By Hayley Iwaszko, for Joint dynamics evolve HK, Sports Therapist & Women’s health trainer.
Longevity, what does that word mean for you?
For us, it’s living and not just existing. And exercise plays into that.
Exercise isn’t just about chasing your ideal physique or high intensity workouts. It’s about longevity—keeping your body healthy, living and thriving.
It’s thinking ahead and considering what our lives might be like in the years to come.
We want to be able to play with and pick up our children or grandchildren without being out of breath or suffering with a bad back. We want to be able to continue to walk and hike outdoors—we know nature is good for us after all. We want to live without diseases, such as cardiovascular disease, which can be preventable through diet and exercise.
What does exercising for longevity look like?
Regular strength training. Strength training can ease pain, especially chronic pain, where pain has been present for a while, typically 3 months or more.
There are certain exercises and types of movement to prioritise for longevity, specifically for women.
Types of strength training:
Resistance training: A research study based entirely on women showed that low-impact resistance training (such as rowing, lunges, squats, push ups, etc) was more beneficial for physiological changes such as hormonal function, decreased joint and muscle pain, muscle mass, balance, increase in energy, insulin sensitivity, and glucose metabolism to improve quality of life, emphasising how important strength or resistance training is for women.
High impact resistance training (such as heavy weighted exercises; deadlifts, squats, bench press etc) has been shown to be beneficial for other physiological factors such as improvements in bone density, and falls prevention.
Zone 2 training: This training is where you are working at 60 to 70 percent of your maximum heart rate. It is a slow and steady effort while being able to maintain a conversation. Cycling, swimming, rowing and running are examples of Zone 2 training.
This type of training can have a significant impact on cardiovascular health for the better, for example preventing & reducing heart disease.
How many times per week should I exercise?
Exercising 150 minutes a week: This is the equivalent of two 10-minute exercise sessions a day, which can reduce mortality risk by 18 percent. Increase your workouts to 300 minutes a week, or two 20-minute sessions a day, and mortality risk can be lowered by 24 percent.
7 tips for exercising for longevity:
1. Begin with small amounts of exercise, and gradually increase to build strength and endurance
2. Find someone to exercise with to keep you accountable
3. Find ways to incorporate exercise into your daily schedule, for example; walking to and from work or if you are required to take public transport get off one stop earlier
4. Take the stairs instead of the lift or escalator where possible
5. Instead of meeting friends for a coffee and sitting in a cafe or restaurant, get that coffee to go and catch up over a walk
6. Compile a good playlist for motivation during exercise
7. Try different forms of exercise, from hiking to boxing, yoga and pilates, and find the one you enjoy the most and that will have you coming back for more.
Top Tip:
Don’t under estimate the power of walking and getting your steps in, especially if you feel like doing nothing else!
On average, women exercise less than men. But integrating movement into your schedule can have a significant impact on longevity. Whether it’s going on a walk, picking up some weights, or breathing deeply and moving in ways that feel good for you, a small amount of exercise consistently goes a long way. Movement is medicine. And it’s never too late to start.
This information is general in nature and does not constitute medical advice. It is always recommended that you seek input from your medical professional when any symptoms are present.