We all know:
– Exercise is good for you
– Sitting for long periods can be harmful
– Some people compare sitting to smoking in terms of health risks
Did you know that exercising regularly can add years to your life? It’s a fact that moving your body every day brings many benefits. (Source)
As we age, some types of physical activities can be challenging to sustain over the long haul. For example, running can put too much pressure on your knees and lead to injury. (Source)
Physical trainers witness the impact of exercise on the body, both positive and negative.
In the opinion of physical therapists, there is one type of exercise that can benefit the body so much that it is recommended to be done every day.
The Number One Exercise Linked to Longevity
If you want to focus on an exercise that has been repeatedly linked to longevity by science, physical therapist and author Dr. Lex Gonzales, PT, DPT, says that walking surpasses all other physical activities in terms of its benefits.
Dr. Gonzales identifies four key reasons why walking is the best exercise for healthy aging. According to Dr. Gonzales, walking has numerous benefits. Firstly, it promotes heart health and improves circulation. Secondly, it supports joint health by keeping the joints mobile without exerting excessive stress on them. Thirdly, it enhances balance and coordination, which aids in reducing the risk of falls. Lastly, Dr. Gonzales mentions that walking is highly accessible as it does not require any special equipment, and it is free of cost.
According to Dr. Gonzales, walking is crucial for older adults and is even considered the sixth vital sign after blood pressure, heart rate, respiratory rate, temperature, and oxygen saturation.
Walking is the most prevalent form of exercise in Blue Zones, areas of the world where people live to be 100 years old while maintaining good health. In these regions, people don’t engage in rigorous workouts but walk throughout the day. People in Blue Zones walk to run their errands, such as going to work or the grocery store, and many also join community walking groups. (Source)
Other Types of Exercise That Can Help You Live Longer in Good Health
It’s true that walking every day can help you live longer. However, Dr. Karen C. Westervelt, Ph.D., PT, ATC, NBC-HWC, a physical therapist and the educational program director for the Integrative Health program at The University of Vermont, advises that regular walking is not enough to lead a healthy life. According to her, there are four types of exercise that you should perform every week to maintain a healthy lifestyle. These types of exercise include strength training, cardiovascular training, flexibility training, and neuromuscular or balance/agility training.
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Dr. Westervelt refers to the American College of Sports Medicine’s physical activity guidelines, which suggest engaging in moderate-intensity aerobic activity for at least 150 minutes a week and two days of strength training per week. Dr. Westervelt emphasizes the importance of strength training, particularly as you age. She points out that a natural part of aging is the loss of muscle mass, known as sarcopenia. This loss of muscle mass is more pronounced when you are sedentary, but regular strength training can help to prevent it.
According to the American College of Sports Medicine, including flexibility and balance/agility training in our workout routines is essential. Dr. Westervelt emphasizes the need to stretch each major muscle at least twice a week. Furthermore, many people tend to overlook or underestimate the significance of balance training. Just like we train our muscles to get stronger, we must also practice static and dynamic balance to maintain good balance. This is especially crucial as we grow older to prevent falls.
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Dr. Gonzales says that yoga and tai chi are two forms of exercise that improve flexibility and balance without putting strain on the body.
Dr. Gonzales advises caution when performing certain types of exercise that strain the body more than others. These include high-impact activities like long-distance running, heavy weight-lifting, and exercises involving rapid, high-intensity movements or extensive twisting of the spine, which can increase the risk of injury. According to physical therapists, these exercises are still beneficial for your body, but you must be careful while performing them. If you experience any discomfort or pain, switching to a more gentle form of exercise is advisable.
Dr. Westervelt recommends that regardless of your exercise preference, your body will benefit each time you engage in physical activity. The key is exercising regularly. And that can be just as simple as lacing up your sneakers and going for a walk in nature!
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About Author: Renu Bakshi, AKA Fitness Buffhq, is an ISSA Certified Elite Trainer. He
passed the Personal Fitness Trainer Course, Nutrition Health Coach course & Specialist Exercise Therapy course from ISSA, USA, obtaining + 97% marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says, “Age is just a number!”
IMPORTANT LEGAL INFO This article is general and for information only because it doesn’t consider your health requirements or existing medical conditions. That means it’s not personalized health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should determine if the information is appropriate for your situation and get professional medical advice.
