The Key to Longevity: Get Moving!

Physical Wellness

Physical fitness has so many benefits and one of the most important things that we can do for ourselves is to exercise. More importantly, just moving is the key. Studies have shown that, in areas where people live to 100 years old or more, a key to longevity is that these individuals don’t stop moving.

As you probably already know, there are many benefits to exercise, including weight loss, improvements with depression and anxiety, cardiovascular health, improvement with bone density, improvements with brain function, hormone homeostasis, improved gut health, and much more.

Good news for those of us who think exercise is boring: There are many, many different ways to “just move” and reap the benefits of physical fitness. Anything from HIIT (high-intensity interval training) exercises, to weightlifting, to running, to yoga, to dance, and much more.

For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:

  • Aerobic activity. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week. You can also do a combination of moderate and vigorous activity.

The guidelines suggest that you spread out this exercise during the course of the week. Greater amounts of exercise will provide even greater health benefits. But even small amounts of physical activity are helpful. Being active for short periods of time throughout the day can add up to big health benefits.

  • Strength training. Do strength training exercises for all your major muscle groups at least two times a week. Aim to do at least a single set of each exercise, using a weight for resistance at a level heavy enough to tire your muscles after about 12 to 15 repetitions.

Many of us have tried different forms of exercise in the past and usually have found what we like best. But some of the times, the exercises that we enjoy may not actually be the best exercises for us genetically. For example, the exercise that can help you lose weight, decrease the risk of injury, and build lean muscle mass may be different than what works for someone else.

In our office, we like to help our patients achieve optimal results in all aspects of their life, including physical activity. We can look at certain genetic SNPs to determine what type of exercise is best for your body specifically. We use a company called MaxGen, which offers a mouth swab for genetic testing. Once we receive the results, which can take 4 to 6 weeks, we can recommend an exercise plan tailored specifically to your unique body. 

As a good friend of mine, Clark Bartram, says, “Movement is the key.” So let’s get up and move!

Want to take a deeper dive into the topic of physical fitness? Check out these links: