Fitness is science and common sense

Scientific studies show that exercising has a direct link to a healthy body and mind, and to longevity. I am not an expert on the science behind this. But I’ve had lots of practical experience including the creation of an exercise routine that works for me based on what I call common sense. I am 92 and I’ve been using this set of exercises for over 50 years. I’m fit and healthy. I do my exercises at home; the whole routine takes a half hour. It makes sense to me that to reach old age we must be at least fit and in good health.

Peter Attia MD writes in Chapter 13 in his book Outlive (2023) about balance and stability as an indicator of longevity.

My fitness routine consists of nine exercises that fill three specific needs that for me provide an all-round workout; the first is aerobic, the second is stretching, and the third is upper body strength. All three are essential. Two of the nine contribute to maintaining good ‘balance’, an important ability to have in old age. I believe the aerobic component of my routine is the foundation block.

Some students of this subject believe that humans were designed in the first place to keep moving. We are the only creatures on earth that evolved through the evolutionary process that can actually run long distances while maintaining a healthy body temperature. Furry creatures can’t do that -- not even monkeys and chimps. Humans can outrun horses and dogs. That may sound crazy but it’s true. For more about this, read chapter 28 near the back of Born to Run by Christopher McDougall, a 2009 big best seller. You will read that our bodies have certain features that scientists have determined show we evolved over the millennia into efficient runners.

When I jog or run for just two minutes at a faster pace than usual, I end up with my heart thumping at a much faster rate and I’m gasping for breath. So, something besides my legs got a real workout! Not hard to figure out that it’s my heart and lungs! I think my heart has to thump and I have to gasp (a bit) to achieve a good aerobic workout.

That’s why I call the aerobic component my foundation block. We are predisposed towards aerobic activity stemming from our evolutionary ancestry when we survived through physical activity and endurance. To most of us walking, jogging and running comes quite naturally. Or riding a bike or climbing stairs!

My fitness routine consists of nine exercises that fill three specific needs that for me provide an all-round workout; the first is aerobic, the second is stretching, and the third is upper body strength. All three are essential, but the aerobic component is the foundation block.

Decades ago, my aerobic exercise was to run outdoors for an hour or more. Then it became a half hour, and then I started using an elliptical in my home and the length was still a half hour, then it became 15 minutes, now its 10 minutes. My elliptical provides a low impact full body workout using a variety of muscle groups including arms, legs, shoulders, and back, and is easier on my joints. It strengthens my heart and increases oxygen intake and lung capacity. It gets my body warmed up and ready to do my other exercises.

The remaining exercises are done in a specific order designed to have my body ready to do 30 pushups as the last exercise. The third one is 50 pushups leaning against a table. Later, I do 12 half pushups -- knees on the floor, then I finish with 30 real pushups. In between are the other exercises for stretching and balance. I’m done in about a half hour. Real pushups are a kind of bellwether exercise for me; if I zip through them, I know I’m fine and I’ve slept well. I often have the feeling that a good exercise session helps me think better too.

Every exercise session is a success even if something isn’t quite perfect! And I always feel good when I’m done!

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Want to learn more?

Get your own copy of Dr. Peter Attia's book, "Outlive: The Art and Science of Longevity"!

Peter Attia MD writes in Chapter 13 in his book Outlive 2023 about balance and stability as an indicator of longevity.

Dr. Attia argues that we can extend our "healthspan" (the period in life in which we are healthy -- as opposed to lifespan, the period in which we are merely alive) by making the right lifestyle choices. You can buy your own copy of Dr. Peter Attia's fascinating book by clicking here.

It's definitely worth reading!

Dr. Attia also has a website (https://peterattiamd.com/) with lots of interesting information about health, fitness, nutrition, exercise and longevity.

You might also want to get your own copy of Born to Run, A Hidden Tribe, Superathletes, and the Greatest Race the Word Has Never Seen, by Christopher McDougall (2011).

This is a fascinating book that includes a terrific account of the evolutionary process that Homo sapiens went through to become who are today.

Fitness is the result of science and common sense!