As health and fitness knowledge and interventions have progressed over the last several decades, the concept of longevity has grabbed the attention of many people seeking to live a longer and healthier life. While genetics plays a role, many lifestyle choices and habits can also contribute to your increased longevity. In this blog, we will explore how you can adopt healthier practices to enhance both your lifespan AND your healthspan.
Nourishing Your Body
Of course, we know that maintaining good overall health is a vital aspect of longevity. This begins with nourishing your body through a balanced and nutritious diet, making sure to include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in your meals. You also want to minimize the consumption of processed foods, sugary drinks, and excessive amounts of salt. Be sure to prioritize adequate hydration and drink plenty of water throughout your day.
Regular Physical Activity
Engaging in regular physical activity is crucial for promoting longevity. The CDC recommends at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous exercise per week. Incorporate activities that you enjoy, such as walking, swimming, cycling, or dancing(1). Physical activity helps maintain a healthy weight and improves cardiovascular health. Additionally, it helps strengthen your bones and muscles and boosts mental well-being.
Maintaining a Healthy Weight
Linked closely with regular physical activity, maintaining a healthy weight can also help improve longevity. Excess weight can lead to various health complications, including heart disease, diabetes, and certain types of cancer(2). To achieve a healthy weight and maintain it, focus on a combination of regular exercise and a balanced diet.
Prioritize Mental Well-being
A healthy mind is equally important as a healthy body when it comes to longevity. Chronic stress, anxiety, and depression can have detrimental effects on overall health(3). Prioritize activities that promote mental well-being, such as practicing mindfulness, engaging in hobbies, connecting with loved ones, and seeking professional help when needed. Adequate sleep is also crucial for optimal mental and physical health, so ensure you prioritize quality sleep.
Stay Socially Connected
Maintaining strong social connections is another key to longevity. Engaging in meaningful relationships and having a support network can provide emotional support, reduce stress levels, and enhance overall well-being. Try to spend time with family and friends, join community groups or clubs, and engage in activities that allow for social interaction.
Avoid Harmful Habits
This one seems like a no-brainer, but still worth mentioning. To increase your chances of living longer, it is essential to avoid harmful habits such as smoking, excessive alcohol consumption, and drug abuse. These habits can have severe negative effects on your health, leading to various chronic diseases and reducing your lifespan significantly.(4)
The Role of Building Muscle Mass in Long Term Health and Wellness
From a fitness professional’s point of view and someone with 30 years of experience and 10 years of studying the human body, building and maintaining muscle mass is crucial for strength and physical function. It plays a significant role in promoting longevity and overall health. Having more muscle mass leads to enhanced metabolism, less injuries, balanced hormones, improved bone health, and reduced risk of chronic diseases. You can enjoy a higher quality of living and increase your chances of enjoying a healthy and active lifestyle through all stages of your life. Here's why:
1. Metabolic Health
Muscle mass is metabolically active, meaning it requires energy even at rest. Having a higher muscle mass increases your resting metabolic rate, which can help you burn more calories throughout the day. This can be beneficial for weight management and reducing the risk of obesity, a condition associated with various health issues such as heart disease, diabetes, and certain types of cancer(5).
2. Increased Strength and Function
Building and maintaining muscle mass helps improve overall strength and physical function. As we age, muscle mass naturally declines, leading to a loss of strength and mobility(6). By engaging in resistance training exercises, such as weightlifting or bodyweight exercises, you can slow down muscle loss and preserve strength. This can enhance your ability to perform daily activities, maintain independence, and reduce the risk of falls and injuries.
3. Bone Health
Muscle mass and bone health are closely interconnected. Resistance training stimulates the bones to become stronger and denser. By building muscle, you also provide a supportive framework for your bones, reducing the risk of fractures and osteoporosis. Strong muscles help promote better balance and stability, further reducing the risk of falls and related complications(6).
