Living past 100 years old is no longer a theme in fantasy fiction; it is a real possibility for many people who are alive today. With advances in science and a renewed focus on health and wellness lifestyle choices, we see humans living longer lives than ever before.
Dan Buettner brought forth exciting evidence in his book “The Blue Zones: 9 Lessons for Living Longer from the People Who’ve Lived the Longest”. Buettner’s research took center stage in 2023 with the release of the Netflix documentary, “Live to 100: Secrets of the Blue Zones.” The film unveils nine locations around the world where people live past 100 years old at the highest rates. The film revealed four core lifestyle traits of blue zone inhabitants: movement, outlook, connection, and eating.
In this article, we are going to deeply explore one of the four core principles: movement. By detailing Buettner’s research, uncovering the science behind movement longevity, and explaining the practical lifestyle choices anyone can make, we hope to give you a comprehensive guide that you can follow to create your own blue zone at home.
What Does Movement Look Like in the Blue Zones?
If we peer closely into the daily lives of centenarians in the remarkable Blue Zones, one recurring theme is the inherent emphasis on movement. This concept of constant activity might seem daunting, yet, it’s not about strenuous workouts at the gym. In these regions, people incorporate physical activity naturally into their daily routines, and it’s this element of consistent, gentle activity throughout the day that seems to unlock longevity.
“People who are making it to 100 live in environments where they are regularly nudged into physical activity.”
— Dan Buettner
Residents of the blue zones aren’t regularly flocking to the gym or the pilates studio. Rather, they are opting for activities that enrich their lives and simply need to be done. Gardening, household chores, and even pickleball keep people active and healthy. Here are some of the lifestyle commonalities among people in the Blue Zones:
- Do it the old way: The inhabitants of Blue Zones seldom depend on modern conveniences for their daily tasks. They opt for traditional methods like chopping wood, handcrafting products, and baking bread. This not only keeps their minds and bodies engaged but also adds a sense of accomplishment to their lives. Take, for instance, 102-year-old Dora Bustos from Nicoya, who persists in hand-making rosquillos (cookies), teaching her younger generations this cherished tradition.
- Get your steps in: Rather than relying on motorized transport, residents of Blue Zones tend to walk for errands and commuting. Walking as a daily routine allows for regular physical activity and sometimes even immersion in nature. If there are hills around the home, it’s even better. For example, the hilly terrains of Sardinia resulted in inhabitants having a longer lifespan than those in nearby towns with level terrain.
- Keep it gentle: It’s important to note that these activities are usually light in intensity. They entail walking, bending, lifting, and stretching – all forms of low-impact movement that keep the body active and mobile while avoiding the potential harm of high-intensity workouts.
The challenge for many outside the Blue Zones is moving often throughout the day. The sedentary lifestyle is baked into a society that prioritizes comfort. A common daily routine for many might look like rising from a cushy bed, walking to the car to drive to work, sitting at a desk for 8 hours, going for a 30-minute fitness class, sitting on the couch to watch a streaming service, and then back to bed. Minimal movement can actually make us sick and limit our lifespans.
The hidden Dangers of a Sedentary Life
Sedentary behavior has been directly linked to poor circulation, immune system deficiencies, and a host of health issues. Lack of physical activity can not only lead to weight gain but also contribute to the onset of life-threatening diseases. Studies show that low movement can lead to an increased risk of heart disease, stroke, type 2 diabetes, high blood pressure, and high cholesterol.
“I think we live in a culture that relentlessly pursues comfort. Ease is related to disease. We shouldn’t always be fleeing hardship. Hardship also brings people together. We should welcome it.” – Dan Buettner
Physical inactivity also significantly impacts mental health. With extended sedentary behavior, there’s an escalation in risks for mental health disorders such as depression and anxiety. Physical movement stimulates the release of hormones that uplift mood and enhance mental clarity. It’s a vicious cycle as prolonged periods of inactivity disrupt our bio-chemical harmony, potentially leading to motivation paralysis. The final pitfall is that low movement can lead to poor sleep as well.
If we don’t move consistently during the day then we may not sleep well at night. Lack of sleep accelerates the aging process. Missing that restful night’s sleep doesn’t just produce those under-eye bags; it also gives your body less time to repair cellular damage. When you’re not fully rested, your body tends to react more dramatically to stress. Chronic stress is also identified as a culprit for a shortened lifespan. Finally, a good night’s sleep is crucial for many bodily functions, including brain function and a well-functioning immune system. Both are crucial for living past 100. Enough with the fear-mongering. Let’s take a look at the longevity science behind the movement.
The Longevity Science of Movement
Underlying the correlation between movement and longevity is a host of scientific evidence highlighting the many associated health benefits. As you delve into the mechanics of physical activity, various critical elements start to surface, painting a clear picture of why consistently active individuals tend to live longer, healthier lives.
Boost Cardiovascular Health
Regular exercise is a boon for your heart, it strengthens the vital muscles, aids in better blood flow, and optimizes your respiratory system’s efficiency. Together, this trio dramatically slashes the risk of falling victim to cardiovascular diseases – the frequent culprits behind global mortality rates. For instance, according to a study in the Journal of the American Heart Association, moderate to high-intensity exercise could decrease heart failure risk by as much as 31%.
Optimize Metabolism
Incorporating movement into your daily routine is instrumental in maintaining a balanced metabolism, facilitating effective blood sugar control, cholesterol management, and energy consumption. It’s a critical line of defense against metabolic disorders, such as type 2 diabetes. Many studies, including one published in Diabetologia in 2020, support the idea that regular physical activity significantly reduces the risk of developing type 2 diabetes compared to leading a sedentary lifestyle.
