“We all know that exercise is good for you,” says Dr Harpal Bains, a longevity doctor and medical director at Harpal Clinic. “But the guidance regarding the ‘best’ form of exercise changes all the time and can be extremely confusing. There always seems to be something better out there than what we’re currently trying – and even if you try to ignore the noise, there’s a small part of you that can’t help but wonder: am I doing the right thing?”
Understanding what you want to achieve is key in designing the best workout for you. “Exercises that promote longevity will be different to exercises that are targeted towards competitive sports, body shaping or weight loss,” she says. “As such, it is important to plan for our future health in a methodical manner.”
Flexibility
“Flexibility decreases with age with a reduction of collagen and elastin in our tendons and muscles, a loss of water in tissues, and spine and joint stiffness. Researchers found that there is a loss of 6° of flexibility in the shoulder and hip joints per decade from the age of 55. Stretching during your exercise routine improves the circulation and, in turn, contributes to better cardiovascular function. Stress causes the body to tense up – a natural response we inherited from our ancestors – leading to tense muscles and tendons which increases the chance of injuries. Yoga is excellent for stretching. Incorporate daily mini-stretches on top of your exercise regime like tricep stretches, touching your toes (hamstring and calf) and neck stretches which can be done anywhere.”
Zone 2 exercise
“Regular cardiovascular exercises where you are just about able to hold a conversation is classified as being zone 2 aerobic base training. This is when you achieve 60 to 70 per cent of your maximum heart rate. Exercising in this zone improves your stamina, decreases injuries, uses mitochondrial energy more efficiently and is easier to recover from. There is improved blood flow and oxygen delivery through capillary growth, the delicate blood vessels that transport blood, nutrients and oxygen to cells throughout your body. While the research here is still in its infancy as to what the ideal amount of exercise constitutes, a good way to start would be with two 30 minute sessions a week, eventually building up to around 150 minutes a week.”
Strength training
“Strength training is crucial for longevity as we lose muscles rapidly when we age (sarcopenia). This loss of muscle also results in a loss of bone strength (osteoporosis). This was demonstrated in a Finnish study which showed a 12.9 fold increase in osteoporosis in post-menopausal women. Aim for around two to three 20-30 minute sessions of strength training per week to achieve maximum risk reduction. Where possible, incorporate it with zone 2 cardio workouts. It is also recommended to tackle moderate loads with more reps instead of heavier loads with fewer reps to prevent injuries.”
HITT, spinning and bootcamp
“Recent trends in exercise have supported short bursts of high intensity exercises such as high-intensity interval training (HIIT) and various hardcore bootcamp workouts. While there is a utility for these types of exercises, especially for weight loss and muscle definition, they can also be perceived by the body to be stressful (like fighting a bear) and can be detrimental to the body if performed too often. If you enjoy these forms of exercise, try not to do them more often than twice a week, and less if you’re going through a stressful period. If you don’t feel up to it, listen to your body and do something gentler instead.”
Long-distance high-impact activity
“Long-distance endurance exercises have also gained in popularity, especially marathon running. The issue with exercises such as this is that it can feel quite stressful to the body (akin to the stress involved if you were running away from a tiger as your body doesn’t know the difference) and the nature of this form of high-impact exercise can also cause injuries to the joints. Once injuries have set in, the implications can be quite wide and long-lasting. If this is your exercise of choice, always ensure you warm-up and cool down properly, and treat injuries promptly and seriously. Take sufficient breaks between competitions and listen to what your body is saying.”
Stability
“Stability is an important component for maintaining ageing as this is one of the key contributors to falls and the subsequent injuries. Falls and injuries can lead to prolonged immobility, resulting in poorer health, which then tends to become a vicious circle. Incorporate stability training while doing daily tasks like standing on one leg, or performing calf or toe raises while brushing your teeth or making a cup of tea. When walking outdoors on uneven surfaces, try to walk with “barefoot”-type shoes with minimal sole cushioning (only for low-impact activities). Try exercises like yoga, martial arts or incorporate stability exercises like side planks and single-leg squats within your routine.”
At your desk
“For those with sedentary lifestyles, making use of your time at the desk is something many people can do. Multiple, short breaks – whether still sitting at the desk or if you’re lucky enough to be able to move away from the desk – can amount to a significant amount of exercise throughout the week. Some examples that you can do at the desk include stretching, machine-based exercises like pedalling (under the desk), investing in a treadmill/cycle with a desk, grip strength exercises and neck rotation exercises. You will find that you are less tired towards the end of day and it all adds up with your regular exercise routine.”
Injury and recovery
“A big reason many people stop training is the accumulation of injuries. When one joint gets injured, we tend to compensate using other joints which puts additional pressure on the uninjured joints, predisposing them to injuries as well. Besides a good warm-up and cooldown, other important things to do to help with recovery are cold therapy (cold shower/bath, cryotherapy chambers), infrared sauna and sleep. During sleep, growth hormone (GH) is released which helps with repair and regeneration. Ensuring that both your melatonin and growth hormone levels are optimum can also help with recovery.”
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