A Model of longevity: Reckoning with the aging paradigm
By Nick McPherson, PHP Exercise Physiologist
Reckoning with the aging paradigm
As we age, we should prioritize our well-being over appearance. Aging well isn’t about being thin; it’s about developing overall strength. A well-structured strength exercise routine adds years to life and life to our years. Strategic nutrition and objective performance tracking through tools like the VALD ForceFrame, DynaMo Max, and ForceDecks used at Precision Human Performance are essential for accurately measuring strength, identifying imbalances, and guiding precise training decisions.
The Musculoskeletal Longevity Connection
As we age, we experience sarcopenia, which is involuntary muscle loss, and osteopenia, which is a loss of bone density. Interestingly, strength declines much faster than muscle size and bone density, so you may appear the same but be physically weaker. Strengthening our muscles also enhances bone density, reducing the risk of injury and allowing us to fully enjoy life with our loved ones—better yet, keeping pace with our grandchildren.
Why Strength Outperformed Weight
Fall prevention is crucial for older adults, as falls are the leading cause of injury-related deaths. Muscle strength helps prevent falls and reduces the risk of joint replacement surgeries. Studies by the University of Buffalo found that a 7kg increase in grip strength leads to a 12% lower mortality rate. The speed at which someone completes five sit-to-stand chair raises also indicates participants' biological age.
Supplement Highlight: Creatine Monohydrate
To develop the strength necessary for longevity, our bodies require the appropriate fuel for training adaptation. Although frequently associated with bodybuilders, creatine has emerged as a leading “longevity supplement.” It can enhance our strength by increasing cellular energy for improved workouts. Furthermore, recently, creatine has been discovered to provide benefits for our brain health and cognitive processing. Today, it remains one of the safest and most effective supplements for countering muscle loss while supporting overall vitality.
Establishing and Tracking Progress
Technological advancements have gifted us with valuable tools such as VALD Force plates and their specialized ForceFrame sensors. These tools, not only utilized by elite athletes but also accessible to the general public, provide objective data on symmetry, braking power, and isometric strength. This data enables the identification of injury risks and concealed weaknesses. By benchmarking performance against age-group norms, these tools offer a precise roadmap for enhancing mobility and mitigating the risk of falls.
VALD data collected during a PHP strength evaluation.
In closing, aging well involves prioritizing well-being and strength over appearance. Strength training, proper nutrition, and objective performance tracking are crucial for longevity, as they combat muscle and bone loss, prevent falls, and enhance overall vitality.