Aug 11, 2024

Workout Recovery might be the Key to Living Longer

Latest scientific research into the human lifespan

Scientific research into human life expectancy suggests that the human lifespan has increased over the centuries due to advancements in healthcare, nutrition, and technology. However, the biological limit of human life remains a topic of debate among scientists. Some experts propose that the maximum potential lifespan for humans could peak at around 120 to 125 years. This notion is backed up by a study published in Nature, which concluded that the human lifespan appears to hit its ceiling at 114.9 years.

Comparatively, the average lifespan in the United States is approximately 78 years, per the most recent data from the World Bank. This data suggests the estimated maximum lifespan might be almost 50% more than the current average U.S. lifespan. Could we be leaving 37 years of life on the table?

Scientists are striving to understand the biological processes that lead to aging and how to reduce, or even reverse, some of these processes. They're exploring everything from genetic modification to age-slowing medications.

While new therapies and drugs are being tested, studies suggest that good lifestyle choices are something you can do now to live longer. Simply put, the integration of regular physical exercise helps a lot. Activities such as weightlifting and running have been linked to longevity.

What surprised us the most was the fact that women who do muscle strengthening had a reduction in their cardiovascular mortality by 30%. We don't have many things that reduce mortality in that way." - Dr. Martha Gulati, Director of Preventive Cardiology at Cedars Sinai in Los Angeles.

The secret to truly tapping into these longevity-enhancing properties lies not only within the training process of the activity itself but also within the following recovery period. Recovery is an often overlooked aspect of physical exercise and wellness regimes, yet it is critical in optimizing the longevity benefits these activities offer. In this article, we are going to go into the longevity science behind running and weightlifting and specific recovery techniques and tools to maximize their impacts on your longevity health.

You don't have to be a marathoner or a bodybuilder to live a long life

You don't have to be a gym rat or an iron man to enjoy the lifespan benefits of running and weight training. Many will ask what the minimum viable effort you need to put in to get longevity results is. Not as much as you might think.

According to the Centers for Disease Control and Prevention, adults should aim to do at least 2.5 to 5 hours of moderate-intensity aerobic exercise (like running) or 75 to 150 minutes of vigorous aerobic exercise per week. Couple this with strength training activities (like weightlifting) on two or more days a week for substantial health benefits. Simply put, if you took a 30-minute jog Monday through Friday and then went to the gym twice per week, you checked all of the boxes.

You might have a busy work or family schedule, but you have only 10 minutes to get away for a workout. Researchers suggest that running for 5 to 10 minutes a day at a moderate pace can significantly reduce the risks of cardiovascular diseases and all causes of mortality.

Similarly, if you don't have time to hit the gym, you can engage in push-ups and body weight squats for 30 minutes twice per week to make it beneficial. One little life hack that might work for you is taking 30 minutes to do a "deck of cards." Take any old deck of playing cards. Place the stack face down and flip a card. If it is black (spades or clubs), do body-weight squats; if it is red (hearts or diamonds), do push-ups (you can use your knees if you need to). You don't have to finish the full deck; you just do 30 minutes, which can be enough.

Going to the gym and hitting a longer run will likely increase the longevity benefits, but the key to emphasize is consistency. Do something that you can stick to week in and week out. The other key that is often overlooked is recovery from these sessions, which we will dive into in detail, but first, let's look at what investing in a few hours of running and weight training can do for you.

Six-pack abs are amazing but what about living to 100?

We are all familiar with the vanity pressures society puts on us to look like fitness models, but that is not what this article is about. Undoubtedly, looking good in a pair of jeans feels great, but what if we changed why we work out? What if every time you laced up your shoes, you envisioned taking your great-grandchildren to school or traveling well into your 90s? Does it seem too far-fetched? When we look into what weight training and running actually do for the body, the reasoning gets a little more realistic.

How does weightlifting help you live longer?

