10.7 Summary
Key Takeaways
- Living longer does not necessarily mean living better. Prioritizing healthspan ensures as many years as possible are spent in good health and independence.
- Metabolic disease, heart disease, cancer, and neurodegenerative disease can be delayed and even mitigated by early lifestyle interventions.
- Regular physical activity is essential for preventing chronic disease, boosting immune response, and preserving mental acuity.
- Regular physical activity, both directly and indirectly, positively influences all dimensions of wellness.
- Cardiovascular and resistance training, along with mobility and balance work, each offer unique benefits to improve healthspan.
- Using zones (such as zone 2 for endurance and zone 5 for high-intensity work) helps tailor workouts and maximize training outcomes.
- Building muscle and bone density lowers the risk of fractures, improves posture, and supports healthy metabolism.
- Adequate rest, mindful eating, and progress tracking are vital to preventing burnout and ensuring continuous improvement in fitness.
Key Terms
- LIfespan: Represents the total number of years a person lives; a measure most people think of when they consider longevity.
- Healthspan: Refers to the number of years one remains in good physical and mental health, active, and free from serious disease or disability.
- Metabolic disease: This is an umbrella term for a handful of related illnesses that impact our metabolic processes, such as maintaining stable blood sugar and insulin levels, healthy blood pressure, and favorable cholesterol and triglyceride levels.
- Heart disease: Also known as cardiovascular disease, this includes a variety of conditions affecting the heart and blood vessels (arteries and veins). Heart disease develops over many years without noticeable symptoms, which is the reason why it is a leading cause of death globally.
- Cancer: Cancer is marked by abnormal cells growing uncontrollably, sometimes spreading (metastasizing) to other parts of the body. It can begin in almost any part of the body, leading to a diverse range of types and outcomes. Early detection and getting the proper treatment can make an enormous difference in survival.
- Neurodegenerative disease: A decline in cognitive ability severe enough to affect everyday life that primarily impairs memory, thinking, and behaviour. This leads to confusion, mood swings, and difficulty with basic tasks like speaking or recognizing faces. Over time, conditions progressively worsen, eventually leading to complete dependence on others for care.
- Physical activity: This includes any movement, spontaneous or planned, that causes your muscles to contract and use energy.
- Physical exercise: This is a subset of physical activity that is planned, structured, and done with the specific goal of improving or maintaining fitness.
- Physical fitness: Refers to your body’s ability to perform daily tasks or exercise with strength, endurance, and flexibility while minimizing the risk of injury or disease. People with high fitness are often described as having a high capacity for functional movement and recovery.
