Fitness and longevity are undeniably linked, but the relationship between the two is not always straightforward. When it comes to living a long and healthy life, fitness is just one part of the equation, and many other factors, such as nutrition, sleep, and stress management, need to be taken into consideration.
That being said, it is possible to improve your longevity prospect by leading a fit and active life. Research has found that regular exercise can reduce the risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer. It can also help improve cognitive function and reduce the risk of age-related cognitive decline. However, it is important to note that when it comes to longevity, the key is not to over-train. Studies have found that too much exercise can actually have a negative effect on longevity, so it is important to strike a balance and focus on building a strong and resilient body that can withstand the test of time. So how can you become fit and strong while still supporting your longevity goals? Here are five hacks that you can use to stay fit and healthy into your old age.
- Focus on Resistance Training: resistance training is one of the best ways to build strength and muscle, and it has been shown to reduce the risk of age-related physical decline. Aim to do at least two to three resistance training sessions per week. I would suggest quality over quantity; aim work you boll0cks off! Even for only 30 to 35 min. That’s where the magic happens! Remember that after the age of 40 sarcopenia starts to set in (muscle loos from aging). Consider as a minimum to train every body part over a two-week cycle. Muscle is key in controlling insulin sensitivity and many other benefits.
- Eat a Balanced Mediterranean Diet: eating a healthy, balanced diet is essential for maintaining good health and longevity. Make sure to include plenty of fruits and vegetables, lean proteins, and healthy fats in your diet. The latest research indicates that the protein amount to consume to maintain a healthy body and muscle mass is between 1g and 1.5g per kilo of bodyweight. Protein helps to keep you satiated. When it comes to fats my two favourite are avocado and virgin olive; note: stay away from other form of oils that can lead to inflammation.
- Get 7 Hours of Sleep: sleep is essential for good health and longevity. Aim to get seven to eight hours of sleep per night to support your fitness and longevity goals. I have found sleep to be the biggest single factor in my overall performance both cognitive and physical. It needs to be considered a non-negotiable; no excuses for doing those 5-hour nights. Research shows that going to sleep before midnight will be positive. Personally, I very rarely go past 22.00 hours and always aim for the magic 7 hours (nothing to do with the gamblers favourite number!). Furthermore, it’s advisable to no surpass the 8 hours.
- Reduce Stress: chronic stress can have a negative effect on your health and longevity. Take steps to reduce stress in your life, such as practicing meditation, spending time in nature, exercising regularly and spending time with friends. The main culprit is an over-active amygdala (almond shape organ in the base of the skull) which senses stress and generates cortisol; excessive cortisol can lead to many problems from anxiety to poor sleep. Personally, I meditate every morning between 12 and 15 min and have been doing so for over two years; it truly is a great practice.
- Move More: regular physical activity is essential for good health and longevity. Aim to move your body for at least 30 minutes every day, either through structured exercise or simply by going for a walk. This will impact on blood pressure, blood sugar levels and also your emotional stare.
- Friendship and connection: the link between longevity and friendship is a subject that has been studied by researchers for many years. While scientific evidence has pointed to the many positive effects of having friends and a strong support system, the connection between friendship and longevity may be even more influential than previously thought. Recent research has shown that having close friends and a strong social network can have a significant impact on how long we live, with some of the oldest people in the world having a very important social structure of support.
One example of this is the Okinawan people from Japan, who are renowned for having some of the longest life expectancy in the world. The Okinawan culture places a strong emphasis on social relations, with the elderly often being supported by their friends, family and community. The importance of having friends and a social support network is also seen in studies of other non-Okinawan societies. These have found that this contributes to our longevity by helping to reduce stress, improve mental health, and enhance overall health. - Fasting for longevity: it has been seen that regular fasting can have amazing health benefits. In particular, fasting can help to improve your fitness and wellbeing. Caloric restriction is a key part of fasting. This involves reducing your caloric intake to fewer than normal, which puts your digestive system on a break. This allows your body to rest and repair itself, as well as giving it the opportunity to clear out toxins. However, the benefits of fasting don’t end there. When done correctly, fasting can also trigger the process of autophagy.
Autophagy is a process in which the cells of the body start to clean up debris and damaged organelles within the cells. This process has been linked to a range of health benefits, including improved energy levels and increased lifespan. In order to reap the benefits of autophagy, however, it is important to fast for at least 18 hours. During this time, the body is able to switch from its normal mode of digestion to a state of fasting. This helps to kickstart the process of autophagy, allowing the body to start to cleanse and repair itself. - Cold showers: are an increasingly popular way to improve overall fitness. They can be a great way to wake up your body and give it a boost of energy. But, did you know that cold showers are also great for your long-term health and fitness? Cold showers force the body to increase its temperature, which causes the blood vessels to contract and thus increases the blood flow. This increased blood flow supports long-term fitness goals.
Cold showers can also increase the production of brown fat. Brown fat is rich in mitochondria, which are the energy centres of cells. This means that cold showers can help to produce more energy, which can be used to fuel physical activities. Cold showers activate the body’s natural defences, which can help to keep you healthy and fit. They can also help to reduce stress, which is a major factor in long-term health and fitness. Overall, cold showers are a great way to improve your overall fitness improve longevity.
Overall, fitness and longevity are linked, but there is more to it than simply hitting the gym. A combination of good nutrition, resistance training, sleep, and stress management are all important for achieving good health and a long life. By following these five hacks, you can get fit and strong and support your longevity goals so that you can get to 80 or 90 years of age fit and strong.
