The Exercise Routine To Meet Your Great-Grandchildren

Wouldn’t it be great to be able to get up off the ground after playing with your great grandchildren?

How about lifting that roll-aboard suitcase into the bins without help?

Walk 100 steps with 20lbs of groceries?

…what if you could do all that, when you’re 90 years old?

The following prescription of exercise is linked to a significant decrease in all cause mortality (ACM) — your likelihood of dying at any particular moment — this increases your projected lifespan.

I won’t bury the lede:

• 3 hours of zone 2 cardio per week (4 x 45 minutes)

• 1 hour of zone 5 cardio per week

  • 4 minutes of high intensity followed by 4 minutes of recovery (Repeat 4-6 times)

• 2-3 hours of resistance training per week

Now, the why behind the what.

What are heart rate zones?

Heart rate zones are percentages of your maximum heart rate. There are many online tools for roughly determining your zones, they will vary person-to-person.

Why zone 2 and zone 5?

Zone 2 cardio primarily trains aerobic fitness and betters mitochondrial efficiency (energy production) without incurring a buildup of lactic acid in the body.

Essentially, the hardest you can train without feeling the burning sensation in your muscles.

A good substitute for knowing zone 2 without any other knowledge is being able, but strained, to carry out a conversation while exercising.

Zone 5 cardio trains anaerobic fitness and VO2 Max capabilities. This will make more sense in a second!

Why Cardio?

Cardiovascular Deaths equate for ~32% of all deaths worldwide each year.

An elite VO2 Max rating (top 2.5% for your age category) is linked to a 400% decrease in ACM when compared to the bottom 25% of the same category.

An above average (top 50%) VO2 Max rating equates to an approximate decrease of 100% in ACM, when compared to the bottom quartile.

For context, being a smoker is only an ~40% increase in ACM.

Personal VO2 Max Calculator

Why Resistance (Strength) Training?

We lose ~1% of our strength per year after age 50. Without mitigation this compounds quickly.

Those with lower than average strength or muscle mass — compared to their peers — could see a 200-250% increase in ACM.

Often measured through tests like grip strength, leg extensions, wall sits and dumbbell holds.

What Are Some Simple Exercises?

Zone 2 Cardio

• Swimming

• Cycling (Stationary)

• Brisk Walking

  • Aim for between 13:20-20 minute mile or a 8:20-12:30 minute kilometre

• Rowing

Cardio exercise that is easy to maintain a constant output.

Zone 5 Cardio

• Running (Zone 2 is exceeded too easily when running)

• Stairmaster

• Rowing

Resistance Training

Focus on compound exercises. These help build balance and stability — another key concept of longevity — alongside building strength due to the involvement of multiple muscle groups.

“The Big 6” compound exercises:

1. Squats

2. Deadlifts

3. Pull-ups

4. Bench Press

5. Dips

6. Overhead Press

All 6 of these exercises have modified (easier) versions.

Focusing on functional fitness exercises will also yield the best results related to your longevity goals.