
The six pillars of Vitality are integrated to enhance your health span. Health span differentiates itself from life span, as it relates to the length of time that a person is healthy – not just alive. Movement is the first pillar discussed as it is the most powerful influencer of health span. Living an active life helps an individuals vitality by:
- Reducing cognitive decline
- Optimizing physical health
- Managing emotional health
Those who regularly exercise and stay active can improve quality of life, decrease the chance of heart disease, improve cognitive health, improve physical function, and reduce falls. The content below deep dives into the four components of movement: Mobility, Strength, Metabolic, and Power.
Grip Strength and Brain Health: A Powerful Connection
When we think about brain health, we often focus on cognitive exercises, diet, or sleep. However, a less obvious but equally important factor is grip strength—a simple yet powerful indicator of both physical and mental well-being. Scientific studies, including...
The Importance of Regular Assessments in Your Health Journey: Part 2
In the first part of this series, we explored the critical role of movement in preventing cardiovascular events and metabolic disease. Now, we turn our attention to an equally important aspect of health and longevity: regular assessments. Understanding where you stand...
The Role of Movement in Preventing Cardiovascular and Metabolic Diseases Part 1
In today’s fast-paced world, we often overlook the significance of regular movement and exercise in preventing some of the most common chronic health conditions. Cardiovascular disease (CVD) and metabolic syndrome are two of the leading causes of morbidity and...
The Benefits and Considerations of Cold Water Immersion for Delayed Onset Muscle Soreness
Cold water immersion (CWI) is widely used by athletes and fitness enthusiasts to alleviate delayed onset muscle soreness (DOMS) following intense exercise. While it offers notable benefits in reducing soreness and improving the perception of recovery, understanding...
Zone 2 and VO2 Max Training Benefits for Dementia Prevention
Dementia is a growing concern worldwide, with millions of people affected by cognitive decline as they age. While there is no cure for dementia, research has shown that certain lifestyle interventions, including physical exercise, can significantly reduce the risk of...
Understanding Shoulder Replacement Surgery: Everything You Need to Know
Shoulder replacement surgery, while less common than hip or knee replacements, can significantly improve the quality of life for those suffering from severe shoulder pain and dysfunction. Understanding the reasons for surgery, the risks involved, the necessary...
Understanding Hip Replacement: Reasons, Types, Outcomes, and Therapeutic Strategies
Hip replacement surgery, also known as hip arthroplasty, is a common procedure aimed at alleviating pain and improving function in individuals with severe hip damage. Here, we’ll explore the reasons for undergoing a hip replacement, the different types of surgeries...
The Benefits of Zone 2 Aerobic Conditioning for Longevity
Introduction Zone 2 aerobic conditioning, also known as steady-state cardio, has gained significant attention for its profound benefits on longevity and overall health. Dr. Peter Attia and Dr. Iñigo San-Millán have extensively discussed the importance of this training...
Zone 2 Conditioning Plan To Enhance Endurance of Running & Biking
Weekly Goal: Minimum of 150 minutes of Zone 2 activity Current Zone 2 Threshold: Maintain 175 watts on an indoor bike, and a 4.0 jog on a treadmill Week 1-4: Building the Base Objective: Establish a consistent routine and gradually increase the duration of Zone 2...
Strength Training Needs for Aging: Vital Components for Longevity
Aging brings a series of physical challenges, but with targeted strength training, many of these challenges can be effectively managed or even overcome. Strength training is not just about maintaining muscle mass; it’s about preserving functional capabilities that are...
Why More Muscle Equals a Longer Life
In the quest for longevity, much attention has been given to various health markers, from cholesterol levels to VO2 max. However, one crucial factor that often goes underappreciated is muscle mass. Increasing evidence suggests that having more muscle can significantly...
The Benefits of On-Ground Training for Longevity
In the realm of fitness and longevity, a diverse range of training methods is essential for maintaining functional health and well-being as we age. One such method gaining attention is on-ground training, a concept championed by experts like Gary Gray and Michol...