Regular exercise recommendations from a longevity authority: These three workouts to incorporate daily
In a bid to maintain functional fitness and promote longevity, Caitlin Donato, the director of fitness at Pritikin Longevity Center, recommends three key exercises: the squat, Romanian deadlift, and pull-up. These strength and muscle-building exercises are designed to help handle the rigors of everyday life and minimize injury risk.
Squat (Modified for Longevity)
Due to joint concerns, especially with aging, safer alternatives to heavy barbell back squats are recommended. Landmine squats, dumbbell front squats, or cable-based versions that mimic natural joint angles are preferable. Ensure a controlled, deep-enough squat without pushing beyond comfortable joint range of motion. Squats build total lower body strength, promote hip, knee, and ankle mobility, and support functional activities like sitting and standing which are vital for long-term independence.
Romanian Deadlift (RDL)
The Romanian deadlift is another multi-muscle, multi-joint compound exercise that targets tissues around the hips including the hamstrings, glutes, and lower back. To perform an RDL, maintain a neutral spine, hinge at the hips pushing them backward while keeping a slight bend in the knees, and lower the weight (dumbbells or barbell) along the legs until you feel a stretch in the hamstrings, then return to standing by driving the hips forward. Avoid rounding the back to protect the spine. RDLs strengthen the posterior chain muscles, improving posture and reducing injury risk as one ages.
Pull-Up
To perform a pull-up, grab a bar overhead with a shoulder-width grip, palms facing away from you. Pull your body up until your chin is above the bar, then lower your body back to the starting position with control, keeping your shoulders retracted throughout the full range of motion. One significant benefit of pull-ups is that they improve your relative strength, which is how much force you can produce relative to your body weight and reflects how effectively and efficiently you can functionally move and control your body. Pull-ups develop upper body strength, particularly the back and biceps, which enhances posture, improves scapular stability, and supports functional movements involving pulling.
In addition to these exercises, Caitlin Donato emphasizes progressive overload, adjusting your range of motion and angles of movement based on your current mobility, and addressing any pain or structural imbalances early to ensure long-term health and fitness.
For guidance on how to perform these exercises, check out the videos provided. If pull-ups are too challenging, consider using a long resistance band or a lower bar where you can keep your feet on the ground and knees bent, while hanging from it and supporting some of your weight with your feet, to assist you in building strength gradually.
By combining these exercises with mindful progression and body awareness, you can build joint-friendly strength and maintain functional fitness for long-term health. The Amazon Basics adjustable dumbbell offers over 37lbs of weight and is a great tool to add resistance to moves like squats and deadlifts, making them more effective for building and retaining muscle.
By following Caitlin Donato's recommendations, which include incorporating squats, Romanian deadlifts, and pull-ups into your fitness routine, you can enhance your health-and-wellness and ensure fitness-and-exercise for longevity. These exercises, when performed with proper form, science-backed techniques, and progressive overload, can not only build joint-friendly strength but also promote mobility, posture, and functional fitness.
