Exercise: How to Get Stronger and Live Longer
Content Courtesy of the Forever Young Podcast with Christiana Egi and Cherrie-Marie Chiu.
In last week's episode of the Forever Young Podcast, we were delighted to have yet another interesting chat with Dr. Uche Odiatu. He is the author of The Miracle of Health, a professional member of the American College of Sports Medicine, and a practicing dentist in Toronto. Dr. Odiatu is an internationally acclaimed speaker who has appeared on over 400 radio and television shows and given more than 500 lectures in Canada. He is a member of the NSCA, certified personal trainer, and certified boot camp instructor. In our podcast episode, we discussed the topic of exercise, and how to get stronger and live longer. A lot of us want to know how to get there faster and easier, which can make exercise seem overly complicated and lead to us postponing our workouts. We will instead discuss mindful movement, how to achieve balance through different forms of physical activity, and how exercise has many benefits for your body and goes far beyond your appearance. Listen to the full podcast below:
Many people want to lose weight through exercise, but research now shows that exercise alone will not help you lose weight. There are so many other benefits of moving your body besides weight loss. Exercise has a variety of benefits, including improving your brain, supporting your immune system, boosting your metabolism, and even reducing anxiety and muscular tension.
As we age, our muscle mass decreases. After puberty up to about age thirty, your muscle mass stays the same, but as you get older, you lose 1% every year if you do not train your muscles. However, research has shown that even at 70, you can maintain your strength of what you had at 30 or even become stronger if you train regularly. In addition, Dr. Odiatu recommended some exercises you can do to build strength and muscle. It could be bodyweight exercises, meaning push-ups, walking lunges, floor exercises that target building strength in your back, biceps, glutes, and hamstrings. If you exercise for twenty minutes at least twice a week, you can maintain your muscle mass and be healthier and stronger in the long run!
Dr. Odiatu says that exercise should not be focused on cardio all the time. We should all be incorporating three types of exercise into our lives. These are muscular strength training, aerobic fitness, and flexibility and balance training. When you exercise, you should do different types of exercises that target different areas of your body. You could take a pilates or yoga class. You could try interval training such as running or playing tennis. Training with resistance can help build muscular strength, and it is an important part of exercise.
In order to ensure his independence, Dr. Odiatu trains his muscular strength. Yoga helps him maintain mindfulness, and aerobic exercise lowers the risk of cardiovascular disease. All three of these exercises incorporate one of the three key components of exercise he mentioned earlier. Muscle will not only keep you young and toned but will also enable you to live independently as you get older. For us to be able to do our own chores, go shopping for groceries, and even get out of a car or seat, we need to build strength!
Can too much exercise be harmful? Some people might think that if sleeping is good, they'll sleep 12 hours a day, but hypersomnia can contribute to depression. Some people might think that drinking eight glasses of water a day is good, so they'll drink 18 glasses a day, but drinking too much water can also lead to cardiovascular shock. Everything in moderation can be beneficial for your health. Always remember to pace yourself. Allow your muscles to rest and recover so that you can achieve the best results. Getting fit is boring, easy, doable, and simple. It is a process you can also enjoy and do at your own pace.
Dr. Odiatu advises that the best time to build muscle is after puberty, around 14 or 15 years old. In spite of the fact that teenagers can do weight training at an early age, weight training can be hard and teens may overdo it very quickly. Because of this, Dr. Odiatu suggests younger people begin building muscle by doing bodyweight exercises such as dips, push-ups, and walking lunges. As your body becomes stronger, you should add weights to your training, but go at your own pace!
Then, which should you prioritize, diet or exercise?
When it comes to your health, a nutritionist will always recommend a diet. It is true that food is the most important factor in getting your body weight back to ideal, but it's not all about food. A regular exercise regimen is the best way to keep your heart in good shape and avoid many other health problems. Think of wellness and being fit as a buffet - you need a little of everything. To ensure that your body is functioning at its optimal level, you must eat the right types of food, exercise enough, and get adequate rest. The key is to balance your body. If you have the strength, you can focus more on your flexibility. If you spend much time exercising, make sure you are also getting enough sleep and rest to ensure you see the best results.
If you can afford it, getting a certified trainer is a great investment in personal fitness. However, any form of exercise is healthy for your body! Get off the couch and take a walk - that's a good start! It is harder to have a good mind if your body is weak, and this is why it is important to remember to take care of yourself. As humans, we can make things complicated and put things off before even starting. A little activity every day is better for your health than going overboard and falling off the wagon. A little bit every day is better than none at all.
You can find Dr. Odiatu on Instagram and Twitter to learn more about living a healthy lifestyle, nutrition, fitness, and his career in dentistry! Follow the Forever Young Podcast on Instagram to stay updated on new episodes, guests, and more!
The Forever Young podcast is created and produced by Christiana and Cherrie Marie Chiu. Produced and engineered by Elisse Hill. The podcast represents our opinions and those of our guests. The content should not be taken as medical advice. It is for informational purposes only. Please consult your health care professional for any medical questions. If you like our show, please tell your friends and leave a five-star review on Apple Podcasts. New episodes are available every other Wednesday. Have questions? Email us at ourforeveryoungpodcast@gmail.com.
