Focus on increasing muscle mass, improving balance, and building good bone density as fundamental strategies to survive, thrive, and maintain functional independence as you age.
Perform strength training three to four days a week, prioritizing multi-joint compound movements (e.g., squats, deadlifts) to promote muscle growth (hypertrophy), enhance metabolic function, and increase caloric expenditure.
Engage in high-intensity interval training (HIIT) once a week, performing three 20-second all-out efforts with three minutes of rest between bouts, to significantly improve insulin resistance and glucose disposal.
Begin prioritizing the care of your skeletal muscle in your 30s and 40s, as its decline with age can lead to decreased metabolic function, glucose disposal issues, and reduced repair efficiency.
Cultivate the mindset and discipline to push your body to uncomfortable levels during training, as embracing this discomfort creates capacity for aging well and augments physiological responses.
Incorporate bouts of high-intensity movement and lifting heavy things into your routine, as the human body is designed for this type of physical activity beyond just walking.
Choose more intense exercise for greater impact and efficiency, as high-intensity interval training can provide benefits comparable to longer, leisurely activities in a much shorter timeframe.
Adapt high-intensity interval training (HIIT) to your personal fitness level, focusing on relative intensive effort (e.g., speed walking, chair stands), and consult a physician before starting.
Begin moving your muscles more, even if you can’t commit to an optimal regimen, because any physical activity provides significant benefits and is better than inactivity.
Integrate creative, short-burst, high-intensity activities (e.g., skipping rope in one-minute segments) throughout your day to provide a beneficial stimulus, even without a gym or personal trainer.
Use bodyweight exercises as a valuable starting point for training, especially if other options are not available, understanding they might require more time.
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