Doctor's Orders

Do as they say! Experts in all sorts of specialties give their absolute best advice for a long, healthy life.

- Caitlin Carlson

Strength Train at Least Two Days a Week

It helps with nearly every aspect of our physical and mental well-being, says Sarita Khemani, MD, a clinical associate professor of medicine at Stanford University and a physician at Stanford Medical Center specializing in longevity. For starters: “Muscle acts as a metabolic organ, improving insulin sensitivity, burning fat, and releasing hormone-like substances called myokines that reduce inflammation and boost brain function.” Additionally, strength training preserves bone density, enhances hormones and proteins that make us stronger, and even supports neuroplasticity, helping the brain adapt and stay resilient. All of this, in turn, works to slow age-related decline and protect against frailty, cognitive issues, and chronic disease.

Surprisingly, an OB/GYN also responded with strength training (as well as cardiovascular exercise). During menopause, muscle mass lowers the risk of diabetes and osteoporosis, which typically increase in this phase of life, says Dana R. Gossett, MD, chair of the department of obstetrics and gynecology at NYU Grossman School of Medicine. “Women need to step up their exercise at that time of life,” Gossett says.

If you’re getting started, try just 5 minutes of body-weight exercises like squats, planks, or supported push-ups in your living room. Working up to two resistance sessions a week (about 30 to 45 minutes each, covering all major muscle groups), combined with 150 minutes of cardiovascular exercise, is ideal, Khemani says. You can consult your health care provider for tips on working around limitations.

Slather On That SPF