Tools for Healthy Aging

As many of you know, my research has focused primarily on older adults (60+) and active aging – meaning I study how to optimize the aging progress and change the trajectory of physiological processes through exercise intervention.

Here are a few proven tools to optimize aging:

1.     Move often and in a way that you enjoy.

2.     Combine strength/power training AND cardiovascular training.

3.     Incorporate functional movements and mobility training.

4.     Recover and refuel.

 Step 1: Move often and in a way that you enjoy

Movement is key. The more you move throughout the day, the less you sit, the better. The key here is to find movement-based activities that you enjoy. Maybe it’s a lunchtime walk, swimming, biking, playing tennis or walking your dog. Whatever it may be, incorporate small bouts of movement throughout your days – and as a bonus – ask a friend to join you (social connection is great for cognitive health!) and go outside (sunlight is great for the brain/circadian rhythm too!).

Step 2: Combine strength and power training with cardiovascular training

Walking is great – but it is not enough on its own. Strength training is necessary to stimulate the growth of both muscle and bone. Adequate muscular strength improves functional independence and fall risk. Further, resistance training prevents osteoporosis. Power training, performing movements fast and forcefully, helps reduce the exponential drop in fast twitch fibers with age –preventing the slowing of movements (walking, getting out of a chair, etc.) and has tremendous metabolic, cognitive, and cardiovascular benefits when performed in a high-intensity interval-based program. Finally, cardiovascular training is essential for heart health, blood flow, cognitive function, and so much more.

The combination is key! Power, strength, and cardiovascular training.

Step 3: Incorporate functional movements and mobility training

The days of deadlifting and squatting more than your body can safely handle are well…. over. That’s not to say you can’t do those movements, the focus just must be on proper biomechanics (movement patterns) that allow your body to handle the load you are lifting. What you do when you are 20, will have an impact on how you feel when you are 60. With that, functional training – incorporating torso training, overhead stability, balance training, and mobility exercises will have a profound impact on how you feel and function well into old age.

Step 4: Recover and refuel

Take the time to recover and refuel your body. While the infrared sauna and cold plunge are getting a lot of attention now (and they should!), other recovery tools include yoga, meditation, mobility work, massage, nutrition, and sleep. If you have access to the sauna and cold plunge, they are great for inflammation, muscle recovery, toxin release, relaxation, and mood. I aim for 3-4 recovery sessions per week – 20 minutes in the sauna and 3-4 minutes in the cold plunge. The other tools (yoga, meditation, nutrition, sleep) can be incorporated daily. Allowing your body the time it needs to recover impacts not only physical health, but also mental and cognitive health.

Here’s to successful aging! It’s never to early to start.

Dr. P