More recently, as a father, my “why” has grown to include supporting movement through lifestyle choices that maximize my chances for longevity. I have developed a passion for enhancing the genetic hand we are dealt with lifestyle choices – nutrition, movement, sleep hygiene, mental/emotional wellness, and social support. I feel that these lifestyle choices are the true foundation for living well (and moving well).
Plus, I want to stick around a long time for this little munchkin…
While these pillars of wellness are integral components of my child-rearing philosophy, it is never too late to start implementing them at any age to boost wellness. Let’s start with my mission: Confidence Through Movement.
How is Movement Essential for Longevity?
Back in 2014, the American Physical Therapy Association (APTA) published a position paper to clinicians and patients, alike, in order to bring awareness to outdated approaches to physical therapy1. One of the areas that piqued my interests was the following:
Don’t prescribe under-dosed strength training programs for older adults. Instead, match the frequency, intensity and duration of exercise to the individual’s abilities and goals1.
I am a firm believer that we age because we slow down (not, the other way around). In fact, a 2020 study published in the European Journal of Clinical Nutrition, supported this notion, with the following findings: Adults > 60 years old with sarcopenia** and slower gait speed possessed a greater mortality risk than their age-mates, with normal muscle mass and walking speed2.
**Sidebar – sarcopenia is defined as a progressive and generalized skeletal muscle disorder involving the accelerated loss of muscle mass and function that is associated with increased adverse outcomes including falls, functional decline, frailty, and mortality3.
The APTA supports these studies with the claims:
1. Improved strength in older adults is associated with improved health, quality of life and functional capacity, and with a reduced risk of falls1.
And…
2. A carefully developed and individualized strength training program may have significant health benefits for older adults1.
This advice is music to my Movement-Loving ears! Put simply – train the inner child within the older adult.
Unleash the munchkins within!
Finally, to tie a big bow on this Movement-Lover’s present, a 2018 Journal of the American Medical Association (JAMA) article found that: Cardiorespiratory fitness [endurance] is protective against all-cause mortality. This JAMA article found that the higher the aerobic fitness [endurance], the greater survival against all-cause mortality, and this finding was associated with benefit in older patients4.
Put simply: Strength + Speed + Endurance = Longevity
My Favorite Longevity Movement?
The Sled Push!
Anyone who has worked with me knows that I love the sled push!
Shoulder pain? Let’s push the sled!
Back pain? Let’s push the sled!
Performance training? Let’s push the sled!
**Disclosure – I have no financial ties to any sled company,
although I would gladly become a brand ambassador to any that would have me 😊.
And now…
Longevity equation? Let’s push the sled!
Why do I love the sled? Specifically for the population of adults > 60 years old? The sled push allows us to train the entire body in one movement. Efficiency! The sled push reinforces taking bigger steps and adopting a forward lean with gait - both of these skills are frequently lost in this population. The sled push lends itself to effective form without requiring much coaching, which means you can start training for performance on the first day. The sled push has very little eccentric loading (lengthening of muscle-tendon complexes under load), which means less soreness after you complete the movement. I could keep going, but I have been given a word count restriction for this post!
The Prescription: Hit each movement pillar of longevity 1-2 x weekly.
1. Sled push strength? Load that sled with some weight! Push 3 sets of 8-10 steps on each leg
2. Sled push speed? Sprint that sled as far as you can: 4 sets of 20 seconds. Rest 2 minutes between sets.
3. Sled push endurance? Push that sled as far as you can in 4 minutes. Rest 4 minutes. Repeat for 3 sets.
The Take Home:
We want our kids to run fast, run long, and be strong and healthy. We owe it to them embody these tenets and to be movement and wellness role models.
Want to Learn More? Check out my blog,
where I dive deep into all things strength, speed, and endurance. Want to Do
More? Come train with me!
References:
1. APTA – Choosing Wisely - Five Things Physical Therapists and Patients Should Question. 2014.
2. Bachettini NP, Bielemann RM, Barbosa-Silva TG, Baptista Menezes AM, Tomasi E, Gonzalez MC. Sarcopenia as a mortality predictor in community-dwelling older adults: a comparison of the diagnostic criteria of the European Working Group on Sarcopenia in Older People. European Journal of Clinical Nutrition volume 74, pages 573–580 (2020).
3. Cruz-Jentoft A, Sayer AA. Sarcopenia. The Lancet. Volume 393, Issue 10191. Pages 2636-2646. June 2019.
4. Mandsager K, Harb S, Cremer P. Association of Cardiorespiratory Fitness With Long-term Mortality Among Adults Undergoing Exercise Treadmill Testing. JAMA Network Open. 2018;1(6):e183605. doi:10.1001/jamanetworkopen.2018.3605
