Live Longer Habits

A personal trainer explains how to easily get a fit and functional body, improve your posture, and boost your metabolism. 

If you want to enjoy a better, longer life, getting stronger should be one of your goals, says top trainer Ollie Thompson, who runs Welltolead, a health coaching company focused on performance. 

He believes that maintaining muscle health is often overlooked. Strength training is vital not only for staying mobile and active but also for overall health as we age. 

Regular strength training helps with metabolic functions by making our bodies better at using insulin, supports heart health by lowering blood pressure and inflammation, balances hormones to fight off age-related issues, keeps bones strong to prevent fractures, and strengthens the immune system to fend off illnesses. 

To help you get stronger, Thompson recommends three exercises he thinks are the most beneficial for longevity: 

1. Assisted chin-up 

2. Bulgarian split squat 

3. Farmer’s carry 

Thompson notes that if we define longevity as living well for longer—staying vibrant, independent, and free from disease—these three exercises should be at the top of your list. Together, they work to strengthen muscles in both your upper and lower body, improve joint health, enhance balance and coordination, and boost your posture. 

How to do an assisted chin-up: 

1. Position a barbell in a rack at chest height. 

2. Sit on the ground beneath the bar, reach up and grip it with your palms facing you, hands about shoulder-width apart. 

3. Keep your feet on the floor for support and pull yourself up until your chin is above the bar, squeezing your shoulder blades together as you do so. 

4. Gradually lower yourself back to the starting position. 

Over time, try to use less support from your feet to make it trickier as you get stronger. You can also use a machine or resistance band for added help. 

Benefits of the assisted chin-up: 

Though chin-ups may seem tough, using a machine, resistance band, or a lower bar with your feet on the ground can make them easier for most people. Adding them to your routine offers many benefits. Chin-ups engage multiple muscles in your back, arms, and core, and are great for shoulder health. Thompson highlights that full chin-ups let your shoulder blades move through a full range of motion, which is good for shoulder stability. 

Additionally, it significantly strengthens grip, which research links to better muscle health and longer life. 

How to do the Bulgarian split squat: 

1. Stand in front of a bench or steady surface about knee height, facing away from it. 

2. Hold a dumbbell or kettlebell in your left hand by your side. 

3. Place your left foot on the bench behind you, keeping your right leg straight and your hips square. 

4. Lower your left knee toward the ground, keeping your chest up, then push through your right foot to return to the start.  

Benefits of the Bulgarian split squat: 

Like chin-ups for the upper body, the Bulgarian split squat strengthens your lower body. As a single-leg exercise, it’s fantastic for building stability and strength around the hips, knees, and feet and helps to correct muscle imbalances while improving balance. This exercise also enhances your ability to sense your position and movement, a vital skill for preventing falls as you age. 

Additionally, performing it correctly activates all major leg muscles while promoting hip extension, which tends to weaken with age. This strength and mobility support healthy movement and can relieve back and hip pain. 

How to do the farmer’s carry: 

1. Hold a dumbbell or kettlebell in each hand by your side with your palms facing inwards. 

2. Keep your torso upright and your core tight, then walk with the weights.

Benefits of the farmer’s carry: 

The farmer’s carry is an easy yet effective exercise: just grab some weights and walk with them. Thompson notes that this simple movement is often overlooked but offers tremendous benefits. It works the whole body, improves grip strength, and enhances posture. It builds strong joints, boosts hip stability, and challenges your balance and coordination. 

Plus, it’s a great way to strengthen your body while getting your heart rate up, benefiting both heart and lung health. The farmer’s carry is suitable for most people and is easy to adjust for different fitness levels. 

Other considerations for longevity: 

While Thompson highlights the importance of resistance training, he also emphasises the value of cardiovascular exercise—activities that elevate your heart rate for a period. Cardio is essential not just for heart health but also for boosting energy, improving sleep quality, and reducing stress. 

A well-rounded approach to longevity includes both low-intensity cardio (around 60-70% of your maximum heart rate) and bursts of high-intensity training. This combo helps create both a strong aerobic base and enhances your peak aerobic capacity, which is linked to better health and longer life.

Source: Independent, welltolead