 | Hey Team, You’ve likely heard the term “lifespan” as it’s referred to as the duration of existence of an individual. In layman’s terms, it’s how long you live. For the better part of the last century, we’ve witnessed lifespan increase across the world as the pairing of medical findings and technological advancements have helped decrease causes of death associated with illnesses and life-threatening injuries. Recently though, we’ve started talking more about a neighboring word to lifespan, and some believe it to be a better indicator of longevity: healthspan. Until recently our primary goal as a human species has been centered around merely living longer, but today, with the average lifespan now decreasing for the first time in modern history, and chronic illnesses on the rise, healthspan has become the greatest testament to living a fulfilling and healthy life. Healthspan is measuring the quality of life of the years you live, rather than solely focusing on the duration. The new obsession over seeking healthspan comes as a result of the wishful pursuit of aging gracefully. No longer are we willing to accept the great decline that we’ve assumed comes in the late 60’s and early 70’s. We’re beginning to redefine being “old” and are becoming less accepting of slowing down well before our time here is done. This is a luxury of course, and one that we all hope for, but how is it achieved? Is there a secret formula that wards off chronic disease and keeps away achy joints? No. Is it guaranteed that all of us will age as gracefully as we hope? Also no, but there are some things we can do that quite literally can keep us young in mind, body, and spirit. - Move: Blood flow is the key to healthy bodily functions and is best achieved when the body is actively moving. The single worst thing we can do is to stay in a sedentary position throughout our day. Haven’t you heard? Sitting is the new smoking. Say what you will about the treadmill desk girlies but they’re lapping the rest of us. Moving outside of course is always ideal, so take a few calls on a walk and breakup your day with some errands. If you’ve sat for more than an hour, it’s time to move and get things circulating. In terms of intentional exercise, it’s got to happen DAILY! I’m the first advocate for rest days, but we’ve become accustomed to rest days as “do nothing” days. A gentle, long walk can suffice as movement. Go with the ebbs and flows of your body and push the workout when you’re feeling your best. Keep moving to bring fresh blood supply to your brain, other vital organs, and muscles + tissues.
- Sleep: The opposite of moving but we love a hard contrast. Sleep is undoubtedly the single best thing you can do for longterm health. Want to know how long you should be sleeping? Are you ready for it? DON’T GASP. Nine hours. Seriously. Each year new sleep studies are being conducted and the new recommended sleep duration is 9-10 hours for women and 8-9 for men. Regardless of age or gender, it’s not recommended to get less than 7 each night. When you sleep, your body uses the time to flush out harmful toxins from tissues including your brain. This process can potentially help decrease the risk of cognitive diseases such as Alzheimer’s and dementia. When you stop to think, it makes sense, doesn’t it? Pay attention to your mental acuity the next time you don’t get an ideal sleep versus when you wake up feeling rested.
- Manage Your Stress: Emotional stress creates the same stress reaction on a cellular level as the physical stress of exercise. Oftentimes we try to outrun or out lift a crummy day, whereas in reality, when experiencing high bouts of emotional stress, we should opt for gentle movement patterns that don’t overload the central nervous system. Opt for a yoga flow, some bodyweight movements or an easy bike ride around the neighborhood. Commit to a mediation and breath work routine to train your mind into staying in the present moment. This part’s hard, and it takes practice, but life gets so much more manageable when you crack this code. Be gentle with yourself.
- Fuel Don’t Feast: Listen I love to eat. I don’t think the college athlete ever leaves you, but I have completely transformed my relationship with food to view it as the fuel that keeps the engine running. I’m no longer willing to put processed or high sugar items in my body because: 1) I started to take inventory of how they made me feel in the moments after (not good), and 2) I educated myself on the long-term effects they can have on my health (also not good). We’ve become okay with the saying “all good things in moderation” but the reality is you get one body. We don’t get an oil change. If you’re struggling to put higher premium fuel in the tank, it’s going to take time and patience. As you begin to introduce an array of fibrous vegetables and vitamin-rich foods, your body will begin to crave it more. Try cutting (processed) sugar for 10 days, then 15, then 30—EAT AS MUCH FRUIT AS YOU WANT AND DON’T LET THEM TELL YOU BANANAS ARE BAD—and pay attention to how little your body still craves it. Now, for experiment’s sake, reintroduce it, and see how quickly and how often your body wants it again. Your body is chemistry. You can control what it’s made of and what it craves.
Team, we call these the core four pillars of wellness. The key is to master these before you try the latest and greatest advancements in tech and other endorsements. Ice baths won’t fix your chronically inflamed intestinal tract just like that detox won’t reverse the damage already done. Do the work to get your daily basic health in check before you add the bells and whistles. Happy living. Until next time. 👋 | | | Danielle Bitts
VP of Brand, Bodybuilding.com | | |
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