Weightlifting, or resistance training, is associated with multiple health benefits contributing to increased longevity. Here's a deeper look into how it helps:

Muscle Mass and Strength: Weightlifting builds muscle mass and strength. Maintaining muscle is critical as we age because it helps prevent falls, maintains mobility, and ensures independence.
Metabolic Health: Resistance training can improve metabolic health by increasing insulin sensitivity. This aids in managing blood sugar levels, reducing the risk of metabolic syndrome and type 2 diabetes.
Bone Density: Weightlifting improves bone density, reducing the risk of osteoporosis and fractures, especially in older adults.
Mental Health: Regular resistance training has been linked to improvements in mental health, including reductions in anxiety, depression, and chronic stress.
Chronic Disease Prevention: It can aid in the prevention and management of chronic diseases such as heart disease, arthritis, and back pain by improving cardiovascular health, flexibility, and posture.
Hormonal Benefits: Weightlifting positively affects hormone levels, including growth hormones and testosterone, which play a role in health and aging.
Inflammation and Oxidative Stress: Regular resistance exercise can reduce inflammation and oxidative stress markers linked to various age-related diseases.
Mitochondrial Health: Resistance training can enhance the health and efficiency of mitochondria, the powerhouse of the cells, playing a crucial role in aging and longevity.

How does running help you live longer?

Running does more than burn off extra calories. Here is a list of the multiple health benefits that running can provide:

Cardiovascular Health: Regular running has been shown to significantly improve heart health by increasing cardiovascular efficiency, lowering blood pressure, and reducing the risk of heart disease.
Metabolic Benefits: Running can help regulate blood sugar levels, improve insulin sensitivity, and contribute to a healthy weight, all of which are crucial factors in preventing metabolic syndromes and type 2 diabetes.
Mental Health: Engaging in running and other forms of physical activity has been associated with reduced symptoms of depression and anxiety. The endorphins released during exercise can improve mood and overall sense of well-being. This sense of well-being is linked to lower stress levels, which have been shown to lead to longer lifespans.
Musculoskeletal Strength and Balance: Regular running strengthens the muscles and joints, improving mobility and balance and reducing the risk of falls and fractures in older adults.
Longevity later in life: Research by Stanford University found that regular running slows the effects of aging, with elderly runners generally experiencing fewer disabilities, a longer span of active life, and they're half as likely to die early deaths.

The science is clear that physical exercise is a tried and true method for longer living, but one commonly overlooked factor for longevity is workout recovery.

The Science Behind Exercise Recovery and Longevity

Exercise recovery is a critical aspect of any fitness regimen. The recovery phase is when the body repairs itself, adapts to the stress of exercise, and becomes stronger. This process involves multiple physiological mechanisms and is influenced by various factors, including nutrition, sleep, and stress management. Here's how exercise recovery contributes to longevity:

Muscle Repair and Growth: Microscopic tears occur in muscle fibers after exercise, particularly resistance training. The body repairs these tears during recovery, a process facilitated by protein synthesis. Adequate recovery ensures muscles rebuild stronger, contributing to better muscular health over time, crucial for maintaining mobility and independence in older age.
Replenishment of Energy Stores: Exercise depletes glycogen stores in muscles. Recovery periods allow these stores to be replenished through the consumption of carbohydrates. Proper energy store replenishment is essential for sustained physical activity and metabolic health.
Reduction of Inflammation: Exercise induces acute inflammation, a natural part of the healing process. However, chronic inflammation can be detrimental to health and is linked to many age-related diseases. Adequate recovery, including rest and proper nutrition, helps modulate inflammation levels, preventing chronic inflammation and supporting longevity.
Prevention of Overtraining Syndrome: Overtraining syndrome results from excessive exercise without adequate recovery, leading to fatigue, decreased performance, and increased risk of injury. Ensuring proper recovery helps maintain a balance, supports consistent training, and reduces the risk of long-term health issues.
Enhanced Cardiovascular Health: Recovery is not only about physical rest but also includes active recovery tools, like the Naboso Neurostick, which can help improve blood circulation and facilitate the removal of waste products from muscles. This process helps reduce the risk of cardiovascular diseases.
Improved Sleep Quality: Exercise and recovery are closely linked to sleep quality. Regular physical activity promotes better sleep, crucial for recovery, as many repair processes occur during sleep. In turn, adequate sleep supports effective exercise recovery, creating a beneficial cycle.
Psychological Benefits: Recovery periods also offer mental health benefits. They provide a break from the physical and mental stress of intense training, reduce the risk of burnout, and improve overall well-being. Mental health is as important as physical health in contributing to a longer, healthier life.

