Get Moving to Extend Your Health Span
We all know exercise is good for you, but with all the information out there about high-tech biohacks to keep you young, it’s easy to forget that you already have what you need to stay healthy, and it’s free. All you need to do is move.
A recent study by biostatisticians at the University of Colorado, Johns Hopkins University, and several other institutions analyzed data from the long-running National Health and Nutrition Examination Survey (NHANES) to compare the predictive power of 15 longevity markers.
The study followed 3,600 people aged 50 to 80 to determine who died in the years after their baseline measurements. In addition to physical activity, the subjects were assessed for 14 of the best-known traditional mortality risk factors: basic demographic information (age, gender, body mass index, race or ethnicity, educational level), lifestyle habits (alcohol consumption, smoking), preexisting medical conditions (diabetes, heart disease, congestive heart failure, stroke, cancer, mobility problems), and self-reported overall health.
The amount of physical activity performed in a typical day emerged as the winner – an even better predictor of longer life than having diabetes or heart disease, receiving a cancer diagnosis, or even your age.
April is Move More Month. The American Heart Association kicked things off with National Walking Day on April 1, and its website offers numerous resources to help you be more active. The New York Times posted earlier this year about the top 10 fitness tips to help you get moving. I’ve sifted through these resources and distilled them into the following tips.
A popular trend that took off on social media last summer is Japanese Walking, which involves walking fast for three minutes, then walking slowly for three minutes, alternating for at least 30 minutes. According to the NYT article, “research suggests that varying your walking intensity in this way may improve blood pressure, cardiovascular health and leg strength more than keeping the same pace.” You could increase the challenge by incorporating some running intervals.
Use compound movements to build both strength and balance. A squat-to-shoulder-press sequence is one example. Warm up with 5-10 minutes of cardio to raise your heart rate before strength training. Choose a weight that works for you. You might start with five-pound dumbbells and increase as you get stronger. Stand with your feet shoulder-width apart and your toes pointing forward. Hold the dumbbells at your shoulders, then lower into a squat by pushing your hips back. Go as far as is comfortable for your knees while keeping your chest lifted and your heels on the floor. Then straighten your legs and press the dumbbells overhead. Your palms face each other. Repeat for 8–12 repetitions or about 30 seconds, rest briefly, and complete 2-3 sets.
Strengthen the glutes and hips to help protect your knees. Exercises like bridges or clamshells use your body weight and don’t require any equipment. For bridges, lie on your back with your knees bent and feet flat on the floor, about hip-width apart. Push into your feet to lift your hips. Hold for three seconds, then lower and repeat. You can also do small pulses at the top of your range of motion. Gradually move your feet farther away from you to incorporate your hamstrings as well. For clamshells, lie on your side with your knees bent and stacked evenly. You can rest your head on your arm or prop yourself up on your elbow. Your hips should be stacked. Lift the top knee as high as possible without rotating your hips, keeping your feet together. Lower the knee back down and repeat for 10 to 15 reps, then switch sides. Do 1 to 3 sets a couple of times per week. You can add a band above the knees to make the move more challenging.
During your workday, be sure to incorporate movement by alternating between sitting and standing. If you don’t have an adjustable or standing desk, make it a habit to stand or move every time you make or answer a phone call. March in place or pace to keep moving. Stand up and walk around at least once an hour. When you take a break, move to a different room or floor and stretch rather than sitting in place.
Skater jumps are a plyometric exercise that builds strength, endurance, and power in the lower body. This exercise requires balance and helps improve core strength, agility, coordination, and stability in the hips, knees, and ankles. Stand tall with your chest up, back straight, knees slightly bent, and feet shoulder-width apart. Jump to the right and land with a slight bend in your knees. As you jump, lean forward, swing your left leg behind you, and swing your left arm in front of your body. Repeat on the other side – jump to the left, swing your right leg behind you, and bring your right arm in front of you. Keep hopping from side to side, transferring your weight from one side of your body to the other. If hopping is too challenging, start by stepping side to side and allow your back foot to touch the floor. You can adjust the speed and size of your steps or jumps to make them more or less intense.
Make time for rest and recovery, and be sure to stretch. Yin yoga is a great way to maintain your range of motion because it works with your connective tissues, including the fascia, ligaments, and tendons. You can read more about the benefits of yin yoga here and check out our 60-minute Yin Yoga Post Hike Class on YouTube. If you only have 20 minutes, try this 20-Minute Yoga to Find Calm.
Most importantly, find a way to move that you enjoy. If you like what you’re doing, you’re more likely to stick with it. Keep moving, protect your strength and balance, and you’ll give yourself a powerful nudge toward a longer, healthier life.
What's your favorite way to move? I like to get my exercise outside, whether it's mountain biking, trail running, paddleboarding, or hiking.