Tag: longevity

How much sports do we need really?

When I browse the Instagram profiles of fitness gurus over 50, I suspect I’m doing something wrong.
The steely bronze bodies with mountains of muscles, who spend hours every day in the gym on heavy equipment or hike mysterious trails in the great outdoors, impress me greatly.
I have great respect for people who put so much effort and time into their fitness. However, I’m constantly thinking that they probably don’t have time for anything else in their lives.
I recently saw a report on TV about a well-known fitness influencer.
It was about her career, how it ruined her and how she struggled with significant
health problems. Of course, this isn’t a mandatory scenario.

But how much exercise do we really need to stay healthy—fit and productive—for as long as possible?

The fact that you can still look good is a bonus, but not an explicit goal. I thought about this question thoroughly and tried out many models.
My well-being, good sleep, and performance served as benchmarks. This is how you sleep well!
 First, I realized that a daily exercise session of about 45 minutes, consisting of three-quarters intensive cardio and one-quarter strength training, was counterproductive due to the insufficient recovery time.
I was tired, unfocused, and my performance was at rock bottom.
Afterward, I took a rest day between training sessions. Short walks, stretching,
morning exercises, and Tai Chi sessions remained unaffected.
I felt better, and my performance parameters improved. What about the fun factor in sports – is it necessary?
A resounding “yes”!
Because a sport that’s fun boosts motivation and is good for the soul. Therefore: find your favorite sport that you’re passionate about. Once a week would be enough.
Then even the mandatory exercises in the gym or on your mat at home will be easier.
No matter what sport you practice, an important aspect is training your body’s flexibility and suppleness.
You can achieve this with stretching sessions and expanding the range of motion
of your joints.
Here are my 6 tips for healthy exercise that’s fun and doesn’t overtax your muscles:
1. Twice a week, 25 minutes of cardio and 20 minutes of strength training with weights or resistance bands.
2. One to two times a week, do your favorite sport like badminton, soccer, dancing, paddling, sailing, or something else.
3. Daily 5-10 minutes of morning gymnastics, right after getting up, preferably in your pajamas by the bed, with stretching sessions and yoga elements, such as the morning salutation.
4. Five minutes of Tai Chi outside before breakfast. A terrace or balcony also serves this purpose.
5. A daily 20-30 minute brisk walk in the fresh air during daylight hours.
6. Every other day, 10-15 minutes of intensive stretching exercises for the major joints. There are examples from Liebscher & Bracht on YouTube.
Voilá!

	


	





	

		
		
Grow older – stay young!
	


	
	
	

		
	

		
“Forever young”—it’s a dream we all share.


Staying fit and healthy forever, moving painlessly, being mentally fit and capable of enjoying every aspect of life long into old age is what everyone wants.


But when it comes to aging, the question is whether we can influence the laws of nature—and if so, how much? And above all, how can we do it?


When I observe people over 70 from time to time, I notice some profound differences.


Some have plenty of energy and seem upbeat. For others, every step is a struggle against invisible obstacles.


When I speak with them, it’s obvious that they have very different attitudes about life.


The fit and healthy ones believe they have the power to influence the aging process. The skeptics say: “I’m too old for this and that, and I’ve just got to accept it. What can I do about it?” So they do nothing.


But there’s plenty of science to support those who refuse to resign themselves to the effects of aging, who want to attempt the impossible in order to achieve what’s possible.


Nowadays we have the opportunity to maximize our lifelong potential in ways that people couldn’t have imagined 40 or 50 years ago. Not to mention the improvements we can make to our quality of life along the way.


The magic word here is epigenetics, a term that describes how our lifestyles can affect our genes, including the ones that impact life expectancy.


There are plenty of examples of how older people can transform the challenges of aging into opportunities. Every year new methods and products come onto the market to help people optimize their health as they age. I’ve written a few posts on this topic, including How to stay young longer and How to lower your biological age.


In the meantime, here are 15 of my best tips for staying (biologically) young:


    

  1. Get 7 ½ to 9 hours of sleep per night (For hints on how to improve your sleep, see This is how to sleep well).
    2. 

  2. For an energetic start to your day, do 10 minutes of movement/exercise after waking up in the morning.
    3. 

  3. Take a 30-second cold shower every day.
    4. 

  4. Try to leave a 16-hour interval between dinner and breakfast (See my post about the benefits of interval fasting).
    5. 

  5. Do 5 minutes of movement per 1 hour of sitting.
    6. 

  6. Nutrition: minimal amounts of sugar and simple carbs; lots of vegetables, fish, fowl, beans, and fruit in moderation. Red meat once a week. 2 to 2 ½ liters of water or unsweetened tea daily. My anti-aging recipes
    7. 

  7. Allow 3-4 hours between meals—and avoid snacks! Eat dinner before 7pm.
    8. 

  8. Take the nutritional supplements that are right for you. Nutritional supplements: a smart addition
    9. 

  9. Walk for 30 minutes a day (at least); do your favorite sport/workout 2-3 times per week.
    10. 

  10. Do 10 minutes of stretching or yoga every other day.
    11. 

  11. Practice 15 minutes of meditation per day.
    12. 

  12. Have sex regularly (at least twice a week). Live out your sexuality
    13. 

  13. Maintain your social contacts.
    14. 

  14. Before going to bed: read a book or listen to relaxing music. When watching TV, use blue light-blocking glasses.
    15. 

  15. Go to bed before 11pm.
    16. 



Set your sights on a long, healthy, fulfilling life!


Voilà!


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