We all want to live long lives, but instead of focusing on living longer, we should focus on living better longer. Exercise is more than a tool for weight loss or building muscles to look good. Fitness and a healthy diet are your investments in a future filled with more energy, independence, and joy.
Short-term fitness goals are great. However, a lifetime of movement, even when slowing down as you age, will increase your years in good health while feeling vibrant, strong, and capable.
So, how do you look beyond your short-term fitness goals and set your sights on a lifetime of fitness that helps maintain your quality of life? Let’s dive into some strategies to help you do that, because your fitness choices today will play a massive role in living better longer.
The Pillars of Living Better Longer
Diet and exercise seem like no-brainers for helping maintain your quality of life as you age. However, they may not be the complete picture for living better longer.
Your current routine may improve your fitness level and overall health today, but it may be lacking in one or more areas in the long run. Strength training, flexibility, and cardiovascular fitness are the pillars of living longer. Think of these pillars as supporting not just a longer life but a life with more life in it.
Strength Training
When thinking about strength training, images of bodybuilders lifting heavy weights with ripped muscles come to mind. That certainly appeals to some people, but not everyone. Achieving that “look” is a short-term fitness goal for many, but what about the long term? And what about those who don’t want to bulk up and achieve that look? In either case, strength training is critical for living better longer. That’s because muscle is more than just raw strength and physical appeal.
As you age, maintaining muscle mass isn’t just about looks. It’s crucial for a healthy metabolism, strong bones, stable blood sugar, and reducing your risk of injuries. Your muscles are your body’s metabolic engine, and keeping them strong helps everything run more efficiently, regardless of your external appearance.
Strong muscles are essential for longevity because they support your joints, making everyday tasks easier and significantly reducing the risk of falling. According to several studies, one surprising indicator of overall health and longevity is grip strength, which is the force you can generate with your hands to hold or grasp something.
So, to live better longer, incorporate two to three resistance training sessions into your weekly routine. It doesn’t have to involve lifting weights if that’s not your thing. Alternatively, you could do bodyweight exercises such as squats, push-ups, and lunges or use resistance bands instead.
Mobility
Mobility and balance are critical as you age. They are more than your ability to maintain control while stretching and reaching. They are about actively moving your joints through their full range of motion. Good mobility keeps you flexible, reduces the risk of injury, and improves your chances of continuing to do the activities you love. Mobility and flexibility help prevent stiffness, aches, and pain that can limit your independence and capabilities over time, which is why they matter for living better longer.
Balance is one of those things we take for granted until it starts to decline. Yet, it’s fundamental for preventing falls (a significant health risk as you age) and maintaining confidence in your movements. Good balance keeps you steady on your feet, reducing the risk of falling and allowing you to navigate different terrains and situations safely.
The good news is that flexibility and balance can be trained and improved at any age. You can improve your flexibility with stretching or activities such as yoga. Aim to incorporate stretching with your workouts or at least one workout dedicated to flexibility. To improve your balance, you can try balancing on one foot while brushing your teeth or walking heel-to-toe like being on a tightrope. Don’t forget to have a chair or wall to help support you if needed.
Cardiovascular Health
Cardio is good for your heart, but certain types of cardio can also boost your health at a cellular level. The sweet spot is raising your heart rate to a moderate intensity, which is between 50% and 70% of your maximum heart rate. Moderate intensity feels somewhat challenging. Your breathing rate increases, but you’re not out of breath. You can carry on a conversation, but you can’t sing.
It matters for living better longer because consistent moderate activity improves your overall fitness, mitochondrial efficiency, and endurance, helping you maintain energy levels and cardiovascular health for the long haul.
Aim for at least 150 minutes of moderate-intensity cardio a week, such as walking, running, cycling, or other fun activities. It sounds like a lot, but that’s only 30 minutes a day, five days a week. Time will fly when you’re having fun. It’s okay if you can’t do that much today. All it takes is 5 minutes every day to get you moving in the right direction.
The Power of Daily Movement
Beyond structured workouts, you can contribute to living better longer by simply moving more throughout your day. Your body is designed to move, and prolonged sitting can counteract many of the benefits of your workouts.
Why it matters for living better longer is that breaking up sedentary time with activity helps improve circulation, maintain a healthy weight, and keep joints and muscles active. You can set reminders to stand up and move around a few minutes every hour, take the stairs instead of the elevator, or partake in activity snacks, which are a minute or two of activity such as squats, jumping jacks, or stretching throughout the day.
All of this may feel overwhelming. The good news is you don’t have to do everything on day one. Instead, pick one or two areas you want to focus on. Try to do a little bit of strength training, mobility, and cardio every day. Even just five minutes a day is a great start.
Tracking your progress is a fun way to watch your journey unfold. It helps you stay engaged and make any necessary adjustments along the way. Even when things aren’t perfect, tracking helps you see your progress and gives you real-time feedback on what’s working and what isn’t.
These small steps will compound over time, like interest in a bank account. As you do them week after week, they get easier, and you’ll be capable of doing more. Turning your consistent workout routine into a lifelong habit will lead to living better longer.
The Takeaway
Thriving and staying independent requires thinking beyond your short-term fitness. You will always have goals based on what’s happening today. However, goals will change as you age. Learn how to incorporate today’s goals into long-term habits that support strength, mobility, balance, and cardiovascular health, all of which contribute to maintaining your quality of life as you age.
Consistent activities through resistance training, daily movement, and moderate-intensity cardio can dramatically improve your quality of life over the years and decades. Start small, stay consistent, and let your fitness habits become an investment in yourself. Your future self will thank you.
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Disclaimer: No content on this site should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
