"Scientific studies suggest that only about 25 percent of how long we live is dictated by genes, according to famous studies of Danish twins. The other 75 percent is determined by our lifestyles and the everyday choices we make." - Dan Buettner.

Today, we begin our examination of the nine secrets to longevity from those who live the longest, starting with what Dan Buettner termed MOVE NATURALLY. From last week's post, Dan's quote stated that the centenarians he spoke to gained longevity through living an inconvenient life. Before diving into this secret, see how Rocky Balboa trained for and defeated Russian Boxer Ivan Drago.

In this 1985 film, Rocky, under the watchful eye of the Russian government, did what my brother and I called "natural training." The Russians provided him with a rustic cabin with only his team's limited boxing equipment. Rocky used available tools and other farming equipment that was on the property. In contrast, Drago trained with modern equipment connected to biometrics used to gauge his progress. I have included a video from YouTube of this scene to illustrate the point of living an inconvenient life.

The research conducted by Buettner et al. discovered a commonality across all five Blue Zones - "The world's longest-lived people don't pump iron, run marathons, or join gyms. Instead, they live in environments that constantly nudge them into moving without thinking about it" (2021, p.21). Their professions required them to move with a purpose. For example, in Sardinia, men who lived to one hundred worked as shepherds- a job involving miles of hiking daily. Okinawans and Ikarians tend to garden for hours every day and eat what they grow. Buettner states that these people "engage in low-intensity physical activity as part of the daily work routine" (2012, p.267). These people did not have the modern equipment that we use to mow the lawn or remove the snow from our driveways available. They use hand tools and good old-fashioned manual labor. Given the conveniences of modern society, what can we do to move more naturally?

As a personal trainer, I have always advised my clients to pick an activity(activities) they enjoy as they will be more apt to stick with it for the long run. We want what we do to be fun rather than something we must do. As a gentle reminder, please consult your licensed healthcare provider and follow their advice before beginning or changing to a new exercise routine. Choose an activity that matches your physical and mobility capabilities. Refrain from ditching the cane, walker, or scooter if you have balance issues. An exercise program's two requirements are to be safe and effective. The following are suggestions for moving naturally without leaning into modern mechanical conveniences.

·    Gardening is an opportunity to spend time in nature, grow the food you eat, and use the hand tools you store in your shed or garage.

·    Walk instead of driving when possible. Include biking or hiking on this list. If you have limited mobility, walk around your kitchen table to get in those steps - remember the cane or walker to keep you steady.

·    Exercise buddy. A suggestion that Buettner offers is to exercise with people who match your abilities. Start a group for walking, biking, hiking, or swimming. You can also do research for age-based groups that already exist.

·    Cooking. Besides growing the food, the longest-lived prepare and cook for themselves, family, or friends, depending on the occasion. They clean the dishes, pots, and pans by hand. This daily activity assists in maintaining the upper body's strength and balance.

·    Distance. If it is within your physical ability, park further away from the entrances to buildings. Not too far, but just enough to gain several extra steps.

·    Yoga. Another opportunity to join a community of like-minded individuals. Furthermore, yoga addresses strength and flexibility and improves balance. Low-intensity yoga options include chair, restorative, yin, and gentle.

·    Stairs. When given the opportunity, use the stairs instead of the elevator unless you have a pre-existing medical history that would preclude you from doing so.

No matter what activity you choose to move more naturally, make sure to do the following -

1.    Talk to your doctor first.

2.    Choose something you enjoy.

3.    Start with small gains and work forward.

4.    SAFETY IS YOUR NUMBER ONE PRIORITY.

Until next time -

Namaste,

Tim

References

Buettner, D. (2012). The Blue Zones (2nd ed.). 9 Lessons For Living Longer from the People who've lived the longest. Washington, DC: National Geographic.

Buettner, D. (2021). The Blue Zones Challenge. A 4-Week Plan for a Longer, Better Life. Washington, DC: National Geographic.

"Copyright Disclaimer Under Section 107 of the Copyright Act 1976, allowance is made for fair use for purposes such as criticism, comment, news reporting, teaching, scholarship, and research. Fair use is a use permitted by copyright statute that might otherwise be infringing. Non-profit, educational or personal use tips the balance in favor of fair use."