Humans were designed to move. Historically, the ability to move was often the difference between life and death. Within our modern environment, movement, when performed properly, can bolster health. When chronically performed poorly (or flat-out neglected), movement can work against us. Currently, many common constructs within our personal and professional lives limit proper, restorative movement, including:
With these considerations above, HolSpan's practical recommendations for exercise include:
Many people within my conventional practice who are immersed in the common constructs listed above seem to enter into apathy toward exercising. I have witnessed this become a concern for many patients as they navigate their second and third decades of life. With age comes new responsibilities at home and professionally. Everyday commitments tend to limit the ample free time people experienced when they were younger and in perceived better health. Many young men that I counsel in my conventional practice struggle with this transition. The good news is that you do not have to exercise the same way you did when you were younger. In some cases, less physically demanding training and more rest or recovery work (Zone 2 training and mobility work listed below) is a better initial approach for those seeking to initiate changes. Often a wiser approach that is in balance with current life demands, along with balancing the other HolSpan pillars, will be more sustainable.
Introducing even a small amount of exercise into a sedentary lifestyle yields benefits. The Centers for Disease Control (CDC) and American Heart Association (AHA) recommend:
Practical considerations to increase exercise during the week also include incorporating everyday activities at a base level. Non-exercise activity thermogenesis (NEAT) is exercise obtained from everyday tasks such as walking, hiking, and yard work. Healthy habits to model include:
Remember to be NEAT (as reframing these “tasks” may lead to a boost in production while improving health)
Exercise that is perceived to be easier is typically less daunting psychologically along with being more physically accessible to many people. Zone 2 exercises are activities that allow you to continue to carry on a normal conversation while performing the task. Activities that typically meet this criteria include walking, biking, rucking, and very light jogging.
A more technical definition for Zone 2 exercise can be found here. Peter Attia, MD also has extensive content that describes the nuances of Zone 2 training.
Many conditions within my conventional practice (nocturia, lower urinary tract symptoms, erectile dysfunction, and male factor infertility) are aided by incorporating this type of exercise.
While general cardiovascular conditioning is important, strength is also vital. Resistance/strength training is important for preserving lean body mass (muscle and bone) as men and women age
Within my conventional practice, I counsel many aging men regarding testosterone deficiency syndrome. Many of these men know the importance of exercise but lack the motivation or desire to follow through with the standard advice of “move more, eat less.” Many of these men have difficulty just getting off the couch. An important idea emphasized to these men is that testosterone replacement therapy can often reignite the potential benefits of exercise. This therapy boosts motivation and drive to exercise, directly impacting strength, bone health, and muscle growth, ultimately enhancing overall exercise capacity. In my experience, concurrent exercise is mandatory to yield the full benefits of testosterone therapy.
An often overlooked predictor of longevity and healthspan is the impact of the frailty of aging. Frailty can be defined as:
“A geriatric syndrome characterized by weakness, weight loss, and low activity that is associated with adverse health outcomes.”
Metrics like grip strength, the ability to get off of the ground or out of a chair unassisted, and the speed at which we can walk across a room are often quite accurate in who lives and dies (and perhaps more importantly HOW we live and die). A major factor contributing to frailty is the combination of aging and the gradual decline in testosterone levels. This decline is often accompanied by reduced activity levels, leading to vicious cycles that can be harmful to maintaining a strong healthspan.
HolSpan encourages you to consider the importance of training the posterior aspect (back) of your body. Many influences in daily living bias us to use muscles on the front of our body. Sitting, along with looking forward at screens, leads to chronic overuse and shortening (tightening) of the muscles in the front of our body. Focusing more on strengthening the muscles at the front of our body, often seen as the "showy muscles" we see in the mirror, can worsen this imbalance. This can affect posture negatively and increase the risk of chronic injuries or aches and pains. Making a focused effort to strengthen muscles on the back of the body tends to improve posture and bring the body “back” toward balance.
When talking about “the core” most people will commonly envision the abdominal muscles on the front of the body (again, the front-facing bias is “staring” at us). The core of our body also includes:
My conventional practice routinely utilizes pelvic floor physical therapy, both guided and self-directed, to assist in managing conditions related to urinary and sexual health. HolSpan emphasizes balance within the core by acknowledging the complex interaction of these components. Instead of focusing solely on repetitive crunches that focus on the musculature on the front of the abdomen, attention is also given to static holds, rotational /functional movements, and breathing techniques to further challenge the core completely.
Practices centered around mobility and stretching are often overlooked in patients of all ages . These practices should be viewed as vital “recovery work.” Older age groups stand to benefit the most, but younger patients are encouraged to build this habit early.
Physical activity promotes the release of many naturally produced compounds within our body that lower stress while improving our mood and improving sleep. Mobility practices when paired with breathwork/mindfulness/spiritual practices tend to create a powerful synergy. Practices to consider include:
This overview article is intended to introduce the general yet unique way the HolSpan outreach views movement and exercise (and the relationship to aging and healthspan). Like nutrition, this pillar is open to customization and individualized approaches. HolSpan acknowledges the potential value of working 1-on-1 with a personal trainer (at least for some time). Other resources will be listed for those who are interested in web-based, do-it-yourself approaches. Future blogs will dive deeper into many of the concepts presented here. Resources are listed below for those seeking approaches that HolSpan finds alignment with. HolSpan strives to keep you moving using practical and efficient principles that complement all aspects of your life.
Resources:
Gold Medal Bodies - Body Weight Strengthening and Mobility: https://gmb.io/
Bodyweight Strengthening and Mobility: https://stickmobility.com/
Strength Training: https://athleanx.com/
Home stationary bike, treadmill, rowers: https://www.onepeloton.com/
Sources:
HolSpanMD counsels patients on a personal level to achieve their optimal metabolic health, focusing on precision wellness and preventative care. Reach out to us today to schedule an appointment or ask a question.
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