Fitness
Exercise: The Most Powerful Longevity Drug
![Exercise: The Most Powerful Longevity Drug Exercise: The Most Powerful Longevity Drug](https://ogden_images.s3.amazonaws.com/washington.ogdennews.com/images/sites/3/2023/11/20163141/or_default-1.jpg)
Want to live longer? Get moving!
“I think most often people think of exercise as a tool to lose weight and get in shape, and it certainly is, but I’d argue that more importantly it can help you live BETTER, LONGER!” says Dr. Cliff Wonsettler, one of the Physical Therapists at Wonsettler Physical Therapy and Specialized Health.”Most people would love to increase their lifespan, but only if they can maintain a good quality of life-and that’s what we call healthspan. Exercise not only helps increase lifespan, but more importantly, it dramatically improves healthspan.”
According to the CDC, only 23% of Americans getsufficient exercise. 77% of the U.S. population does not exercise. And going from no exercise to just 90 minutes per week can reduce your risk of dying from all causes by 14%, as found in a study published by the Lancet. The beauty is, it doesn’t have to be complicated. “When we’re working with clients, they often feel overwhelmed because they don’t know where to start. A common question is whether they should focus on cardio or strength training. The data is clear-it really needs to be both. But the key is to start and stick with something, rather than getting trapped in analysis paralysis, or worse, thinking ‘I’ll start next month or next year.’ The challenge with exercise is that it requires a long-term commitment with no shortcuts. We all want quick fixes and instant gratification, but that’s not how living longer and living well works. It requires consistent good choices that won’t always feel rewarding in the moment.” Improving your cardiorespiratory fitness is one of the most important things you can do for your health. Cardiorespiratory fitness refers to the ability of your heart and lungs to efficiently deliver oxygen to your muscles during physical activity, allowing your body to sustain exercise over time and avoid fatigue. This level of fitness, often measured by VO2 max, is a powerful predictor of overall health and longevity. In fact, according to Peter Attia, MD, poor cardiorespiratory fitness carries a greater relative risk of death than smoking. “VO2 max may be the single biggest predictor of longevity we have,” says Wonsettler. “The data is so strong on this. Someone who’s in the bottom quartile of VO2 max is 4 times more likely to die than someone in the top quartile, according to a study published by JAMA. The evidence clearly shows that improving your cardiorespiratory fitness can significantly enhance your quality of life and reduce the risk of chronic diseases.
![article image](https://ogden_images.s3.amazonaws.com/washington.ogdennews.com/images/sites/3/2024/08/16101934/august-native-2024-1-274x274.png)
Conversely, strength is also a huge predictor for how long someone will live, and how well. According to the American Journal of Medicine, there was a large study done looking at 1400 people with an average age of 74. They found that within 12 years, 50% of those in the bottom quartile for lean muscle mass were dead compared to just 20% in the top quartile. “This isn’t meant to be a scare tactic. It’s a call to action. It’s never too early to start, and it’s never too late,” says Wonsettler. Reaching out to a professional trainer or a physical therapist can help you build your confidence and ensure you’re incorporating the correct exercises to meet your goals.
“That’s where we come in. We can really help a person identify workouts that will be most powerful,” Wonsettler said.
“Challenging yourself now will help you live the life you want to lead as your golden years progress,” Wonsettler said.
“As we age, it’s natural for our strength and fitness levels to change. But by focusing on a variety of exercises now, you can set yourself up to stay active and independent well into your later years. Imagine being able to walk up and down the stairs with ease when you’re 80 or 90 – it’s absolutely possible with the right approach!”
Sponsored content brought to you by Wonsettler Physical Therapy.
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Fitness
This is why working out together matters: Linda McVey
![This is why working out together matters: Linda McVey This is why working out together matters: Linda McVey](https://www.cleveland.com/resizer/v2/VBW7QNO6U5AVDA2WML4WB4HXMI.jpg?auth=a1f038ed5780e9e22866f0b97379c392c3841bbe946003a8c481a26ee90195be&width=1280&quality=90)
Guest columnist Linda McVey is executive director of health initiatives for the YMCA of Greater Cleveland.
As someone deeply committed to enhancing the well-being of our community, I’ve come to understand the profound impact of social connections on personal wellness.
