The Surgeons’ Secret to a Longer Life

As people age, their bodies inevitably lose strength and agility. Orthopedic surgeons have spent years studying this decline and developing methods to prevent or slow it down. Their strategies may be unorthodox but are proven effective.

Orthopedic surgeons have a unique perspective on the effects of aging on the body. They spend their careers rebuilding knees, replacing hips, and fusing spines, which serves as a grim reminder that human bodies are not designed to last forever. However, by studying the musculoskeletal system’s failures, they’ve developed habits that maintain strength, mobility, and longevity.

Leg training is a key aspect of their regimen. This may seem counterintuitive, but orthopedic surgeons have come to realize that legs are often the first to go when we age. They’re the foundation of our movement, and losing power in them can lead to a cascade of problems. Dr. Cory Calendine explains that once you lose your ability to stand from a chair or catch yourself when stumbling, it’s only a matter of time before other functions follow suit.

The sit-to-stand test is one way to assess leg strength and predict longevity. It involves standing with legs crossed, lowering yourself into a seated position without using hands or knees, and then standing back up. The more easily you can do this, the better your chances of staying healthy. Dr. Calendine uses two tests at home to track his progress – both are free, easy to perform in any living room, and surprisingly predictive.

Speed work is another crucial part of their training. Orthopedic surgeons understand that fast-twitch power fades first as we age, leaving us vulnerable to falls and injuries. They incorporate short bursts of high-intensity exercise into their weekly routine, which trains the body to generate force quickly. Dr. Vonda Wright does four sprint intervals of 30 seconds each on a treadmill or bike, followed by rest periods.

Lifting heavy weights is also essential to their regimen. Unlike recreational lifters, who often focus on moderate-weight exercises that build muscle but stop short of true strength training, orthopedic surgeons aim for the four-to-six rep range to maximize strength gains. Dr. Wright stresses the importance of lifting in a specific way: “You can’t just go out there and do 8-12 reps like everyone else. You need to lift heavy to build real strength.”

Orthopedic surgeons’ methods offer valuable lessons for the general public. Their approach to exercise prioritizes functional fitness over aesthetics, recognizing that our bodies are designed for movement and activity, not merely appearance.

By adopting their habits – prioritizing leg training, incorporating speed work, and lifting heavy weights in a specific way – individuals can slow down or even reverse some of the physical decline associated with aging. This is particularly relevant as our global population ages and we face significant challenges in maintaining healthcare systems and social security programs.

Ultimately, this is not just about individual longevity but also about societal resilience. By studying the methods of those who have spent years observing human bodies decline, we may uncover new strategies to stay healthy, active, and independent as we age – a prospect that should give us all pause for reflection.