Is this the best exercise plan for LONGEVITY?

Welcome to this week’s newsletter!

Is there really such thing as the perfect training program?

Usually that is an emphatic NO from me as everyone has different bodies, training backgrounds, injury histories, fitness levels and so on.

Training programs must ALWAYS be tailored to the unique individual.

However, there are some strong exercise principles to abide by if you wish to use exercise to live a long and healthy life, with a good all round health span.

To add context this means we need to consider all the following:

• Injury prevention

• Mobility

• Brain health

• Muscle maintenance

• Body composition

Let’s take a look at the different types of exercise that we need to include to achieve the above...

Followed by WHY they all help!

Which types of exercise do we need?

Here's a framework for what to include in a weekly training schedule.

Remember that all of these forms of training and exercise can be adapted to suit anyone at any age…

• Resistance Training (1-3 sessions per week) Try to include exercises for all major muscle groups. For longevity place a bit more focus on the posterior chain (back, glutes, hamstrings), “core” and hip muscles. These sessions maintain muscle mass (which naturally declines about 3-5% per decade after 40), support bone density, insulin sensitivity and boost metabolism. Keep sessions anywhere from 20-60 minutes, with at least one day of rest between them.

• Cardiovascular Training (1-3 sessions per week) Mix it up with both moderate and more vigorous intensities. One session of slightly higher intensity intervals (bike or rower for example) and one moderate session (like brisk walking or swimming) provide both heart AND brain health benefits while managing joint stress. Aim for 15-45 minutes per session. If you are older OR particularly de-conditioned then start with lower intensities at a comfortable steady state pace.

If in any doubt or if you have any health concerns consult your physician before you start an exercise program.

• Recovery & Mobility (1-3 sessions per week) Activities like pilates, yoga or any light mobility work helps maintain mobility and joint health. These sessions are perfect for active recovery days between more intense workouts and help prevent injury. Even 20-30 minutes makes a difference. Pilates is excellent for spine health too which is also crucial for longevity.

“You’re only as old as your spine” as the saying goes…

Why these training methods help…

Injury Prevention & Mobility - The balanced approach prevents overuse injuries by alternating between different movement patterns and intensities.

The recovery sessions maintain joint mobility and health, crucial for preventing common issues like back pain and shoulder problems.

Resistance training is also a fantastic way to protect your joints and maintain healthy movement patterns.

Brain Health Benefits - Each type of training stimulates different cognitive benefits:

• Resistance training improves executive function and memory, and can stimulate BDNF which can help neurones form NEW connections.

• Cardio enhances blood flow to the brain and can help in forming new neurones (neurogenesis).

• Movement practices like yoga and pilates reduce stress AND help improve focus.

Muscle Maintenance - The resistance training frequency is optimal for maintaining muscle mass without overtraining.

Research shows that even 2 sessions per week is good for adults over 40, providing enough stimulus for strength/muscle gains while allowing adequate recovery.

Body Composition - This varied approach supports healthy body composition by:

• Building/maintaining lean muscle through resistance training.

• Burning calories through both resistance training and cardio training.

• Improving metabolic health and insulin management through different exercise intensities.

Key Principles for Success:

• Progressive Loading - Gradually increase resistance and intensities over time. Small, consistent progressions are better than rapid changes that risk injury.

• Quality Over Quantity - Focus on movement quality rather than just doing more. Perfect form prevents injury and ensures you're targeting the right muscles.

• Listen to Your Body - Some weeks you'll feel stronger than others. It's okay to modify the plan based on your energy levels and recovery needs.

Remember to make it work for you!

• Flexibility Matters - Can't do all sessions? Prioritise resistance training and get at least one session of each type of exercise weekly. Something is always better than nothing!

• Adapt to Your Schedule - Busy week? Even 3 x 20-minute sessions provide benefits. The key is consistency over time, not perfection every week.

• Keep It Social - Consider some of it in group classes or training with friends for some sessions. Social connection adds another layer of health benefits and keeps you motivated.

Remember, the plan is a framework.

You can always adjust it to match your specific goals, schedule, and any existing conditions or injuries.

The beauty of this approach is its flexibility while maintaining the key elements that support longevity.

On a final note, ALWAYS seek help from a professional if you are ever unsure what to do…

If you want to know more about how I can help you set up an exercise program that is suitable for you.

Please feel free to reach out to me on LinkedIn, or email me on [email protected].

For now thanks for reading today, and stay tuned for the next edition of Train For Life next Saturday!

Daryl