Longevity Building Block #3: Movement

F R A M E W O R K (the what)

  • Move often and naturally

  • Regularly expend physical effort not simply for exercise but for the sake of a productive outcome or purpose

  • Maintain strength and muscle mass 

  • Maintain nimbleness, balance, and flexibility

  • Strengthen your core

  • Train your body to maintain a healthy, balanced posture with a neutral spine

  • Assign rest days and strenuous workout days according to recovery state

  • Get heart rate up and sweat 3-4 times per week

  • Maintain an equal muscle mass on left and right

M Y R E C I P E (the how)

  • Move often throughout the day, no prolonged sitting

  • Track your steps, maintain self-awareness and accountability

  • Walk >6k steps every day, >10k at least 2x a week

  • Functional movement training + weight lifting 2x a week

  • High-intensity interval (HIIT) training 2x a week

  • Yoga/stretching 2x a week

  • Hiking/climbing/biking 1-2x a month

  • Jiu-jitsu or boxing 1-2x a month

  • Practice tissue preparation, muscle activation, and dynamic preparation before workouts 

  • Regularly practice Pilates or core strengthening exercises that target core and lower abdominals

  • If you are a side sleeper, keep a pillow between your knees for back support

  • If you have a naturally overarched back, use a memory foam mattress

  • Consciously pull tailbone under when walking and moving, retrain muscles against an anterior pelvic tilt that’s developed genetically or by poor movement habits

  • See a chiropractor to gauge posture issues and follow the plan for retraining

  • Refer to the Oura “Readiness” score or another measure of sleep, HRV and RHR when picking the strenuosity of that day’s workout

  • Use Mirror or DEXA scans for measuring bilateral muscle mass

  • Practice one legged squats and Turkish get ups

  • Regular, fulfilling sex

R E S E A R C H (the why)

  1. BMJ: Impact of walking on life expectancy

  2. Blue Zones: Anti Aging benefits of strength training

  3. NIH: High-intensity interval training improved age-related decline

  4. NIH: Years of Life Gained Due to Leisure-Time Physical Activity

  5. NIH: Impact of Yoga and Meditation on Cellular Aging in Apparently Healthy Individuals

  6. TED: How to live to be 100+

  7. Peter Attia: How you move defines how you live

  8. Anti-aging therapy through fitness enhancement

  9. Good posture lengthens life expectancy

  10. Flexibility equals longer life expectancy

  11. Back pain shortens lifespan

  12. NIH: Life expectancy with and without pain

Up Next:

Longevity Building Block #4: Mindfulness