Hi friend, how are you?
On Sunday mornings I volunteer as a doorman for my church
Have been in that spot for about a decade now
2 services, every Sunday, 4 Sundays a month ( unless there’s 5 that month )
Unless someone parks in the front row they come around the building. The part they walk around is peered about 3ft off of the ground
So every Sunday I watch about 300 adults walk in, and can only see the bottom half of their bodies until they make the turn… My buddy that serves with me for the first service, a pastor, and myself all can tell who is coming around the corner before they get there
We can tell by their walk, and their gates
Time is ticking, it does that to all of us, but for some it’s moving faster
There are many that are 70sh, and we can tell who is “feeling it” vs those that are still out on the golf course regularly, and there are many that are 70sh and still golfing, hiking, going scuba diving and lots of other interests
Yesterday I came across Dr Arun L Naik, he’s a Neurosurgeon
He talked about his Top 10 things for not getting dementia, here are the TOP 4
1st: Sleep
2nd: Sunlight within 20 minutes of waking
3rd: Squats
4th: Strength training
Squats not only strengthen the legs, but science tells us that the #1 predictor of longevity is not blood pressure, not cholesterol, but how strong our legs are
How much blood can your legs recirculate back up to the heart, and how fast
Hence that saying “Thick thighs save lives”
The stronger our legs are the longer we remain independent
And the longer we remain cognitive
For years that was never spoken about, big pharma makes billions off of “Sick care”
Today it’s standard practice for Dr’s to tell their patients to strength train, not just walk.
Walking helps the heart, but it doesn’t provide the resistance needed to counteract bone deterioration the way strength training does, no one wants to break a shoulder or a hip
There is no one size fits all for proper strength training
Factors like age, injuries, current level of fitness all play a part as to how we should train
But they should never be used as an excuse either
You don’t need fancy equipment, just get started
Joining a gym can help if you lack motivation or are nervous
Consider hiring a personal trainer, you don’t have to keep them long term, just enough to get you started
Do large muscle compound movements like squats, and dead lifts
If you can’t squat with a bar behind your neck put it in front of you
If you are frail and need help there is no shame to that game
You can start by doing air squats while holding onto a chair if you need to
Kettlebell training combines strength, agility and cardio all into one
You can start off as light or as heavy as you want
YouTube has tons of training videos
My goal isn’t just to help you live longer, but better and stronger too
Get up, get moving, start moving some weight
There is nothing that we can do that will help us build stronger bones, muscles and brain cells
Strength training just 3 times a week reduces all cause mortality by 13%
It reduces cardiovascular disease by 19%
And neurological diseases by 27%
If you do some cardio, 150 minutes per week, or 2.5 hours a week, where it’s actually hard for you to speak as you exercise, think very very fast walk, the combination of strength training and cardio 3 times per week prolongs life more than doing just one or the other
I see dozens of folks in their 70s each week on the treadmills, elliptical machines, rowing machines, they all might just outlive me!!!! 🙃
If you’re 36, start now if you haven’t already
If you’re 76 start now if you haven’t already
Male / female, doesn’t matter, go move some heavy stuff, you will live longer
Invest wisely, live charitably and be well
Brother Bill
For the ladies
https://youtu.be/ZK481WtfyL0?si=X_30PCJRoK5J4Vc6
Fellas ( and ladies too )
https://youtu.be/4KmeNr8mKXU?si=vlqRAOcWpLY9YThN