3 Telling Tests of Longevity
& they aren't even "biohacky"
I don’t love the word “hack”.
Maybe it’s because I don’t resonate with striving for health through “cheat codes” or “short cuts”.
With that, I really don’t think we need to biohack our health — which usually entails extreme routines or fringe interventions.
The healthiest people I’ve met are non-obsessively committed to good habits a majority of the time — the perfect combination between “dialed in” and “I won’t falter if the conditions aren’t perfect” type of approach to health.
In a world where instant gratification is the norm (hello 2 day shipping, meal delivery, next episode button as credits roll countdown), there IS something special about a slow build progress based on intentional choices. Especially when we talk about the small needle movers that compound in favor of your longevity — let’s talk about some underrated ones.
1. Lifting Your Arms Over Your Head
Have you ever seen someone struggle to fully lift their arms above their head?
Exhibit A: the full body scanner at airport security. The machine where you stand on the feet marks and mimic the silhouette with the cactus arms.
A very common position you’ll see here is the “banana back” — where the thoracic spine is basically so c-curved that the person’s neck looks like it’s jutting out from their body just to get their arms above their head. This is a result of a lack of shoulder range of motion — and the culprits are keeping our necks in one lifeless position all day, continuously looking down at our phone, and the tendency of rounding forward in our chairs.
How often are you really thinking about your shoulders? Probably not often until you realize you lack the ability to do something you thought you could.
When I think of longevity, I don’t necessarily think of living until 110 years old — I think of the state of my capability as I age. What’s the point in living longer if I can’t function in my own body? Doesn’t seem like a good time to me.
You may not think this matters now, but what about when you need to lift your suitcase into the overhead compartment, throw a ball for your dog, pick up your kid to place them on your shoulders, or wash your hair in the shower?!
It’s pivotal to life to get our bodies into healthier positions for our shoulders and neck.
Some ways to get started:
Hang out in a downward facing dog to get your shoulders in flexion
Try the wall hang — you can do it at a countertop or a wall. Stand a few feet away from the wall, place your palms on the wall, and keep your head between your biceps. Hang here and try to roll your shoulders outward. Remember to breathe.
2. Getting Up Off the Floor, Unassisted
Falls are the leading cause of fatal and non-fatal injuries for older adults (!!!)
Which brings me to one of my favorite topics — navigating how smooth your relationship is with the space between the floor and your upright, standing position.
Why is this so important? Well, when you think about it on the deepest level, your ability to handle your own body weight as you age correlates directly with your level of capability and independence.
Sure, you might be 25 years old, nimble and moving great, but we also live in a society where sitting in a right angle for a freakishly long time is considered normal. That then takes a toll on your hip joints, thigh bones, pelvis, and your spine over the long haul. You may not feel intense effects now, but the one thing that our body does best is adapt based on the inputs it receives daily.
What does this have to do with getting up off the floor? Well, when you ditch your chair and opt for the floor, you have to make your way to your feet again. Studies show the more proficient you are in getting off the ground with little to no support makes you less likely to experience a debilitating fall.
So this a new biomarker to keep on your radar: how smoothly can you get yourself off the floor with no assistance from your hands?
This is a simple one to weave into your night routine. Got Netflix on? Why not post up on the floor while you indulge in your show? Throw in some mobility and a few sit and rise tests.
Kelly Starrett explains how to do it best here.
3. Grip Strength
A study found that grip strength is a better predictor of longevity than your blood pressure. [PMID: 25920593]
Translation? The strength of your hands is an important marker of health. It makes sense, as they can tell us a lot about your overall muscle quality — also a critical piece of a durable, functional, and capable body.
How do you train grip strength? I have two favorite ways to do so.
The first is to dead hang from a pull up bar. I either tack this onto a gym workout or I’ll purposely pass by a park on my walk route and hang from the monkey bars for as long as I can. My personal goal with hanging is 1 minute 30 seconds.
Another way I train for grip strength is kettlebell walks, and it‘s just how sounds. I farmer’s carry a kettlebell around my neighborhood when taking walks, switching the bell back and forth from hand to hand. I think this is really really functional, because most of the time, you won’t be carrying an equal load in both hands in real life carrying tasks.
Grip strength is also another indicator of fall risk. The better the grip strength you have, the more likely you are able to recover from a fall (AKA - either save yourself from the fall in the first place, or have the strength to pull yourself up after the fact)
I think we often forget that these are all essential measures of true fitness. In my opinion, we have to do more than exercise, not because an hour in the gym isn’t beneficial, but because movement is considered an “activity we fit in” these days.
If we were still foraging and hunting for our food, lifting heavy things as part of our livelihood, and walking miles and miles a day — it would be a different story.
But we live in a modern world where our bodies are underused, so be the one that gets intentional for the sake of your future independence and capability.
In health,
Hanna