How To Increase Your Healthspan (For FREE)
Instead of spending lots of time and money on drugs, therapies and magic bullets for your health, why don't you learn the 2 things you can do, for free, that are proven to work best? Read until the end to find out what they are.
Welcome to the corner of the internet dedicated to veteran health and fitness. No one likes to feel tricked, especially about their health. That’s why every week, we make sense of the confusing world of health and wellness with quick tips designed to make you harder to kill in less than 5 minutes.
This Week's Health Sitrep
Hard AF Quote of The Week
You have power over your mind – not outside events. Realize this, and you will find strength. - Marcus Aurelius
The Hard To Kill Podcast
Want more tips, programs, opinions and rock-solid advice for your health? Every week, Dave drops an episode tackling the health topics that you won't find in the newsletter. You can subscribe on Apple, Spotify, YouTube or wherever you listen to podcasts.
Two Free Things To Increase Your Healthspan
We often discuss lifespan but today I want to discuss healthspan. Think of your healthspan as how healthy you are into your old age. I want to be as healthy as possible in my old age. Rather than accept that as you age, you need Big Pharma to keep you alive and increase your lifespan, take a more aggressive, responsible stance and be in control of your long-term health.
I suggest two free ways you can do this, that are backed up with ample research and make up part of the rationale behind my BE.A.S.T. Program for men.
领英推荐
Healthspan Upgrade #1 - Strength
New research out of the University of Limerick has found that resistance training consistently reduced the symptoms of depression, whether someone was depressed at the start of the study or not. Of particular note was that it didn’t matter how much weight lifting one did to elicit a positive change in depressive symptoms. Lifting every day or twice a week had the same positive impact.
Grip strength has been correlated to increased longevity as well. "Wu et al, in a summary of 12 studies, determined that a 5kg decrease in grip strength was associated with an increased risk of cardiovascular disease (overall hazard ratio 5.98)."74
Healthspan Upgrade #2 - Walk It Off
In a recent study, exercise was shown to be 1.5x better than drugs or therapy in improving mental health issues. It is important to choose physical activities that are enjoyable and sustainable. For military veterans, group activities such as team sports or group fitness classes can be particularly beneficial, as they can provide social support and a sense of camaraderie.?
A recent Harvard study showed that walking consistently for 20 minutes per day reduced the chances of a cardiovascular incident by 30% and reduced all-cause mortality by almost 30% as well.
The Best 8 Minute Home Workout
"Dave, I don't have time to workout." Really? Ok. Then let me propose to you an 8 minute kettlebell workout that you can do when you wake up before you even have your first coffee down range. If you're a beginner, you can use a 12kg bell and if you're more advanced, I challenge you to use a 24kg or big Bertha 32kg bell.
That's it for this week. The gap between logic and action is mindset. So convince yourself that doing 20 minutes of walking is more important than the useless Zoom call and you'll become a shredded, deadlifting 80-year-old savage one day.
THFE