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Pay now or pay later? Do you want to become a wise, fit, healthy elder full of energy, vigor, and vitality? Do you want to be able to run circles around your grandkids at the park and out-paddle them in a kayak or on a stand-up paddleboard? Or, do you want to fade away slowly?
Retirement years should be a high point in your life, and modern science is making it possible for us to live longer. However, it is up to you to determine the fate of your health span. What will the quality of your life be like?
Staving off Father Time is no small feat. So, what can you do? Practices like staying well hydrated, having a growth mindset, intermittent fasting to stimulate autophagy and develop metabolic flexibility, meditation, strength training, mobility work, zone 2 cardio, getting regular chiropractic care, taking good quality nutritional supplements, and good quality sleep all help us in the longevity game.
A Body In Motion Is A Healthy Body
Movement defines life, and mobility equals survivability. Many doctors and other exercise specialists will argue that we need to do aerobic exercise 5-6 days a week as we age. That often becomes a prescription for the long slow walk, bike, or jog to nowhere. You must also incorporate strength training into your weekly exercise regimen at least 2-3 times weekly and these strength workouts must be augmented by additional cardio exercise in a zone 2 heart rate level, which means you are sweating and have an elevated heart rate, but can still carry on a conversation. Long brisk walks, hikes, bikes, erg rowing, and jogs are all excellent examples. A hard day in the yard could also count towards your quota.
Here is my advice on getting restarted if your last consistent workout routine was a while ago.
- Begin doing some light to moderate cardio aerobic exercise: walk, hike, jog, swim, bike, row, you get the idea. Shoot for 20-30 minutes every other day for the first week or two.
- Gradually build up to 30 minutes daily for 5-6 days per week. Depending on your fitness level, this phase can last 1-3 months.
- Start implementing some strength training.
- Prioritize stability training at least 4-5 days a week.
Remember, it is a good idea to consult your doctor before attempting a new exercise routine.
Get Good Quality Sleep
Research shows that very few activities significantly impact your health more than good quality sleep. Insufficient sleep increases oxidative stress, leading to a whole cascade of things that lead to neuronal death. Have you ever wondered why you have a mental fog when you are sleep-deprived? Science shows that inadequate sleep can lead to the degeneration and death of neurons, the brain, and the body’s semiconductors. Here are some tips for ensuring good quality sleep:
- Cut off electronics an hour before bed whenever possible.
- Install a blue light-reducing application on your device or wear blue light-blocking glasses.
- Keep your sleep area cold and dark.
- How cold? 67-68 degrees Fahrenheit.
- How dark? Under the ship at night dark.
Become The Manager Of Your Social Community
Another key to longevity is having great relationships with great people. Studies show that married people tend to enjoy greater longevity. But it’s not just having a spouse that matters. Strong friendships and relationships with colleagues, family, mentors, coaches, and neighbors can significantly impact longevity.
A Human Who Isn’t Growing Is Decaying
Do you know your purpose, mission, values, and vision? What do you do for relaxation? To keep living, you need to keep learning and keep growing.
You’re Sick Because You’re Stressed
You can’t redline the engine forever. How often do you take time to recover? Is it daily, a few times a week, or rarely, if ever?
How many balls are you juggling? Are you overworked? Are you emotionally and mentally exhausted from work and burnt out? Bored? Do you have trouble focusing on what matters most? Do you have trouble turning your brain off?
Are you running on cortisol and adrenaline? Do you feel there is never enough time to complete everything on your list? Do you feel like the world is moving so fast that you can’t keep up? Are you physically drained and feel the need to take a nap? Do you wake up feeling well-rested?
It is critical to prioritize, plan, and organize your time if you want to enjoy a long healthspan.
Your Mind And Your Body
Emotional control and a positive attitude are vital to sustaining good health. You can live a high-performance and active lifestyle, eat clean food, go to the gym, and exercise, or live recklessly and spend your time in the doctor’s office. The choice is yours.
Author Bio
Dr. Matt Fontaine is a lifelong athlete with over 24 years of experience as a sports chiropractor. His private practice in integrative physical medicine focuses on an accurate diagnosis, rapid recovery, and peak performance. He has served as a sports chiropractor in major league baseball and with the ART Ironman Triathlon Medical team. He completed his residency at the Texas Back Institute and has spent the last decade-plus serving a patient community that includes men and women of the U.S. armed forces, veterans, and other governmental agencies. His new book is Only One Body (Adjusted Inkworks, August 19, 2025). Learn more at Dr. Matt Fontaine.
