Current State of Health & Longevity
Are You Moving Enough to Stay Healthy as You Age?
60% of the world’s population is sedentary, meaning most people don’t get regular exercise, work sedentary jobs, and spend much of their day sitting with minimal movement.
20% of people exercise, but not enough to maintain their physical health.
In other words, 80% of the world’s population experiences a decline in health year after year, simply due to insufficient movement and exercise.
According to the National Aging Council, approximately 80% of older adults have at least one chronic condition, and 68% have two. Nearly 50% are managing two or more.
While this isn’t direct causation, the correlation between a lack of exercise and the rise in chronic diseases is well-documented. In many cases, these conditions are preventable and can significantly affect quality of life.
The Human Body and Aging: What You Need to Know
Strength: The Foundation for Movement
Most of us reach our physical peak around the age of 30. Up until that point, the cells responsible for building our body outpace those breaking it down. After 30, muscle mass and strength naturally begin to decline. Without regular strength training, we can lose around 3-5% of muscle mass per decade, with this rate accelerating after age 60. Strength tends to diminish even faster, which directly impacts mobility and overall health.
For those with chronic injuries, the decline in muscle mass happens even more rapidly. The longer an injury lingers, the quicker the loss of muscle and strength. This highlights the importance of staying active and addressing health concerns early to prevent further decline.
Flexibility: Essential for Lifelong Movement
Flexibility is another critical component of physical health that begins to decline with age. Flexibility starts to decrease in your mid-30s as the collagen fibers in your muscles, tendons, and ligaments become less elastic. Research indicates a loss of 10-15% in joint flexibility by the time you reach your 70s, especially if flexibility exercises are not a regular part of your routine. Maintaining flexibility is essential for preserving range of motion, preventing injuries, and enabling the body to perform strength and power-based movements effectively.
Incorporating regular stretching, yoga, or mobility exercises into your routine can slow down this decline and improve overall movement quality. Flexibility provides the foundation for strength and speed, as a restricted range of motion can limit the effectiveness of other physical training.
Power & Speed: The First to Decline
Power and speed, or the ability to move quickly and explosively, decline earlier and faster than muscle strength. Research shows that power declines at a rate of 8-10% per decade after the age of 30, which is almost double the rate of strength loss.
Speed and power are crucial for both athletic performance and daily movements—whether it’s sprinting, jumping, or quickly reacting to avoid a fall.
Losing power and speed increases the risk of injury and reduces your ability to perform functional tasks later in life, such as rising from a chair or climbing stairs. Fortunately, explosive movements like jumping, sprinting, or even doing faster-paced strength exercises can help maintain power and delay the decline.
Physical Activity Recommendation
The CDC, American Heart Association and Department of Health & Human Services recommend specific physical activity levels to help maintain health and longevity, especially as we age. These guidelines include:
Aerobic Activity: Engage in at least 150 minutes of moderate aerobic activity (like brisk walking, cycling, or dancing) each week or 75 minutes of vigorous aerobic activity (such as running, swimming, or hiking) spread throughout the week.
Strength Training: Incorporate strength training exercises at least two days per week. These can include weightlifting, resistance band exercises, or bodyweight activities like push-ups and squats to maintain muscle mass and functional strength.
By following these recommendations, you can significantly improve your health outcomes, including reducing the risk of chronic conditions and improving mobility, flexibility, and muscle strength as you age. The chart above visualizes these recommendations to make it easy to integrate into your routine.
When Should You Start Caring? Is It Too Late?
One of the most common questions I get is, “When should I start caring about my body?” The answer? It’s never too early or too late.
But let’s be honest—the sooner you start, the better your chances of maintaining a higher physical baseline as you age. Think of it this way: The earlier you invest in your health, the more "currency" you have to spend on your future. But even if you’re starting later in life, every step you take towards improving your strength, mobility, and health matters.
What Should You Do Next?
That’s the exciting part! In the next article, we’ll dive into exactly how you can take steps toward building strength, preserving muscle mass, and staying active—no matter where you are in your journey. Remember, your body’s potential is greater than you think, and the sooner you start, the more you can achieve. Stay tuned!