Arnold Schwarzenegger has always been a huge inspiration to me. This might surprise some, considering Arnold’s self-inflicted lousy PR in recent years. But here’s my perspective on the Governator:
Arnold has long served as an international fitness ambassador. Few have done more to promote the benefits of exercise, the value of healthy living, and the importance of wellness. And beyond just “promoting” these ideals, Arnold’s message has motivated millions to get (and stay) physically active.
Also, Arnold immigrated to the United States, working his way up from a competitive bodybuilder to become a blockbuster movie star and, eventually, Governor of California. A path that very much reflects my own journey as an immigrant to the United States who ultimately built a thriving business teaching fitness and promoting exercise.
Now, has Arnold made some serious mistakes? Absolutely. Do I condone his bad behavior? Of course, not.
But the inspiration he’s brought to millions around the globe, me included, is undeniable. And I’m in awe of the incredible work Arnold is doing in the fitness space.
Anyway, I bring this up because Arnold publishes a weekly newsletter jam-packed with invaluable insights on fitness, healthy lifestyles, and wellness advice. And his latest update really JUMPED out at me! So much so that I felt compelled to share it.
How to Add 13 Years to Your Life
To quickly summarize Arnold’s recent update… He notes that a vast industry has risen around the concept of “extending your lifespan.”
But many of the “cutting-edge techniques” peddled by these high-priced practitioners are based entirely on unproven theories.
Meanwhile, Arnold notes research pointing to five cost-free lifestyle-driven behaviors that can help extend your life by an average of 13 years. These directives include:
== > Don’t smoke (cigarettes, vapes, cannabis, etc…)
== > Maintain a healthy BMI (Body Mass Index, your weight divided by your height and adjusted for muscle density)
== > Get 30 minutes of moderate (a brisk walk) to intense (gym workout) physical activity every day.
== > Consume alcohol only in moderation.
== > Follow a diet that includes vegetables, fruits, fiber (grains and seeds), healthy fats (eggs and avocado), and lean proteins (fish and poultry).
The study Arnold references compared individuals who adhered to these lifestyle behaviors with those who did not. And on average, men lived 12 years longer, and women lived 14 years longer.
Bone Density + Lifespan
Another piece of medical research Arnold shared touched on the connection between bone density and lifespan. According to scientists reporting in the Journal of Bone and Mineral Research, women aged 65+ with lower arm and leg muscle mass were 63 times more likely to die sooner than those with greater muscle mass.
This doesn’t seem to affect men to the same degree. Men with lower muscle mass are only 11 times more likely to die sooner.
Regardless, these insights underscore that maintaining bone density is hugely essential for women as they age.
Moreover, weight training only two or three days a week for just 15-20 minutes can significantly improve your bone density.
Sleep, Interpersonal Relationships + Longevity
Arnold also mentioned that additional research shows that those who get better sleep and maintain strong interpersonal relationships (keeping in regular touch with family and friends) also live longer.
Want To Live Longer? I Can Help!
As a personal trainer, a big part of my job is helping people get in shape. And often, that has a lot to do with aesthetics. People get in shape to look good.
You also feel better when you get in shape – stronger, more energized, and healthier. All of which are key byproducts of physical fitness.
But it turns out following a regular exercise program (along with a generally healthy lifestyle) can actually help you live longer!
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It’s a great way to prepare for summer, which will be here before you know it. And it also makes a great gift (if any birthdays are coming up on your calendar).
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