In today’s world, we’re living longer than ever before. But here’s the important question: how much of that time are we actually spending healthy? It’s not just about adding years to our lives, but about ensuring that we live those years in the best possible health. That’s where the concept of healthspan comes into play.
In this episode, we’ll break down the difference between lifespan (how long we live) and healthspan (how long we live healthily), and discuss how simple but powerful habits—like strength training, maintaining muscle mass, and improving cardiovascular fitness—can help us live healthier and more independent lives as we age.
What is Lifespan vs. Healthspan?
- Lifespan refers to the total number of years we live.
- Healthspan is the length of time we live without chronic disease, physical limitations, or pain.
While the average lifespan continues to increase, it’s important to remember that a longer life doesn’t always equate to a healthy life. Our goal should be to extend our healthspan—the number of years we live feeling strong, independent, and full of vitality.
The Importance of Strength and Muscle Mass
One of the most significant factors in increasing our healthspan is maintaining muscle mass. As we age, we naturally lose muscle mass, a condition known as sarcopenia. From about the age of 30, we begin to lose 3-8% of muscle mass per decade, and this rate increases significantly after 60.
This loss of muscle isn’t just about aesthetics; it has far-reaching effects on mobility, bone health, metabolism, and overall functional independence. The stronger we are, the better we can move, the better our metabolism works, and the more independent we remain as we age.
Incorporating strength training into your routine 2-3 times a week can help preserve and even build muscle mass, contributing to a longer healthspan. It’s not about lifting heavy weights or becoming a bodybuilder—it’s about functional strength that keeps us moving and thriving as we age.
Why VO2 Max and Cardiovascular Health Matter
Just as strength is critical, cardiovascular health plays an equally important role in maintaining health over time. A great measure of cardiovascular health is VO2 max, which refers to your body’s ability to take in and use oxygen during exercise. The higher your VO2 max, the better your heart and lungs function.
As we age, our VO2 max declines, but the good news is, we can maintain or even improve it with regular aerobic exercise. Aerobic activities like walking, running, cycling, and swimming are vital for keeping our cardiovascular system in top shape, and they are directly linked to longevity and quality of life.
Those who maintain a higher VO2 max are less likely to develop heart disease, stroke, or type 2 diabetes. They also experience greater energy, improved recovery, and enhanced endurance. So, making sure we stay active and engage in some form of aerobic activity multiple times a week will help keep us healthy well into our later years.
How to Maximise Both Strength and Cardiovascular Health
To ensure that we maintain both strength and cardiovascular health, here are a few key tips:
- Strength Training:
Include strength training exercises like squats, lunges, deadlifts, and push-ups at least 2-3 times a week. Focus on functional movements that help build and maintain muscle mass. - Cardiovascular Exercise:
Aim for 150 minutes of moderate-intensity aerobic exercise per week, or around 30 minutes of activity, 5 days a week. Walking, running, swimming, or cycling are all great options to keep your heart and lungs strong. - Mobility and Flexibility:
Incorporating mobility exercises into your routine will help preserve joint health and flexibility, allowing you to continue performing everyday tasks and prevent injuries. - Recovery and Rest:
Don’t forget to prioritise recovery. Sleep, nutrition, and rest days are critical to allowing your body to repair and build muscle, maintain heart health, and avoid overtraining.
Conclusion
The work you put in now has the potential to impact how you age. Focusing on building strength, improving cardiovascular fitness, and maintaining flexibility will extend your healthspan and ensure you live a life filled with energy, vitality, and independence.
Remember, longevity is not just about adding years to your life—it’s about ensuring those years are spent living well. Start taking steps today to make sure you’re not just living longer, but living healthier.
Listen to the full episode for more insights on how to maximize your lifespan and healthspan
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