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.

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!”

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