Unlocking Vitality: Part 1
Defying fragility and delaying mortality.
Aging is an inevitable part of life, but your age doesn’t have to be the defining factor for your health and vitality.
If you had access to a drug that would increase the years of your life and the life in your years, would you take it?
What if we told you that the drug, the most powerful longevity drug, is exercise.
If you put consistent effort into exercise then aging doesn’t have to mean a decline in health and vitality. The data undeniably shows that seniors who participate in strength training and aerobic exercise, such as CrossFit, can have remarkable improvements in muscle mass, cardiorespiratory fitness, and overall longevity.
In this two-part blog series, we delve into the transformative benefits that CrossFit offers to seniors for improving two things:
Lifespan = years lived
Healthspan = quality of those years
In this first post, we will explore how building muscle mass and improving VO2 max directly contribute to decreasing the chances of mortality among seniors and how CrossFit serves as a powerful tool to achieve these goals.
VO2 max is the maximum amount of oxygen a person can utilize during exercise, and it’s an excellent indicator of cardiovascular fitness and overall well-being.
The Challenge: Aging and Mortality
As individuals age, muscle mass declines. This loss of muscle mass can result in reduced strength, mobility, and overall functional capacity. Additionally, declining cardiorespiratory fitness, measured by VO2 max, is closely linked to increased mortality risk. It sounds reasonable to believe that maintaining muscle mass and cardiorespiratory fitness would lead to a longer life, but by just how much?
Let’s look at the results from this 2018 study in JAMA.
Association of Cardiorespiratory Fitness With Long-term Mortality Among Adults Undergoing Exercise Treadmill Testing
Overview: A total of 122,000 people that were 53 years old on average. The study ran them through a VO2 max test and then ranked them.
Low were people who scored in the bottom 25th percentile
Below average was the 25th to 50 percentile
Above average was the 50 to 75th percentile
High was 75th to 95th percentile.
Elite was just that top 5%.
Results: Two main takeaways.
Cardiorespiratory fitness is inversely associated with long term mortality, with no observed upper limit of benefit.
Going from the low rank to the below average rank cuts your risk of dying in the next decade in HALF.
This is good news! You can decrease the chances of dying in the next 10 years by 50% simply through improving your VO2 max through exercise.
Still not sold on the significance of this finding? Moving from the bottom 50% for your age (low & below average rank) to the top 50% (above average) reduces your mortality MORE than if a smoker quit smoking.
Classification of Cardiorespiratory Fitness by Age and Sex — reproduced from Mandsager et al., 2018
Studies looking at muscle mass and longevity show similar results. Low muscle mass is associated with a higher risk of death. Does this mean you need bigger biceps? Not exactly. Muscle mass is more of a measurement of strength. If you have low muscle mass but have sufficient muscle strength you are okay. If you have low muscle mass and low muscle strength, we have some work to do.
Simply put, the more muscle mass you have, the lesser the risk of dying.
Why is this the case? While chronic disease sets the stage for our decline in health as we age, what ultimately leads to frailty and our demise is the risk of falling, and the injuries sustained from falling.
As we age, our risk of fracture increases for two reasons:
Loss of bone mineral density.
Increase risk of falls.
Muscle weakness and loss of stability increase the risk of falling. Fractures can be devastating to one’s quality of life in older age and significantly increase the risk of mortality. After the age of 60 one in five people will die within 1 year following hip fracture. This is a sad and preventable reality!
Minimizing our risk of falls, and injury following a fall is directly related to our muscle mass, strength, and balance.
CrossFit’s Impact on Muscle Mass
Research shows that dramatically reduced muscle mass is not inevitable and can be significantly mitigated through structured exercise, like CrossFit. CrossFit is renowned for its emphasis on functional movements that engage multiple muscle groups simultaneously. This approach is particularly beneficial for seniors as it not only improves muscle strength, but also enhances coordination, balance, and agility. The varied workouts encourage seniors to perform foundational and functional movements such as squats and deadlifts, all of which stimulate muscle growth and prevent muscle atrophy, as well as translate to every day movements such as lifting a grandchild or carrying groceries from the car.
The result?
Seniors who engage in CrossFit experience notable improvements in muscle mass and strength, which contribute to enhanced overall physical independence.
Improving your VO2 Max through CrossFit
As discussed, VO2 max is a key indicator of cardiovascular fitness and endurance. Seniors with higher VO2 max levels tend to have significant lower risk of mortality and are better equipped to handle physical stressors. Carrying groceries across the parking lots, running to catch a flight, and chasing around grandkids all require a certain level of cardiorespiratory fitness. The previously mentioned study found that cardiorespiratory fitness is inversely associated with long term mortality, with no observed upper limit of benefit. This means that the higher your VO2 max the higher the benefit. At no point does having a a higher VO2 max not contribute to greater chances of survival.
CrossFit’s high-intensity approach, characterized by alternating intense exercise and rest, has been proven to significantly boost VO2 max levels. These dynamic movements challenge the heart and lungs, leading to improved oxygen uptake efficiency and a stronger cardiovascular system.
A Focus on Safety, Form and Progression
One of the most common concerns raised by seniors considering CrossFit is the potential for injury. While any form of exercise carries inherent risks, CrossFit, when approached with proper guidance and precautions, can be remarkably safe for all ages. The misconception that CrossFit is exclusively high-impact and high-risk is not accurate.
Skilled CrossFit trainers are trained to adapt workouts to individual abilities and fitness levels, ensuring that seniors can participate in a controlled and safe manner. CrossFit places a strong emphasis on proper form and technique. Seniors who engage in CrossFit are encouraged to start at a level that suits their current fitness capabilities and gradually progress. This approach not only minimizes the risk of injury but also allows seniors to gradually build strength and endurance at their own pace.
Summary
CrossFit isn’t just for the young and agile; it’s a powerful tool for seniors seeking to defy the odds and lead vibrant, healthy lives into their sunset years. By actively engaging in CrossFit, seniors can build and maintain muscle mass while improving their VO2 max, both of which contribute to decreasing the chances of mortality and improving quality of life.
Stay tuned for Part 2 of this series, where we’ll explore the benefits of community that CrossFit provides and how it supports emotional well-being, another key indicator for lifespan and healthspan.