These days, men and women
both have a much better chance
of living to the ripe old age of
100 than we did just 50 years
ago. With recent advances in
modern medicine, technology,
dietary supplements, and the
prevalence of exercise in our society, it’s
much more likely that a large subset of the
population will live to become centenarians.
In fact, it’s estimated that by 2050, in North
America alone, there will be over 150,000
people that live to celebrate 100 years of age.
What can you do to increase the likelihood of
a long, healthy life? We’ve identified the two
most important aspects of modern life that
have been scientifically linked to longevity.
By adhering to these two principles, you and
your significant other could live long enough
to share each other’s 100th birthday cake!
- Pumping Iron
Many people are sick of hearing about
how lifting weights plays such a key role
in health and longevity. However, that
attitude does nothing to negate the fact
that pumping iron really works! Weight
training is undoubtedly the single most
important thing you can do to increase
the length, and quality of your life. In
fact, it can increase overall satisfaction
and promote a sense of well-being. This
has a positive impact on everything from
your posture and sex life, to things as
mediocre as carrying the groceries in
from the car. Bottom line? EXERCISE!
Weight-lifting has been scientifically proven to have
the most impact on staving off the sands of time and
keeping our bodies in tip-top shape. You don’t have
to be a bodybuilder in order to enjoy the benefits of
weight-lifting either. Even a simple 3-day split routine
can have a massive impact on the way our bodies age.
According to a study conducted at the Krogh Institute
in Denmark, aging athletes that continued
weight-training after they had retired from professional
sports maintained strength levels on par with
those half their age. Another study conducted by The
University of Boston, MA, confirmed that both muscle
and bone loss totally stopped and sometimes even
fully reversed through a regiment of weight-training.
Participants were asked to follow a weight-training
plan - twice a week- for one year. When they were
surveyed again, the data demonstrated that nearly
100 percent of the participants were performing at
levels that indicated they were 20+ years YOUNGER!
If you want to age gracefully, live longer and/or simply
feel better, then it’s never too late to hit the gym!
- Cardiovascular Exercise
Even if you’re over 50, have never spent a day
in the gym and have no plans to start, you can
benefit from walking briskly for 30-60 minutes,
as little as 3-days per week. While it may
not be quite as effective as weight-training,
for those who can’t get ‘pumped-up’ about
the idea of “pumping up”, you can still reverse
years of physiological neglect by enjoying a
nice, brisk stroll only a few times per week.
Statistical data improves exponentially when
doing high intensity interval training (HIIT).
HIIT training involves performing any aerobic
(or resistance) exercise applying the same
principal, initially pushing yourself to the absolute
limit or maximum intensity for 2-3 minutes
(or as many sets as you can complete)
and then cutting back to a ‘maintainable’ pace
(or reduced resistance) where you can still
continue the exercise at a lower percentage
of your maximum effort. By repeating this cycle
continuously or for at least 10 minutes (or
2-3 sets), studies have shown that HIIT training
reduces depression, reduces aging and
can over time, greatly increase longevity.
In addition to exercise, a proper nutritional diet can help
anyone live to be 100. A wealth of information is available
online to help you design a fitness regiment that can be
easily incorporated into even the most hectic lifestyle. The
late ‘cigar-smoking’ George Burns lived to be 100 and said,
“You can’t help getting older, but you don’t have to get old!”