’s essential to listen to your body and adjust exercises to match your fitness level.
If you’re looking to align your lifestyle and activities with longevity and build a healthier future for yourself, or seeking for more tailored guidance, please don’t hesitate to reach out to me. I’m always eager to help.
Ollie specialises in helping career-focused professionals get into great shape, build long-term health and perform better in their work. Ollie works across Cambridge and London and offers both in-person and virtual personal training. Visit welltolead.com and follow Ollie on Instagram @olliethompsonhealth for more.
