Typically, when thinking about risk factors contributing to a shortened lifespan people may think about specific diseases ie. Hypertension, diabetes, cardiovascular disease, end-stage renal disease etc. It turns out that maintaining some level of fitness is significantly more impactful on reducing one’s risk of death than any of these factors!
A study from 2018 looked at over 120,000 participants measuring their fitness levels over time and compared their risk of all-cause mortality (ACM), a marker of death from any cause1. Turns out that when looking at individuals in the lowest fitness level, their hazard ratio (HR) or risk of ACM exceeds that of having any of these other diseases.
Weight isn’t important – fitness level is
Weight loss can often be a strong motivator for getting active, but, changing the conversation and goal to be about fitness as opposed to changes on the scale is key. Endurance and strength are what impact longevity, not weight, so health and wellness can be achieved at any size.
Especially for my peri-menopausal patients, I love talking about movement and strength. This is a particularly challenging life stage and often can come with unwanted weight gain. However, getting active and building strength can more significantly impact longevity and wellness factors than weight loss alone.
How does one measure their fitness level?
The study measured fitness by administering a treadmill VO2 max test1. This type of testing can be challenging to access however, an online questionnaire called the Duke Activity Status Index can be used as a substitute. MET scores below 7 should trigger concern and above 10 is good.
An increase in MET score of just 1 can lower heart disease and risk of death by 10-20% – so small changes are significant!
Preventing injuries is key to maintaining fitness
The number one reason that people lose their fitness level is from injury – so preventing injuries is our best strategy for improving longevity. Not all injuries are preventable however, balance and strength exercises (ex Pilates, yoga, weightlifting, etc.) help us to prevent falls.
Furthermore, increasing muscle mass improves recovery if/when an injury happens. Current stats indicate that fall death rates have increased by 30% from 2007 to 2016 and this translates to 7 fall deaths every hour by 2030, if not addressed3. Especially as we age, this becomes more significant and impactful as our ability to recover post injury declines. The benefits of exercise were seen across all ages however, individuals over 70, especially men with cardiovascular disease, saw the best outcomes.
How do I improve my longevity?
No matter what your starting fitness level may be, finding ways to be more and stay active, is the best way to improve your lifespan.
I often quote my friend with, “The best exercise is the one that you do”! Meaning that getting active can look different from person to person, but getting active is what matters. Finding something that you like to do and adding in “accidental exercise” (ie. more movement in your day-to-day lifestyle) is key. Increasing stamina, building strength such as improved lifting capacity, and improving balance, are all ways to evaluate and track your fitness improvements.
Interested to learn more? Need help developing a fitness plan? We’ve got you! Reach out anytime and let us help you expand your lifespan and feel good doing it.
In health,
Dr Chanel, ND
1. Mandsager et al. JAMA Netw Open. 2018
2. Witard et al. Biogerentology. 2016
3. Matsuno et al. Foot Ankle Res 2022 CDC
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