In our pursuit of healthier lifestyles, the choice between exercising alone or with others can significantly influence not just our physical fitness, but our overall well-being.
At the YMCA of Greater Cleveland, where we offer a variety of group exercise classes across our 11 branches, we see firsthand how shared fitness activities can transform lives.
These classes are more than just opportunities to break a sweat; they are vibrant communities where individuals of all ages and backgrounds come together with a shared goal of improving their health.
What makes working out in a group setting so powerful? It goes beyond the physical benefits, though those are certainly substantial.
Group exercise classes provide a supportive environment where participants motivate each other to push their limits, celebrate successes and navigate challenges together. Whether it’s the energy of a high-intensity cardio class or the mindfulness of yoga, the camaraderie fosters a sense of belonging that is essential for sustained motivation.
Research underscores the psychological benefits of exercising with others. Studies have shown that group workouts can enhance mood, reduce stress levels and increase overall satisfaction with one’s fitness routine.
The social interaction inherent in group settings not only makes workouts more enjoyable, but also creates accountability, making it less likely for individuals to skip sessions or lose interest over time.
Group exercise also serves as a powerful antidote to social isolation by fostering connections among participants. Engaging in physical activities together creates a sense of belonging, encourages camaraderie and builds supportive relationships.
As individuals share their fitness journeys, they form bonds that extend beyond the gym, reducing feelings of loneliness and enhancing emotional well-being.
The collective experience of working toward common goals reinforces community ties and nurtures a vibrant, supportive environment.
Moreover, group exercise promotes diversity in fitness experiences. In a class setting, participants can explore different workout styles under the guidance of skilled instructors, discovering new activities they may not have considered on their own.
This variety not only keeps workouts interesting, but also ensures a well-rounded approach to fitness that addresses different aspects of physical health.
For many, especially those new to fitness or recovering from health challenges, the supportive atmosphere of group classes can be particularly transformative.
It’s not uncommon to hear stories of individuals who found strength and resilience within these communities, overcoming personal obstacles with the encouragement of their fellow classmates.
Many participants report feeling empowered and inspired by the collective energy of the group, which often drives them to achieve goals they once deemed unattainable.
While solo workouts certainly have their place, particularly for those who cherish moments of introspection or prefer the flexibility of individual routines, the social dimension of group exercise cannot be overstated.
It fosters a sense of community that extends beyond the gym walls, creating lasting friendships and networks of support that enhance overall quality of life.
As we pursue our personal wellness goals, whether at the YMCA or elsewhere, let us remember the profound impact of connection. By choosing to work out together, we not only invest in our physical health, but also nurture the social bonds that enrich our lives.
So, whether it’s joining a group fitness class, forming a workout group with friends or participating in community fitness events, let’s embrace the power of togetherness in our pursuit of a healthy vibrant future.
Readers are invited to submit Opinion page essays on topics of regional or general interest. Send your 500-word essay for consideration to Ann Norman at anorman@cleveland.com. Essays must include a brief bio and headshot of the writer. Essays rebutting today’s topics are also welcome.
Fitness
Post-workout habits to include in your exercise routine
![Post-workout habits to include in your exercise routine Post-workout habits to include in your exercise routine](https://kslnewsradio.com/wp-content/uploads/2024/08/LGM-post-workout-habits-1024x576.png)
SALT LAKE CITY – A lot of people tend to forget that maintaining good post-workout habits is just as important as the actual workout itself. It might feel easier to just call it a day after finishing an intense workout, but what you do after that will really help make a difference.
In the latest Let’s Get Moving with Maria podcast episode, Maria Shilaos spoke with Personal Trainer and Health Coach Michele Riechman to learn some healthy post-workout habits we shouldn’t skip out on.
Riechman says that when we are working out, it’s important to do it holistically. It’s common to see people skip out on stretching unless they’re doing something that requires flexibility, such as gymnastics or ballet. However, that should not become a habit.
“We want to make sure that when we are exercising, at the end we’re taking that time to stretch. When our muscles are pliable, it also helps our muscles to recover better,” she said.
Hydration is another thing to keep in mind. In general, we should drink at least half of our body weight in ounces. If we sweat, we will need more than that.