4. Improved Insulin Sensitivity
Maintaining muscle mass can also enhance insulin sensitivity. Insulin is a hormone that regulates blood sugar levels. Poor insulin sensitivity or insulin resistance can lead to the development of type 2 diabetes. Regular resistance training and building muscle mass can improve glucose metabolism, allowing your body to use insulin more effectively and potentially reducing the risk of diabetes(7).
5. Vitality and Quality of Life
Having well-developed muscles can contribute to overall vitality and well-being. Strength and physical function are closely linked to maintaining an active and independent lifestyle as you age. Strong muscles allow you to easily perform daily tasks, participate in recreational activities, and maintain a higher quality of life.
6. Disease Prevention
Building and maintaining muscle mass can help reduce the risk of chronic diseases. Research suggests that higher muscle mass is associated with a lower risk of cardiovascular disease, metabolic syndrome, and certain types of cancer(8). Additionally, muscle mass supports a healthy immune system, which is essential for fighting off infections and diseases.
Final Thoughts
While the concept of longevity may seem complex, adopting healthier habits and making conscious lifestyle choices can significantly impact your ability to live a longer and more fulfilling life. By nourishing your body, engaging in regular physical activity, prioritizing mental well-being, staying socially connected, and avoiding harmful habits, you can make some meaningful changes to your long-term health. Remember, making positive changes and prioritizing your health is never too late. Start today and embrace a longer, healthier future.
Most importantly, muscle mass is important for physical appearance and plays a crucial role in promoting longevity and overall health. It enhances metabolic health, increases strength and function, improves bone health, enhances insulin sensitivity, contributes to vitality and quality of life, and reduces the risk of chronic diseases. Incorporating resistance training exercises into your fitness routine can help build and maintain muscle mass, benefiting your long-term health and well-being.
1. CDC. (2024, April 10). Guidelines and Recommended Strategies. Physical Activity. https://www.cdc.gov/physical-activity/php/guidelines-recommendations/index.html. Accessed 25 July 2024.
2. Ogden, C. L., Yanovski, S. Z., Carroll, M. D., & Flegal, K. M. (2007). The Epidemiology of Obesity. Gastroenterology, 132(6), 2087–2102. https://doi.org/10.1053/j.gastro.2007.03.052. Accessed 25 July 2024.
3. Rozanski, A., Blumenthal, J. A., & Kaplan, J. (1999). Impact of Psychological Factors on the Pathogenesis of Cardiovascular Disease and Implications for Therapy. Circulation, 99(16), 2192–2217. https://doi.org/10.1161/01.cir.99.16.2192. Accessed 25 July 2024.
4. Kessler, R. C., & Üstün, T. B. (2021). The World Mental Health (WMH) Survey Initiative version of the World Health Organization (WHO) Composite International Diagnostic Interview (CIDI). International Journal of Methods in Psychiatric Research, 13(2), 93–121. https://doi.org/10.1002/mpr.168. Accessed 25 July 2024.
5. Hennig, G. W., Georg Löffler, & Wieland, O. (1975). Active and inactive forms of pyruvatedehydrogenase in skeletal muscle as related to the metabolic and functional state of the muscle cell. FEBS Letters, 59(2), 142–145. https://doi.org/10.1016/0014-5793(75)80361-9. Accessed 25 July 2024.
6. National Institute on Aging. (2022, June 30). How can strength training build healthier bodies as we age? National Institute on Aging. https://www.nia.nih.gov/news/how-can-strength-training-build-healthier-bodies-we-age. Accessed 25 July 2024.
7. Merz, K. E., & Thurmond, D. C. (2020). Role of Skeletal Muscle in Insulin Resistance and Glucose Uptake. Comprehensive Physiology, 10(3), 785–809. https://doi.org/10.1002/cphy.c190029. Accessed 25 July 2024.
8. Thyfault, J. P., & Bergouignan, A. (2020). Exercise and metabolic health: beyond skeletal muscle. Diabetologia, 63(8), 1464–1474. https://doi.org/10.1007/s00125-020-05177-6. Accessed 25 July 2024.
