We all know that simple nutrition, exercise and lifestyle changes can radically change your appearance and health for the better.
Diet modifications such as cutting out grains, dairy, and processed foods will help loose the bloated belly, keep weight gain under control and will generally make us healthier. There typically doesn’t need to be drastic measures to attain good health.
In the case of exercise, drastic measures don’t need to be taken either to attain good sustaining health. Younger athletes may train for peak performance and strength and working harder and more intense is better. As we age, our focus should turn toward health and longevity rather than peak performance. In the 35-55 age range, more isn’t always better. Working out harder isn’t necessarily better for you.
Performance is an interesting topic. The majority of people choose to train because they find it fun and rewarding and they do so for the fringe benefits of optimal health and hopefully longevity.
The training that athletes need to do to be competitive may not necessarily be the training needed for optimal health, longevity, and sustainability. It is the sacrifice that they choose to make.
Training for performance will always be better than choosing to live a sedentary lifestyle, but it is best to focus on individual ability and the individual dosage of exercise. There was a study done by cardiologist, Dr. James O’Keefe by looking at endurance athletes and his research showed that more was not always better and exercise and mortality rates correlated to a dose response curve, similar to drugs.
Exercise, like medications, is dose dependent, and the ability of the body to deal with the dosage of exercise as one ages, changes. The therapeutic index narrows. Give too little of a drug or exercise, it does not work. Give too much, it’s toxic, give an appropriate dose, and it works great!
Check out these four ideals for health and longevity:
Build up lean muscle mass with strength work and rep ranges. The more lean muscle you have, the better off you are. We lose muscle as we age, or become diseased, or from being inactive.
Some joints are for stability and some joints are for mobility. Keep the mobility joints active with range of motion exercises and be aware of keeping both left and right sides equally active. This will help prevent injury and imbalances.
Basic aerobic capacity decreases 1% every year after age 25. By being physically active you help to slow the age related declines in VO2 max. As we age, the ability to handle workouts as a good stress is dependent on hormonal levels. Older athletes should account for stress and hormonal levels in recovery rates. It is good to mix up the energy systems being worked. Going for a longer walk, bike ride, etc. at an easier pace for a longer period is good for optimal health and aerobic capacity, just as incorporating some sprints or HIIT into your training regimen is equally important.
Enhancing Longevity and Sustainability with South Bend Chiropractic and Wellness
The very basics of getting enough sleep, getting adjusting regularly and supplementing your diet on an individualized basis will keep you feeling your best and will be the perfect environment for longevity and sustainability. Contact us for more information on how we can help you through your workouts and through your everyday life!