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Maintaining physical fitness throughout life is the key to healthy ageing. Longevity training, the pursuit of longevity through physical activity, aims not only to improve fitness, but also to prevent diseases and injuries that could limit our independence as we age. Regular exercise helps to prevent diseases such as Alzheimer's, heart disease, type 2 diabetes and cancer. It also helps maintain oxygen capacity and muscle strength, which naturally decline with age.
It is important to understand that longevity training is an investment in the future that allows us to enjoy our lives without limitations in everyday tasks, such as:
- Lifting grandchildren - Strength training helps to maintain the muscle strength required to lift children or grandchildren without difficulty.
- Hiking in the mountains - cardio training supports stamina and enables longer hikes without exhaustion.
- Carrying shopping - A strong grip and stability of the body are crucial for carrying heavy shopping bags.
- Lifting a suitcase on the plane - The right strength in the arms and stabilizing muscles helps to safely lift a 10 kg suitcase and stow it in the aircraft rack.
Stability - the key to avoiding injuries
Body stability is an aspect of training that has a huge impact on safety and physical performance. Regular exercises that strengthen the stabilizing muscles (abdominal, back and hip muscles) can prevent many injuries caused by tripping, falling or sudden uncontrolled movements. Tripping over a curb may seem harmless, but in older people, especially those with osteoporosis, it can lead to broken bones. Regular strength training and stabilization exercises not only increase muscle strength, but also promote bone density, which is crucial for the prevention of osteoporosis.
Strengthened stabilizing muscles also help to maintain balance in everyday situations, such as when climbing stairs or bending down to pick something up from the floor. Without sufficient preparation, such tasks can lead to falls that result in serious injuries.
Independence and muscle strength as well as grip strength
One of the main goals of longevity training is to remain independent in old age. The loss of muscle strength and grip strength can make simple daily tasks a challenge. If you want to open jars or bottles independently in old age, regular training of grip strength and forearm muscles is key. What seems simple now may require the assistance of others in old age without training.
A lack of fitness can lead to us being dependent on outside help in old age. For example:
- Inability to get up from a chair on your own - Weakened leg and abdominal muscles could make it difficult to get up from a chair or bed.
- Problems with everyday tasks - vacuuming, mopping floors or cooking require strong arms, legs and back.
- Grasping objects - Loss of grip strength means we may need help lifting a cup, reaching objects in a cupboard or tying shoes.
Longevity: The influence of physical fitness on cognitive functions
Regular exercise not only supports the body, but also the brain. Research shows that physically active people have better cognitive functions, such as memory, concentration and decision-making ability. Physical activity increases blood flow to the brain, which improves its oxygen supply, and stimulates the production of brain-derived neurotrophic factor (BDNF), which promotes the growth of new nerve cells.
Longevity training plan
Day 1: Grip strength training and walk with weights
- Warm-up (10 minutes): light cardio (e.g. walking on the treadmill or elliptical trainer), dynamic stretching.
- Grip strength training (15 minutes):
- Hanging on the pull-up bar (3 sets of 30-60 seconds).
- Kettlebell one-hand lift (3 sets of 10-12 repetitions per arm).
- Squeezing a ball or a grip training device (4 sets of 15 repetitions).
- Walk with weights (15 minutes):
- Farmers Walk (walking with dumbbells of 12-15 kg in each hand, 3 sets of 30-50 meters).
- Walk with a kettlebell over your head (3 sets of 20 meters per arm).
- Stretching and mobility training (10 minutes).
Day 2: Cardio in the aerobic zone 2
- Warm-up (10 minutes): Walking, stationary cycling, light jogging.
- Cardio training (40 minutes): Treadmill, stationary bike or elliptical trainer in aerobic zone 2 (60-70% of maximum heart rate).
- Cool-down and stretching (10 minutes).
Day 3: Grip strength and mobility training
- Warm-up (10 minutes): light cardio and dynamic stretching.
- Grip strength training (15 minutes):
- Hanging on the pull-up bar with additional weight (3 sets of 30-45 seconds).
- Lifting hex bar weights (3 sets of 10 repetitions).
- Exercises with resistance bands (4 sets of 15 repetitions).
- Mobility and balance exercises (20 minutes):
- One-legged squats (3 sets of 10 repetitions).
- Exercises with resistance bands for stabilization (3 sets of 12 repetitions per side).
- Stretching and cool-down (10 minutes).
Day 4: Cardio and walk with weights
- Warm-up (10 minutes): light cardio.
- Cardio in aerobic zone 2 (30 minutes): Treadmill, stationary bike or elliptical trainer.
- Farmers Walk (20 minutes): Walk with weights of 10-12 kg in each hand.
- Cool-down and stretching (10 minutes).
Conclusion: The importance of strength, grip strength and stability for longevity
Maintaining strength, grip strength and body stability plays a crucial role not only in maintaining independence in old age, but also in preventing injuries and health problems. As we age, the body's muscle mass and oxygen capacity naturally decrease. This can lead to simple everyday tasks, such as carrying shopping bags or lifting objects, becoming a challenge. However, regular longevity training helps to counteract these natural degradation processes.
Targeted exercises to improve grip strength, such as hanging from the pull-up bar or carrying weights, strengthen the muscles in the hands and forearms. This makes it possible to carry out everyday tasks, such as opening a jam jar or carrying a heavy bag, independently even in old age. Stability exercises also help to minimize the risk of falls, which is particularly important for older people who may suffer from osteoporosis.
In addition, regular strength and endurance exercises help to improve cardiovascular health and support the cognitive functions of the brain. The increased blood flow and oxygen supply to the brain promoted by physical activity can help reduce the risk of age-related cognitive diseases such as Alzheimer's.
Longevity training is therefore a training approach for all those who want to maintain a high level of quality of life and independence even at an advanced age. It offers the opportunity not only to keep physically fit, but also to remain mentally strong and healthy - for many years to come.
