Lifespan vs. Health Span

In discussions about longevity, the focus often falls on lifespan—the number of years a person lives. However, an equally important concept is health span, which refers to the number of years a person lives in good health, free from debilitating diseases or chronic conditions.

Health span is about maintaining independence, mobility, and mental well-being as you age, and it’s a key measure of life quality.

In Singapore, life expectancy is one of the highest in the world at around 83.5 years. However, a significant concern lies in the fact that many Singaporeans spend their final years living with illness or disability. According to studies by the Ministry of Health (MOH), the average Singaporean spends around 10.6 years in poor health before passing away. This period of compromised health often includes managing chronic diseases such as diabetes, heart disease, and musculoskeletal conditions, which significantly reduce the quality of life during those later years.

While Singaporeans are living longer, they are not necessarily living those extra years in good health.

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Extending Your Health Span

Resistance training, also known as strength training, can play a significant role in bridging the gap between lifespan and health span. It is particularly effective in helping individuals maintain muscle mass, improve bone density, and regulate metabolic health—all of which are crucial for maintaining independence and good health as we age.

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Preserving Muscle Mass to Prevent Frailty:

One of the natural effects of aging is the loss of muscle mass, known as sarcopenia. In Singapore, as in many parts of the world, muscle loss is a leading cause of frailty in older adults, increasing the risk of falls and reduced mobility. Resistance training helps slow down muscle loss by stimulating muscle growth, allowing individuals to maintain strength and functionality well into their later years.

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Improving Bone Health:

Osteoporosis, or the thinning of bones, is common among older adults, especially women, and increases the risk of fractures. In Singapore, the incidence of osteoporotic fractures is expected to rise due to the aging population. Resistance training, particularly weight-bearing exercises like squats or deadlifts, has been shown to increase bone density and reduce the risk of fractures.

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Boosting Metabolic Health:

Resistance training helps improve insulin sensitivity, making it easier for the body to manage blood sugar levels and reduce the risk of developing Type 2 diabetes, a growing concern in Singapore. In 2020, approximately 11.3% of Singaporeans aged 18 to 69 were diagnosed with diabetes, and this number is projected to rise as the population ages.

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Maintaining Cardiovascular Health:

Cardiovascular diseases are the leading cause of death in Singapore, responsible for nearly 30% of all deaths. Resistance training helps to improve heart health by reducing blood pressure, improving cholesterol levels, and enhancing circulation. Regular strength training can reduce the risk of heart disease and stroke, contributing to a longer health span.

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Cognitive Benefits:

Cognitive decline, including dementia, is a major concern as individuals age. Regular resistance training not only helps the body but also the brain. Studies suggest that strength training can improve cognitive function and slow down the onset of conditions like dementia and Alzheimer’s disease by enhancing blood flow to the brain and promoting the growth of new brain cells.

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In Singapore, where life expectancy is high, improving health span is essential to maintaining a good quality of life into older age. Incorporating resistance training into your lifestyle can help prevent age-related decline in muscle mass, bone density, and metabolic health, ultimately allowing individuals to stay healthier and more active longer.

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By focusing on resistance training, you are not only increasing your lifespan but also ensuring those additional years are spent in good health, with the ability to enjoy life fully. Singaporeans, in particular, can benefit from the health-enhancing properties of strength training as they navigate a rapidly aging population and the challenges that come with it.

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References:

·????? Ministry of Health Singapore, Health Facts Singapore 2023.

·????? Health Hub Singapore, “Aging in Singapore: Issues and Interventions,” 2023.

·????? Ruegsegger GN, Booth FW. Health Benefits of Exercise. Cold Spring Harb Perspect Med. 2018 Jul 2;8(7)