As a fitness editor, I've made these five adjustments to my workout regimen following consultations with longevity specialists.
Embrace the grind, folks! I've been on a fitness journey for a hot minute, and let me tell you, the reasons for working out have evolved over the years. From a simple desire to look good to a more focused goal of future-proofing my body, I've experienced it all.
Now that I'm in my mid-30s, I can't shake off the dangers of muscle loss and bone density decline that longevity experts have pointed out. So, I've adapted my workout routine without ditching my beloved activities. Here's what I prioritize now:
Five longevity tips you'll want to know
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1. Nail those squats and deadlifts
Trainers and physical therapists are in agreement - squats and hinges are crucial for longevity. You might be familiar with squats, but hinges might be new to you. Hinges are hip-driven moves, like deadlifts, which keep your knees quiet while your hips do the work.
Take it from strength trainer Steve Stonehouse - kettlebell swings, another hip-hinge movement, are an absolute longevity essential. Practicing these heavy-load exercises now means staying strong for everyday tasks later, and they mimic real-life movements like sitting and picking things up off the floor.
2. Embrace functional core training
Core strength is vital for long-term physical health. It's more than just your abs - it includes your obliques, pelvic floor, diaphragm, and spine-supporting muscles. Core strength is essential for moving well, and I'm skipping endless sit-ups and crunches in favor of functional moves like overhead marches and woodchops, which hit all core muscles and are infinitely more exciting.
3. Remember the importance of regular stretching
I spend a lot of time sitting, and I pay a price for it. My shoulders, hips, and back suffer as a result. Dr. Andy Fata-Chan introduced me to the couch stretch (kneel on the floor, press one shin against a couch or weight bench behind you, and keep the other foot planted) which is great for tight hip flexors due to too much sitting. Stretching is vital for maintaining flexibility and supporting longevity.
4. Get moving with regular brisk walks
Walking is key for our health, and a report in the European Journal of Preventative Cardiology found that walking around 4,000 steps a day can decrease all-cause mortality. A brisk pace brings even more benefits, as it improves vascular health, blood pressure, insulin sensitivity, and heart function, reducing the risk of cardiovascular disease and cancers[1].
5. Don’t skip cardio
Strength training and stretching are vital for long-term physical health, but cardio is the piece de resistance for longevity. A 2024 review in the British Journal of Sports Medicine found that cardio-respiratory fitness is the strongest predictor for future cardiovascular diseases and all-cause mortality. I might not be a fan of fast-paced workouts, but research shows that high-intensity interval training (HIIT) can be just as effective (if not more so) than steady-state cardio, so I squeeze in short bursts of cardio when I'm short on time.
sources:[1] https://www.cdc.gov/physicalactivity/basics/adults/index.htm[2] https://journals.sagepub.com/doi/10.1177/2048835419837802[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6747534/[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4310940/[5] https://www.sciencedirect.com/science/article/abs/pii/S0167527319304342
- My fitness journey evolved from wanting to look good to focusing on future-proofing my body, incorporating workouts like squats, deadlifts, and kettlebell swings for strength, as they are essential for longevity according to trainers and physical therapists.
- I prioritize functional core training, which includes muscles beyond my abs such as obliques, pelvic floor, diaphragm, and spine-supporting muscles, and I favor moves like overhead marches and woodchops over endless sit-ups and crunches.
- To maintain flexibility and support longevity, I stretch regularly, focusing on important areas like my shoulders, hips, and back, utilizing stretches like the couch stretch, which targets tight hip flexors caused by too much sitting.
- I engage in regular brisk walks, as a report in the European Journal of Preventative Cardiology suggests this activity can decrease all-cause mortality and improve various health factors related to heart function and cancer risks.
- To maximize my cardio-respiratory fitness, the strongest predictor for future cardiovascular diseases and all-cause mortality (as per a 2024 review in the British Journal of Sports Medicine), I practice high-intensity interval training (HIIT) and incorporate short bursts of cardio when time is limited. Additionally, I understand that nutrition plays a crucial role in overall health and wellness, alongside a balanced fitness-and-exercise routine and science-backed habits.
