{"id":8527,"date":"2023-11-01T20:11:07","date_gmt":"2023-11-01T13:11:07","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=8527"},"modified":"2023-11-01T20:11:07","modified_gmt":"2023-11-01T13:11:07","slug":"why-its-key-to-healthy-aging","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=8527","title":{"rendered":"Why It&#8217;s Key To Healthy Aging"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">O<\/span>ver the last decade, researchers have established that <a href=\"https:\/\/www.wellandgood.com\/healthy-lifestyle-habits-blue-zones\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/healthy-lifestyle-habits-blue-zones\/\">lifestyle choices are directly linked to increased longevity<\/a>, or the chances of living a longer and healthier life. Some examples: surrounding yourself with a <a href=\"https:\/\/www.wellandgood.com\/social-connection-longevity\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/social-connection-longevity\/\">strong community<\/a>, eating plenty of veggies, getting <a href=\"https:\/\/www.wellandgood.com\/napping-for-longevity\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/napping-for-longevity\/\">quality sleep<\/a>, and, yes, regularly exercising. Zeroing in on that last one, it&#8217;s clear there are certain ways to make the most of your workout regimen for the biggest longevity benefits.<\/div>\n<p>To be sure, getting <em>any<\/em> type of movement is good for your health. Per the Harvard School of Public Health, adults 18 and over should get <a href=\"https:\/\/www.hsph.harvard.edu\/news\/hsph-in-the-news\/longevity-exercise-150-minutes\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.hsph.harvard.edu\/news\/hsph-in-the-news\/longevity-exercise-150-minutes\/\">150 weekly minutes of moderate-intensity exercise in order to increase their longevity<\/a>. \u201cIt doesn&#8217;t doesn&#8217;t matter how you get there,\u201d says longevity expert <a href=\"https:\/\/www.linkedin.com\/in\/ryan-m-greene-do-ms\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.linkedin.com\/in\/ryan-m-greene-do-ms\/\">Ryan M. Greene, DO<\/a>, co-founder of <a href=\"https:\/\/monarchclubs.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/monarchclubs.com\/\">Monarch Athletic Club<\/a>. \u201cThere are some studies that say <a href=\"https:\/\/www.wellandgood.com\/one-minute-exercise-benefits\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/one-minute-exercise-benefits\/\">\u2018microbursts\u2019 or \u2018microdoses\u2019 of exercise<\/a> have the same cumulative effect as traditional 60- to 90-minute workout sessions.\u201d<\/p>\n<div class=\"\">\n<hr\/>\n<div class=\"experts-in-article noskim py-[24px] px-[40px]\">\n<p>Experts In This Article<\/p>\n<ul class=\"!ml-[18px]\">\n<li> <a href=\"https:\/\/www.drhalland.com\/meet-dr-halland\" rel=\"noopener nofollow\" target=\"_blank\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.drhalland.com\/meet-dr-halland\">Halland Chen, MD<\/a>, longevity expert and functional medicine physician <\/li>\n<li> <a href=\"https:\/\/www.linkedin.com\/in\/ryan-m-greene-do-ms\/\" rel=\"noopener nofollow\" target=\"_blank\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.linkedin.com\/in\/ryan-m-greene-do-ms\/\">Ryan M. Greene, DO<\/a>, osteopathic physician specializing in sports medicine, nutrition and human performance <\/li>\n<\/ul><\/div>\n<hr\/><\/div>\n<p>However, if your main goal is longevity, the most important thing to focus on during workouts is building and maintaining a healthy amount of muscle on your body. \u201cMuscles enhance metabolic health, regulate blood sugar and cholesterol, and provide the reserves of amino acids for recovery in case of illness or injury,\u201d says longevity expert <a href=\"https:\/\/www.drhalland.com\/meet-dr-halland\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.drhalland.com\/meet-dr-halland\">Halland Chen, MD<\/a>. Focusing on your body\u2019s muscle mass &#8220;also reduces the risk of chronic diseases, such as obesity, diabetes, Alzheimer&#8217;s, and cardiovascular disease.\u201d<\/p>\n<p>So what does that look like in action? The two longevity experts shared the tweaks they&#8217;d suggest that folks make to their workouts specifically to boost their longevity.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/muscle-mass-longevity\/\" current-title=\"Longevity Doctors Suggest Making These 3 Tweaks to Your Fitness Routine To Stay Healthier for Longer\" current-image=\"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2023\/10\/GettyImages-muscle-mass-longevity-425x285_418x278_true_70.webp\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-05-01\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/muscle-mass-longevity\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/muscle-mass-longevity\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/muscle-mass-longevity\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<h2>Experts share three ways to tweak your workouts for longevity<\/h2>\n<h3>1. Spend two workouts a week focused on resistance training<\/h3>\n<p>Experts sometimes seem to harp on strength training, but it\u2019s for a reason. \u201cStudies are starting to show, pretty unequivocally, that <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10527381\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10527381\/\">loss of muscle mass over time<\/a> is one of the most significant impactors on not only longevity, but quality of life,\u201d says Dr. Greene. \u201cIf you are not doing things to contribute to the maintenance of muscle mass, <a href=\"https:\/\/www.wellandgood.com\/resistance-exercises-bone-health\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/resistance-exercises-bone-health\/\">bone density<\/a> becomes a problem,\u201d he adds.<\/p>\n<p>Dr. Chen points out that muscle mass is naturally compromised as we get older, since our muscles tend to deteriorate if we don\u2019t provide proper maintenance. \u201cI would say resistance training is more important than running, swimming, or brisk walking,\u201d he says. \u201cIt\u2019s resistance training that helps maintain the muscle mass, which increases bone density [and reduces the risk of injury].