The Secret to Longevity

When you walk into the average gym, what do you see people doing more than anything? If you guessed cardio, you are correct!

Cardiovascular exercise has become the staple in the average exerciser’s life. There are people who spend hours on the treadmill or elliptical day in and day out.

These are usually the people that you could set your clock to. They show up each day at the same time, do there cardio, then leave at the same time.

There is this notion floating around, that in order to be healthy you have to perform some type of long duration cardiovascular exercise. I do not believe this is true. Now, don’t get me wrong, I do believe it is beneficial.

Regular cardiovascular exercise can contribute to reduction of certain risk factors for cardiovascular disease, diabetes, and many other diseases that constantly plague our nation. All of these things could help increase one’s lifespan.

However, more research coming out recently is showing one sign that seems to be a great predictor of longevity of life over previous held predictors. And it may not be what you think.

That predictor is the total amount of muscle mass one possesses (1). In this study from UCLA, the researchers looked at men 55 and over and women 65 and over. They found that those who had more muscle mass also had a lower risk of death.

This is not the only study that observed a correlation between one’s muscle mass and lifespan though. Other studies have shown that strength is also associated with mortality (2,3).

In these studies, the researchers found the those who had the greatest grip strength had the lowest risk of death. The cool thing is, the more muscle mass you have the stronger you will be.

So how does muscle mass correlate with aging? Well many diseases, like cancer, are linked with sarcopenia (loss of muscle mass). Not only that but, recovery from illness seems to associated with the amount of lean mass you have (4).

These studies suggest that building and maintaining muscle and strength is a big key in the battle of longevity. In order to do that, you need to be strength training (and eating well of course).

That is why cardio isn’t always the answer to better health. Like I said above, it can definitely be useful. I’m not saying don’t do it.

What I’m saying is instead of doing only cardio 3-4 times per week, drop it to 1 day per week and lift weights the other 2-3 times. You’ll get the benefits of both.

Photo Credit: http://fitbyjess.com/women-weights-and-the-bulking-myth/

Another great thing about increasing your muscle mass is that it will improve your body composition as well. As you add muscle, you will become more efficient at burning calories. This will lead to less body fat and more muscle definition overall.

Resistance training can be intimidating if you have never done it before. If you feel this way and have no idea where to start, find someone qualified in your area to coach you. It could be one of the best life decisions you make.

If you are looking for a personal trainer in Savannah, contact me to set up a consultation.

And if you found any of this information helpful, or know of someone it could help please share with others!

References:

1. Srikanthan P., Karlamangla A.S., Muscle mass index as a predictor of longevity in older adults. Am J Med. 2014 Jun; 127(6):547-53.
2. Rantanen T, et al. Muscle strength and body mass index as long-term predictors of mortality in initially healthy men. J Gerontol A Biol Sci Med Sci. 200 Mar; 55(3):M168-73.
3. Rantanen T, et al. Handgrip strength and cause-specific and total mortality in older disabled women: exploring the mechanism. J Am Geriatr Soc. 2003 May: 51(5):636-41.
4. Wolfe, R.R, The underappreciated role of muscle in health and disease. Am J Clin Nutri. 2006 September: 84(3):475-482.