movement

Movement and Longevity: How Rest Fuels Healthy Aging

Exercise isn't just about looking good or feeling energized, it's the most powerful intervention we have to extend both lifespan and healthspan. Exercise prevents cognitive and physical decline. After age 40, you lose 1-2% of muscle mass per year without resistance training. Your VO2 max (cardiorespiratory fitness) drops 10% per decade, and strength declines 3-5% annually. Movement helps reverse this decline.

The difference between a vibrant, independent 90-year-old and a frail, dependent one often comes down to what they did (or didn't do) in their 40s, 50s, and 60s.

You don't need to become an elite athlete. You just need to move consistently, challenge your body across all four pillars, and build the physical reserve that lets you live life on your terms for as long as possible.

Extends Lifespan: Cardiorespiratory fitness is more strongly correlated with lifespan than blood pressure or cholesterol, making it one of the strongest predictors of how long you'll live.

Preserves Muscle Mass: Strength training prevents age-related muscle loss, maintaining the reserve you need for independence and injury protection as you age.

Protects Brain Function: Exercise increases blood flow to the brain, and significantly reduces dementia risk better than medication.

Maintains Metabolic Health: Regular movement improves insulin sensitivity, regulates blood sugar, and prevents metabolic dysfunction that drives heart disease.

Prevents Falls & Fractures: Balance and stability training reduce fall risk which is critical since hip fractures often trigger rapid decline in older adults.

Boosts Cardiovascular Health: Aerobic exercise strengthens your heart, improves circulation, and dramatically lowers heart disease and stroke risk.

Enhances Quality of Life: Strong, mobile bodies let you do what you want at 70, 80, 90 like playing with grandkids, traveling, staying independent.

Sitting on the couch won't kill you today, but it's shortening your tomorrow. When you move, your body strengthens muscle, builds cardiovascular capacity, improves balance, and protects cognitive function. Stop moving consistently, and you're accelerating muscle loss, metabolic decline, and physical fragility.