\u201d<\/p>\n<p>Importantly, strength training can also naturally build your <a href=\"https:\/\/www.wellandgood.com\/improving-balance\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/improving-balance\/\">balance<\/a> and <a href=\"https:\/\/www.wellandgood.com\/how-to-train-mobility\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-to-train-mobility\/\">mobility<\/a>\u2014two things that can help decrease the risk of falling. \u201cBy building muscle strength and learning how to do movements in the appropriate manner\u2014like squatting, hinging, pushing, pulling\u2014you should, by definition, be improving your balance,\u201d Dr. Green says. And Dr. Chen points out that you want to start working on balance training and mobility when you&#8217;re young, since we become less flexible as we age, making it harder to access a full range of motion.<\/p>\n<p>Although getting your heart rate up with some <a href=\"https:\/\/www.wellandgood.com\/heart-healthy-workout-program\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/heart-healthy-workout-program\/\">cardio is definitely good for you, too<\/a>, you should balance out aerobic sessions with two workouts specifically focused on building muscle twice a week, even if that means trading out a couple of weekly runs or walks.<\/p>\n<h3>2. Dedicate part of your workout to your smaller muscles<\/h3>\n<p>When we hit the gym, we usually focus on the major muscle groups: the back, chest, quads, glutes, core, and hamstrings. But, says Dr. Chen, our smaller muscle groups in our arms, lower legs, and shoulders also deserve attention.<\/p>\n<p>\u201cThese muscles don\u2019t do the major lifting or pushing, but maintaining [them] is good for stability and balance,\u201d says Dr. Chen. \u201cWorking them out is great so that your body is proportionally developed, which prevents physiological misalignment and pain.\u201d<\/p>\n<p>Don\u2019t forget moves like <a href=\"https:\/\/www.wellandgood.com\/calf-raises\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/calf-raises\/\">calf raises<\/a> or <a href=\"https:\/\/www.wellandgood.com\/exercises-for-rounded-shoulders\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/exercises-for-rounded-shoulders\/\">rotator cuff exercises<\/a>. They might not be as sexy as deadlifts or bench presses, but they\u2019ll keep your full body strong and stabilized.<\/p>\n<h3>3. Swap isolated movements for compound ones<\/h3>\n<p>When you\u2019re doing a leg press, you\u2019re performing an isolated movement. This means you\u2019re working only on one group of muscles at a time\u2014thus <em>isolating<\/em> that group.<\/p>\n<p>On the other hand, if you were to get on the seated row, you\u2019re performing a <a href=\"https:\/\/www.wellandgood.com\/compound-bodyweight-exercises\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/compound-bodyweight-exercises\/\">compound movement <\/a>(i.e., you\u2019re working on several muscle groups simultaneously).<\/p>\n<p>\u201cThe highest yield exercises are compound movements. These are the movements that tend to engage larger muscle groups,\u201d says Dr. Greene. Examples of compound movements include squats into overhead presses, <a href=\"https:\/\/www.wellandgood.com\/bear-crawl-exercise\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/bear-crawl-exercise\/\">bear crawls<\/a>, and burpees. For instance, \u201cYou get a bicep workout by doing a <a href=\"https:\/\/www.wellandgood.com\/how-to-do-a-kettlebell-swing\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-to-do-a-kettlebell-swing\/\">kettlebell swing<\/a>, but you&#8217;re also targeting your core, hips, and glutes.\u201d<\/p>\n<p>For the record, it&#8217;s not that you can&#8217;t get a good workout by doing isolated moves. \u201cIt just tends to be more efficient to do those compound movements,\u201d Dr. Greene adds. You only have so much time to work out; why not make the most of it?<\/p>\n<p><em>Ready to get started? Try this strength routine to build those muscles:<\/em><\/p>\n<div class=\"iframe-container\">\n<p><iframe loading=\"lazy\" title=\"20 Minute Strength Conditioning Workout | Trainer of the Month Club | Well+Good\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/2AXHNWKYSXA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<\/div>\n<div class=\"block-thin post-citations mt-[40px] mb-[30px]\" data-module-init=\"main-2020\/post-citations\" data-module-immediate=\"true\">\n<hr class=\"!border-seafoam-dark mb-[24px]\"\/>\n<div class=\"post-citations-content flex flex-col gap-[24px]\">\n<p>Well+Good articles reference scientific, reliable, recent, robust studies to back up the information we share. You can trust us along your wellness journey.<\/p>\n<div>\n<ol class=\"!ml-[18px] !mt-0\">\n<li>\n              Colloca, Giuseppe Ferdinando et al. \u201cSarcopenia Diagnosis and Management in Hematological Malignancies and Differences with Cachexia and Frailty.\u201d\u00a0<i>Cancers<\/i>\u00a0vol. 15,18 4600. 16 Sep. 2023, doi:10.3390\/cancers15184600            <\/li>\n<\/ol><\/div>\n<\/p><\/div>\n<hr class=\"!border-seafoam-dark mt-[24px]\"\/>\n  <\/div>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>Over the last decade, researchers have established that lifestyle choices are directly linked to increased longevity, or the chances of living a longer and healthier life. Some examples: surrounding yourself with a strong community, eating plenty of veggies, getting quality sleep, and, yes, regularly exercising. Zeroing in on that last one, it&#8217;s clear there are &hellip;<\/p>\n","protected":false},"author":3,"featured_media":8528,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-8527","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/8527","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=8527"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/8527\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/8528"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8527"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8527"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8527"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}