Adopting a holistic approach to recovery, including adequate nutrition, rest, active recovery techniques, and stress management. To make this even more optimized, Naboso has three tools that can help you.

Weightlifting Recovery with the Naboso Neuro Stick

For those involved in weight lifting, the recovery phase is most crucial in unlocking muscle growth potential. This is where the Neuro Stick leaps into the spotlight. A product endorsed by fitness experts, the Neuro Stick simulates certain physiological responses during the rest phase after a strenuous weightlifting session.

Unlike most recovery tools, this massage and circulation recovery stick provides enhanced sensory input and boosted proprioception, thereby stimulating blood flow to the muscles, encouraging nutrient replenishment, and speeding up recovery time.

What sets the Neuro Stick apart is its promise of profound neural enhancement. With its unique design and innovative approach, this tool doesn't just assist in muscle recovery; it also enhances skin and nerve circulation. The result? Faster muscle recovery, reduced inflammation, and potential improvement in overall performance.

The Neuro Stick is handy, lightweight, and travel-friendly, making it ideal for anyone maintaining a consistent fitness regimen in the gym, at home, or while on the go.

Runner Recovery with the Naboso Neuro Ball

Widely accepted as a revered innovation in fitness recovery, The Neuro Ball offers a novel approach to muscular restoration following rigorous runs. This tool relies on the principles of sensory stimulation to promote more comprehensive and effective muscle recovery. The purpose is the ball's unique ability to provide enhanced sensory input, stimulating skin and nerve circulation.

Runners, in particular, can benefit significantly from incorporating Neuro Ball-accompanied recovery sessions into their routine. By creating a pressure point impact on sore muscles, the Neuro Ball helps to alleviate post-run muscle tension, speeding up the recovery process. The gentle pressure stimulates blood flow to the area, promoting faster replenishment of nutrients lost during the run. This, in turn, contributes to quicker healing of micro-tears in muscle fibers that often result from high-intensity cardiovascular activities.

It's not just about physical recovery alone; the Neuro Ball enhances proprioception. Proprioception represents our body's ability to perceive its position and movement in space, a vital aspect of improving athletic performance. Enhanced proprioception means better muscular coordination, resulting in reduced risk of injuries and increased effectiveness during future run sessions.

Passive Rehabilitation with Naboso Insoles

Naboso's innovative line of insoles is designed not just for active exercise but also to cater to passive recovery as you walk about during your day. They leverage a unique technology that taps into the science of proprioception, enhancing sensory feedback and promoting better posture, balance, and overall body performance.

These insoles utilize textured stimulation to awaken the nerves in the feet, thus improving strength and balance. Acting as a constant conduit for sensory stimulation, they effectively turn a simple stroll into a powerful tool for muscle recovery and neural enhancement.

This is about enhancing your workout performance and supporting your body's natural recuperative processes. By incorporating these insoles into your regular footwear, you incorporate an element of recovery into the most routine parts of your day. This subtle approach to continual recovery optimizes your body's rest periods, lending to healthier muscles and, ultimately, a longer and more active life.

The Longevity Lifestyle with Naboso Recovery Tools

Indeed, exercise functions as a key to a longer, healthier life. But it's important to remember that the intensity of your exercise regime isn't everything. Consistency trumps intensity when reaping the extensive benefits of physical activity. It's about showing up for yourself week after week, nurturing a sustainable routine that harmonizes with your lifestyle. But to do this, one thing is positively fundamental—energy.

This sufficient energy effectively boils down to one crucial element—proper recovery. The journey to a fitter, longer life isn't merely paved with sweat and exertion. It's equally about what happens after the workout—how we unwind, replenish, and prepare our bodies for the next round.

This is where Naboso steps in, providing innovative tools meticulously designed to enhance your recovery process. Whether it's the Naboso Neuro Stick for weightlifting recovery, the Neuro Ball for runners, or the soothing insoles for passive rehabilitation, Naboso has considered every angle.

By integrating these tools into your fitness routine, you're not just optimizing your post-workout recovery but infusing your everyday life with continual rejuvenation. This long-term strategy boosts your weekly motivation and empowers you to embrace a lifestyle of physical activity and longevity.

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