Exercise and longevity go hand Exercising every day prolongs life

Strength Training Dancing & Longevity

Gita
March 17, 2024

As we age exercise becomes very important to maintain good health. Exercising every single day prolongs healthy independent living. Some longevity experts feel it is even more important than diet.

Whether it is for balance or fall prevention exercise is the number one priority for most people. It improves health span and makes it easy to go about day-today life.

We all know that exercise is an essential part of living a long and healthy life. Whether we’re into team sports, walking, CrossFit or barre – all movement is good. And we know, ideally, that we should be aiming to strike a balance between strength and cardiovascular training, which alongside a balanced diet and good sleep, are the pillars of wellbeing.

Yet research consistently shows that only a small proportion of people (and significantly fewer women than men) are achieving the minimum recommendation of strength training twice a week, with factors such as lack of time and money touted as the reasons we’re falling so far short.
This is something that osteopath and musculoskeletal strength specialist David Vaux is seeking to change with his new book, Stronger – How To Build Strength: The Secret To A Longer, Healthier Life.

Strength Training: Beyond Muscle Development It’s a common misconception that strength training is solely about muscle development, often visualized as bulky figures lifting heavy weights. However, David Vaux, a specialist in the field, broadens this view significantly. He clarifies that strength training—or resistance training, as he prefers to call it—is integral for maintaining a robust musculoskeletal system. This type of exercise is key to sustaining not just muscle mass, which is especially vital as we age and begin to lose fast-twitch muscle fibers, but also for bolstering our bones, tendons, and connective tissues. These components are essential for an independent, active life, helping to mitigate the risk of injury and improve overall physical stability.
The Simplicity of Resistance Training The term ‘strength training’ might evoke complex gym routines, which can be a barrier for many. Vaux suggests rethinking this term to focus on the concept of resistance rather than on weights or gym equipment. He encourages the adoption of functional, straightforward exercises like bodyweight movements, which can be incorporated into daily life seamlessly. Pull-ups, squats, and lunges, for instance, can be done at home or in a local park, using one’s own body weight as resistance. This approach makes strength training more approachable and less daunting for those new to exercise or for those who may be intimidated by traditional gym environments.
Integrating Strength Training into Daily Activities Vaux is keen to point out that strength training isn’t just about dedicated sessions; it can be woven into our everyday actions. He urges us to consider the physical demands of our daily tasks as opportunities for strength training. Carrying groceries or engaging in household chores like changing bedsheets can contribute to our physical fitness. By becoming more intentional with our movements and recognizing them as part of our strength training regime, we can turn mundane activities into beneficial exercises. This perspective not only makes strength training more accessible but also encourages a constant, natural engagement with our physical health.
Challenging Yourself with Difficult Exercises To achieve a well-rounded fitness regimen, Vaux recommends seeking out and embracing exercises that challenge us. It’s easy to fall into a routine of favorite, comfortable exercises, but growth comes from pushing our boundaries and working on our weaker areas. A whole-body fitness approach means diversifying our workouts to ensure all muscle groups are engaged and strengthened. By finding joy in the challenge, we create a sustainable and effective fitness practice that fosters both physical and mental resilience.
Listening to Your Body’s Needs Finally, Vaux highlights the importance of the mind-body connection in exercise. He reminds us that being attuned to the body’s signals is crucial for a safe and productive fitness journey. Training intensity should vary according to individual needs, taking into account factors such as sleep, stress, and personal fitness levels. Self-regulation is key; it’s about striking a balance between challenging oneself and acknowledging when rest is necessary. Vaux believes in a tailored approach to fitness—one that respects the body’s feedback and adapts accordingly, ensuring a healthier and more enjoyable path to physical wellbeing.

Through this nuanced approach, Vaux dismantles the barriers to strength training, presenting it as a flexible, inclusive, and fundamentally necessary component of a healthy lifestyle. His insights aim to empower individuals to incorporate strength training into their lives, regardless of their starting point, and to do so with a sense of confidence and personal awareness.

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The Multifaceted Benefits of Dance for Mental Health and Longevity

The relationship between dance and mental health is intricate and profound. In the journey of aging gracefully, it is not just the physical aspects that we need to care for, but also our mental well-being. Research has progressively unveiled that dance, an activity that has rhythmically moved through the eons of human history, offers significant mental health benefits that may rival traditional exercises.

The Cognitive Harmony of Dance

Emerging studies continue to reinforce the anecdotal joy that dance brings into our lives. A systematic review from the British Medical Journal reveals a staggering potential in dance to combat depression, reducing depressive symptoms by as much as 96% compared to control groups. These figures not only challenge, but also surpass the outcomes associated with cognitive behavioral therapy and pharmacological interventions like SSRIs.

While researchers urge caution due to the modest volume of dance-related studies, the findings remain a beacon of hope. Further, dance therapy has shown promise in enhancing cognitive functions among older adults, providing a neuroprotective benefit that is vital for healthy aging.

The Efficacy of Dance in Bolstering Brain Health

Dance and Social Integration Dance is often a group activity, promoting social interaction and community engagement. These social connections fortify mental health and are known to contribute to longevity. The community aspect of dance can provide support, joy, and a sense of belonging, all of which are essential for a healthy mind.
Creative Expression Through Movement Dance serves as a creative outlet, allowing for expression that goes beyond words. It’s an activity that not only challenges the body physically but also stimulates the brain creatively. Maintaining hobbies, such as dance, is linked to better mental health outcomes.
Therapeutic Impact of Sound and Movement Neurologist Kulreet Chaudhary, M.D., shed light on the therapeutic effects of sound in combination with movement. Exposure to music, particularly rhythms and beats that evoke personal significance, can have restorative effects on brain function. Music therapy, involving ancient sounds and mantras, has been shown to improve executive function and alleviate symptoms of anxiety and depression.
Joyful Engagement with Life The simple act of experiencing joy has profound health implications. Dance, by its very nature, is a celebration of life’s rhythms and can be a source of immense happiness. This connection to joy and happiness has been linked to longer lifespans and better quality of life.
Diversity in Exercise Preferences While dance is not universally appealing, its principles can be incorporated into various exercise routines. Adding music to your workout or participating in group fitness classes can enhance the mood-lifting benefits of exercise.
Enhancing Workouts with Dance To capitalize on the brain benefits of dance, consider blending dance movements into regular workouts. This could mean exercising to music that resonates with you or engaging in group workouts that incorporate dance elements.

Dance as a Catalyst for Cognitive and Social Well-being

Dance classes serve as more than just a way to improve coordination and rhythm; they are a potent conduit for cognitive and social well-being. Studies illustrate that engaging in dance can reduce the risk of dementia and Alzheimer’s disease, as it provides simultaneous mental and physical stimulation.

Participating in dance has also been associated with a 46% lower risk of cardiovascular disease. This is likely due to the holistic workout dance provides, enhancing not only mental agility but also heart health.

Moreover, the communal nature of dance offers a potent antidote to loneliness and social isolation, contributing to a heightened sense of fulfillment and an improved quality of life.

Conclusion:

The Universal Rhythm of Dance Dance stands out as an activity that uniquely addresses the mental, physical, and social aspects of health, making it a powerful tool for those seeking to enrich their quality of life and ensure their well-being as they age. Whether it’s the community bonding, the cognitive engagement, or the sheer joy it brings, dance’s role in mental health and longevity is as rhythmic and vibrant as life itself.