Our fitness trainer team knows that from our late 30’s on, health and fitness decline sets unless we keep exercising. And none of us want to get old fast. Particularly not our clients at elevate Health & Performance™.
Each fitness trainer builds programs that incorporate strengthening with conditioning.
They also focus on including exercises to help cheat death.
Let’s look at three clinically-proven indicators of longevity. And show you what we can do about improving your chances.
Grip Strength suggests that you’re fit. It also is a reliable predictor of longevity. Every 11-pound loss of grip strength increases the risk of dying.
In fact, in a 140,000-person study – across many countries – showed that each 11-pound decrease in grip strength = 16% risk of dying. 17% from heart disease. 9% from a stroke. (Here’s Harvard’s summary of the study).
That’s one reason we have clients doing Farmer and Rack Carries, Barbell Squats and the like.
Another is that these exercises – as Justin our lead DPT points out – increases your Functional Capacity Endurance. In layman terms, FCE measures your ability to perform normal functions and for how long. The better your FCE the longer you stay active.
And upper body exercises like Rack Carries strengthen the shoulder region. This supports the rotator cuff. Which lessens the likelihood of a tear. And that’s one of the most common, painful and debilitating injuries.
Suitcase carries (weight in one-hand) not only help your grip, they improver your core stability. You build strength on the side without the weight. And this reduces the likelihood of lower back pain.
Walking Speed has a direct correlation to your health. So, the treadmill has benefits way beyond warming up.
A study in France followed 4,000 people – aged from 55 to 85 for 12 years. Of the 900 who died many showed a dramatic decrease in their “Fast Walking Speed.” Adjusted for age and sex slow walkers were 20% more likely to die than those whose change was “normal.”
Many experts now call your Fast Walking Speed the “sixth vital sign”.
Chris Byiers, a key elevate Fitness Trainer, points out: Walking faster also increases your agility. To move faster you have to lift your legs higher. It seems odd, but it does take practice to get faster and more agile.
When you’re more agile, you’re less likely to fall. And as our fitness team points out: while it’s getting easier to recover from hip fractures. They’re still a precursor to serious health problems when you’re 45+.
Strength Training does more than just make you look better. It builds Lean Muscle Mass. And more Muscle Mass (muscle weight/height) predicts that you’ll live longer.
UCLA studied data collected from 3,600 men 55+ and women 65+ over 8 years. This included a measurement for their muscle mass. The researchers then looked at those who died after 2004. Adjusting for all variables, people 25% highest were 19% more likely to have survived than those in the lowest 25%. (Here’s the summary of the UCLA Study).
And strength training does just what it says. It makes you stronger. This has benefits at every age.
As we noted about upper body strength helps keep your shoulders working effectively. That helps avoid injury.
Better lower body strength improves our foundation. It keeps us moving faster and steadier.
And core strength improves everything. Your core isn’t just your abs. It’s everything in your mid body from the gluts and obliques to your diaphragm and lower back. Working together they’re what keeps us together.
Because when your core’s not strong, your extremities can’t get strong. Then you suffer.
Staying healthier longer is a process. Our clients and fitness team know that the sooner you start the better. But it’s never too late to get healthier and keep cheating death.
Questions? Concerns? We’re here, just contact us.