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Chicago Health Coach Mike Ockrim is a Certified Strength and Conditioning Specialst (CSCS) with the National Strength and Conditioning Association (NSCA) and a Certified Personal Trainer with the American Council on Exercise (ACE) that will engage you in functional movement training programs, nutrition and cooking education, and sleep improvement plans to live a healthy and active lifestyle.

The 5 Physical Components to Longevity: Muscular Strength, Cardiovascular Conditioning, Balance, Flexibility, and Agility

“Peak performance aging demands that we regularly engage in challenging, creative, and social activities that demand dynamic, deliberate play and take place in novel outdoor environments.” -Steven Kotler

As we age, physical abilities such as strength, endurance, balance, flexibility, and agility begin to decline. This can lead to a variety of health problems, such as falls, decreased mobility, and chronic disease. However, regular exercise, including strength training, cardiovascular endurance, balance, flexibility, and agility training, can help counteract these effects and promote healthy aging and longevity.

Strength Training

Strength training, or resistance training, involves using weights or resistance bands to build muscle mass and increase strength. As we age, we naturally lose muscle mass, which can lead to frailty and other health problems. However, research shows that regular strength training can help prevent and even reverse this muscle loss, improving physical function and quality of life in older adults. The American College of Sports Medicine recommends that older adults perform strength training exercises two to three times per week, with a focus on major muscle groups such as the legs, chest, back, and arms.

Cardiovascular Endurance

Cardiovascular endurance, or aerobic exercise, is any type of exercise that increases heart rate and breathing, such as walking, running, cycling, or swimming. Regular cardiovascular exercise can improve heart health, lower blood pressure, reduce the risk of chronic disease, and improve overall fitness. The American Heart Association recommends that adults engage in at least 150 minutes of moderate-intensity aerobic exercise per week or 75 minutes of vigorous-intensity aerobic exercise per week.

Balance

As we age, our ability to maintain balance decreases, increasing the risk of falls and injuries. However, balance training exercises, such as standing on one leg, walking heel-to-toe, and practicing yoga or tai chi, can help improve balance and reduce the risk of falls. The Centers for Disease Control and Prevention recommends that older adults perform balance exercises three times per week.

Flexibility

Flexibility, or stretching, is important for maintaining mobility and reducing the risk of injury. Regular stretching can help improve range of motion, relieve muscle tension, and promote relaxation. The American College of Sports Medicine recommends that older adults perform stretching exercises two to three times per week, focusing on major muscle groups such as the hamstrings, hips, and shoulders.

Agility

Agility, or the ability to change direction quickly, is important for maintaining balance and reducing the risk of falls. Agility training exercises, such as lateral shuffles, cone drills, and agility ladder drills, can help improve coordination and reaction time. The American Council on Exercise recommends that older adults perform agility exercises two to three times per week.

Conclusion

Regular exercise, including strength training, cardiovascular endurance, balance, flexibility, and agility training, can help counteract the effects of aging and promote healthy aging and longevity. The recommended amount of exercise varies depending on the type of exercise and individual fitness level, but a combination of all five types of exercise is recommended for optimal health benefits. Always consult with a physician before beginning a new exercise program.

References

  1. American College of Sports Medicine. (2018). ACSM's guidelines for exercise testing and prescription. Wolters Kluwer.

  2. American Heart Association. (2021). Recommendations for physical activity in adults and kids. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults

  3. Centers for Disease Control and Prevention. (2020). How to prevent falls. https://www.cdc.gov/homeandrecreationalsafety/falls/preventfalls.html

  4. American College of Sports Medicine. (2018). ACSM's resource manual for guidelines for exercise testing and prescription. Wolters Kluwer.

  5. American Council on Exercise. (2021). Agility training for older adults. https://www.acefitness.org/education-and-resources/l

  6. American Council on Exercise. (2021). Balance training for older adults. https://www.acefitness.org/education-and-resources/lifestyle/blog/5611/balance-training-for-older-adults/

  7. American College of Sports Medicine. (2021). Exercise and physical activity for older adults. https://www.acsm.org/read-research/resource-library/resource_detail?id=b446ef41-4a4d-4d20-99fc-aad01fc4d603

  8. U.S. Department of Health and Human Services. (2018). Physical activity guidelines for Americans, 2nd edition. https://health.gov/our-work/physical-activity/current-guidelines