Build Musculoskeletal Strength
Individuals who keep physically fit invariably exhibit better muscle strength, flexibility, and bone density than their inactive counterparts. Alongside longevity, these factors contribute to an improved quality of life by lowering the risk of falls and fractures often seen in older age groups.
Enhance Mental Wellness
There is compelling evidence that regular physical activity fosters improved mental health as well. Exercise triggers endorphin release, also dubbed the ‘feel-good’ hormones, offering a natural relief for symptoms of depression and anxiety. Plus, sticking to a consistent activity regimen is linked to improved cognitive function, offering potential defense against neurodegenerative diseases like Alzheimer’s over the long run.
Practical Tips to Incorporate Movement into Your Life
Grasping the science behind movement is crucial, but the real challenge lies in integrating this knowledge into your Life. Here are some quick tips for you to infuse more movement into your everyday life:
- Set Movement Reminders: Harness the power of technology for your health. Set frequent reminders on your devices to prompt you to engage in short walks or simple stretches, particularly beneficial for those with desk-bound jobs.
- Make the Commute Active: Choose walking or biking over driving whenever feasible. Even taking public transportation often involves more physical activity as it usually entails walking to stations or bus stops.
- Combine Socializing with Exercise: Make your social engagements surround a physical activity. Play a group sport, walk with a friend, or join a community program. Adding movement to your social connection can make exercising much more enjoyable and sustainable.
- Vary Your Exercises: Spice up your exercise routine by introducing a variety of activities. This approach not only keeps boredom at bay but also works on developing different muscle groups.
- Embrace Active Hobbies: Adopt hobbies that naturally involve physical activity – such as gardening, dancing, or hiking. Such hobbies can enhance your exercise levels while also providing relaxation and a sense of accomplishment.
- Use Wellness Products: A busy life means it’s important to maximize your wellness while on-the-go. You can Naboso shoe insoles to get neurological and physiological benefits while you’re getting active or simply walking around the house.
Create Your Own Blue Zone: A Movement Guide for the Western World
Picture a day-to-day routine that mirrors the age-defying habits of the Blue Zones inhabitants. Instead of strenuous workouts that might be tough to keep up with as you age, visualize a life that effortlessly integrates motion into all aspects. A Blue Zone life where movement happens naturally, not as a task to check off from a to-do list. But how can we adopt such a lifestyle into our often stationary day-to-day activities? This is where practical advice, backed by scientific reasoning comes into play.
Blue Zone Inspired Daily Routine
Morning:
- Rise with the Sun: Strive to wake up with the daylight, as it helps align your body’s internal clock, your circadian rhythm.
- Stretch or Yoga: Invigorate your day with mild stretching or yoga exercises to lightly activate your body and enhance agility.
- Physical Commute: If possible, opt for walking or biking when commuting. If that isn’t an option, park away from the office or get down from public transportation a stop ahead to fold in some extra walking.
Workday:
- Standing Desk: Rotate sitting hours with standing while at work to reduce time spent seated and encourage blood flow. Bonus tip: enhance circulation and increase work time energy with a Naboso Standing Mat!
- Small Activity Breaks: Every 60 minutes, spend a few minutes walking within your work premises, doing soft stretches, or engaging in light physical activities such as leg lifts or squats.
- Walking and Talking: Suggest walking meetings where feasible, as opposed to being cooped up in meeting rooms. This adds to your daily physical activity and can stimulate better creative thinking and engagement.
Lunch:
- Lunch Break Walks: Spend a part of your lunch hour on brisk walking outdoors. This aids digestion and rejuvenates your mind for the rest of the day.
- Social Activity: If your lunch involves others, opt for a walkable distance location and enjoy a collective walk there.
Evening:
- Active Evening Commute: Just like the mornings, opt for walking or biking, or get off public transport one stop earlier even in the evening route.
- Active Home Tasks: Get involved in home responsibilities of cooking or cleaning, or in gardening. Stay mobile while getting things done without the aid of modern gadgets.
- Spend Social Time: Post dinner, spend your time engaging with family members or friends. Activities can range from a leisurely walk, a game, or a casual conversation in a park or garden.
Night:
- Evening Wind Down: Choose to end the day with a relaxing activity like gentle yoga or a slow walk instead of screen time. This helps signal your body that it’s time to wind down and rest. You could even listen to an audiobook while walking around the neighborhood.
- Natural Rest: Ensure you have a regular bedtime that guarantees 7 to 9 hours of sleep. Make sure the room conditions such as darkness and cool temperature are optimal for good sleep.
Embracing this new routine does not demand any major, arduous changes. Instead, it proposes choosing options that promote natural movement throughout the day. By integrating physical activity seamlessly into your daily life, like the Blue Zone denizens, you’ll not just enhance your physical health but also mental wellness, and in the long run, your lifespan.
The Journey to 100 Starts Today!
Embracing the secrets of the Blue Zones starts with a single step and doesn’t necessarily require drastic changes. Remember, every movement counts whether it’s a morning stretch, an afternoon walk, or a dance in the evening. Incorporating an active lifestyle is your route to longevity, vitality, and a hundred years of life filled with health and happiness. So, here’s to taking that step today, making movement an integral part of your life, and setting the stage to join the adventurous journey of living to a well-nourished 100!
RESOURCES:
The Blue Zones: 9 Lessons for Living Longer from the People Who’ve Lived the Longest by Dan Buettner
https://pubmed.ncbi.nlm.nih.gov/23063021
https://www.netflix.com/tudum/articles/live-to-100-secrets-of-the-blue-zones-documentary