“The real way to tell is to look at the color of your urine. You want your urine to be a pale yellow… We want to make sure that we’re drinking enough where our urine stays a pale yellow color the rest of the day,” Riechman said.
Riechman also says we should eat enough protein. If we didn’t eat enough right before the workout, then a post-workout protein drink will help those muscles recover better.
Related:
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Fitness
13 free workouts you can do at home in just 15 minutes
![13 free workouts you can do at home in just 15 minutes 13 free workouts you can do at home in just 15 minutes](https://media-cldnry.s-nbcnews.com/image/upload/t_social_share_1200x630_center,f_auto,q_auto:best/rockcms/2022-10/workout-apps-te-221013-13585d.jpg)
Welcome to Start TODAY. Sign up for our Start TODAY newsletter to receive daily inspiration sent to your inbox — and join us on Instagram!
There are busy days when making it to the gym is just not in the cards with everything else on your to-do list. But just because your schedule is jam-packed doesn’t mean you can’t squeeze in a quick, effective workout from the comfort of your own home.
How quick are we talking? Just 15 minutes of exercise per day can have a positive impact on your health — from better cognitive function to improved metabolic and cardiovascular health to a longer lifespan.
Since consistency is key when it comes to reaping the benefits of exercise, shorter workouts are a great tool to have in your arsenal. They are easier to commit to than those hour-long sessions that require you to leave home and head to the gym. And whether you’re in the mood for strength training or dance cardio, we’ve rounded up 13 free workouts you can do in just 15 minutes, with little to no equipment needed.
1. 15-Minute Aerobic Workout for Beginners
If it’s been a minute since you’ve worked out, this 15-minute aerobic workout will remind you how much fun it can be. Burn calories and get your heart rate up with easy-to-follow moves that even the most novice of fitness levels can master.
2. Diverse Personal Training Cardio and Strength Circuit
Build core and shoulder strength with this 15-minute cardio-based workout that only requires a set of hand weights (or even water bottles).
3. MadFit’s No Equipment 15 Minute Full Body Workout
No space or equipment? No problem. This full-body workout can be done with minimal space and will leave you feeling sweaty and satisfied.
4. 13-Minute Cycle and Strength Workout
Dust off that spin bike and get ready to work your upper and lower body with this quick 13-minute workout from Barry’s.
5. PuzzleFit 15-Minute Quick Tabata HIIT Aerobic Step Workout
Use your stairs, a step stool or any elevated surface as a step to take on this tough Tabata workout. You’ll do 20-second intervals of cardio and short, 10-second periods of rest to really elevate your heartrate.
6. Boho Beautiful Yoga 15-Minute Morning Yoga Workout
If you have a few extra minutes in the morning, kick it off with this full-body yoga workout that tones and strengthens every part of the body.
7. MrandMrsMuscle 15-Minute Abs and Core Circuit
Whip those core muscles into shape with this 15-minute ab burning workout. This routine features floor and standing movements to activate all your major core muscle groups.
8. GymRa 15-Minute Buttocks Workout
Get that booty burn in with this 15-minute glute workout that requires no equipment. All the moves are slow and controlled, which makes the workout extremely effective and also ideal for beginners.
9. 15-Minute Yoga Workout to Unwind
Having a stressful day? This 15-minute at-home yoga workout is just what you need to strengthen, lengthen and unwind your body.
10. Blogilates 15-Minute Arm Burnout
This 15-minute upper-body workout doesn’t require any weights — but your arms will be shaking by the end of it.
11. Juice & Toya 15-Minute Full Body Dumbbell Workout
Have a set of dumbbells? Target every muscle group with this 15-minute strength and conditioning workout for a full-body burn.
12. STEEZY 15-Minute Hype Dance Workout
Who couldn’t use a 15-minute dance break? This choreographed cardio workout will make you feel like you’re at a fun party. Good vibes and a solid cardio workout for free? Sign us up!
13. FitnessBlender 15-Minute HIIT Workout
If you’re up for a challenge, this intense 15-minute cardio workout features Tabata-style HIIT intervals with lots of jumps interspersed throughout to keep you on your toes (literally).
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