Issue No. 2: Avoiding Injury

August 7th, 2023

Issue No. 2: Avoiding Injury

Try not to fall ✨ 

Muscle FTW

Unintentional injuries are among the leading causes of death in the US.

Although treatment methods have improved, falling and breaking a hip is still deadly, primarily for elders, who have a 4X higher mortality risk the year following.

There's hope. Having elite cardiovascular fitness and being strong in the right areas (lower body, posterior chain, and grip) is crucial to avoiding degradation (and falls) with age.

• Elite CF leads to a five-fold reduction in mortality risk

• Higher levels of strength increase chances of longevity

The problem. These data should sound the alarm, especially for the unfit and the elderly. For those 65 and younger, avoiding falls and other unintentional injuries might appear as a future problem to solve.

Think ROI. The truth is the habits and health practices we embody today forge our bodies and minds into who we are tomorrow. Through daily deposits and other preventive measures, you drastically reduce the risk of unintentional injury, degradation, and frailty years from now.

In other words, tomorrow’s health is a today problem to solve.

"But how do I get started?"

According to Dr. Peter Attia, you want the right balance of cardiovascular fitness, functional strength, and stability to ward off the "four horsemen."

In practice, it's best to stick to the basics. As Michael Easter outlines, you want to make your exercise routine so simple you can do it without thinking.

Here's an improvised version of his 6 Pillars of Useful Fitness 👇

• Feed the wolf – emphasize lower body, posterior chain, grip, and eccentric strength training

• Build an engine – train in z1 and z2 most often (long and slow aerobic activities)

• Add some oil – follow polarized training to increase VO2 max

• Bulletproof the core – do loaded carries, QL extensions, and rotational movements

• Get stable – balance on one leg, increase mobility, and don't use BOSU balls

• Have fun – preserve excitingness for long-term enjoyment and adherence (hint: join a run club 😀)

Punchline: With the right mix (and dose) of exercise, you can avoid injury, live longer, and build the foundation for the fruits of life to taste that much sweeter.

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