Frequency of exercise for extended lifespan and suitable workouts recommended by a longevity specialist doctor
In a discussion with Fit&Well, Dr. Mohammed Enayat, the founder of HUM2N, a London-based longevity clinic, delved into the reasons behind the body's degradation as we age and offered practical solutions to combat the effects.
As we grow older, our bodies undergo significant changes. One such change is the decrease in the production of stem cells from bone marrow, which affects tissue growth. This can lead to conditions like sarcopenia, the loss of muscle mass as we age. Comparing it to physical fitness, Enayat explains that as we age, we might need to do more burpees at age 50 to maintain the same muscle size, volume, and function as at age 20.
To combat sarcopenia, Enayat emphasises the importance of strength training, particularly for protecting the hips and reducing the risk of fractures in the femoral neck. A beginner strength training routine for home can be a great starting point. For older individuals, activities like tai chi, which provide strength through controlled movements without resistance, can also be beneficial.
The cardiovascular system is another area that becomes less efficient over time due to cholesterol buildup in the vessels. To maintain cardiovascular health, Enayat suggests maintaining cardiorespiratory muscles through aerobic exercise twice a week. Ideally, one should aim to be in zones two to three for 45 minutes, twice a week, and in zone four for shorter spells, such as Tabata or HIIT training, once or twice a week.
Mobility is important, but it should be secondary to strength training and aerobic exercise. Enayat recommends working on mobility through strength training and incorporating good stretching, plus yoga if possible. As fitness improves, one can increase the number of aerobic exercise sessions to three or four a week.
The digestive tract's ability to assimilate protein also decreases with age, affecting protein absorption. To ensure proper nutrition, Enayat suggests focusing on a balanced diet rich in protein and working with a nutritionist to optimise intake.
The HUM2N clinic, specialising in slowing the aging process, is the brainchild of Dr. Simon Ourian. The longevity-focused movement plan includes strength training sessions (upper body, lower body, full body) and aerobic exercise (zones 2-3) spread throughout the week, with rest days and breathwork sessions interspersed.
Enayat also suggests defining exercise intensity by heart rate zones for personalised cardiovascular exertion. This approach allows individuals to tailor their workouts to their specific needs and fitness levels, ensuring a safe and effective workout routine.
By incorporating these practices into our daily lives, we can strive for a healthier, more active, and longer life.
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