What is the most important thing to lower your risk of dying?
Being active. Here in Northern California our clients are naturally active, hiking in the hills of the peninsula, biking, or just walking the steep streets of San Francisco. There are all kinds of biomarkers you can look at- blood pressure, heart rate, labs, VO2 max. But when multiple studies distilled down the data, they found the biggest factor was being active. Interestingly, this isn’t just a “you need to go to the gym.” This is being active throughout the day. If you look at the blue zone data, you will see this echoed. People who live longer are active more throughout the day- walking, taking the stairs, doing housework, grocery shopping. They incorporate movement into every aspect of their daily life.
Study one: This was a study out of Johns Hopkins, looking at the National Health and Nutrition Examination Survey (thankfully shortened to NHANES). “Objective Physical Activity Is the Strongest Predictor of All-Cause Mortality” Original Study:
- They looked at data on 3653 people 50-80 years old
- They looked at eight accelerometry derived features and 14 traditional predictors of all cause of death
- Findings? The top 3 predictors of mortality were related to Monitor independent Movement in the 10 most active hours and the total time/day.
- Monitor Independent Movement is accelerometer data collected by wearable physical activity monitors, commonly wrist-worn accelerometers. It looks at volume and intensity of movement.
- They conclude: “Objectively measured physical activity is a modifiable risk factor for mortality.”
These findings have been shown over and over again. MOVEMENT and activity are just good for you. With the explosion of wearables (Fitbit, Oura ring, IWatch, pedometers, your phone which tells you your number of daily steps), you can get an idea of how much movement you do in a day.
Study two: This was a study out of Germany looking at COPD patients (patients with chronic lung disease). “Physical activity is the strongest predictor of all cause mortality in COPD patients.”
- Prospective cohort study, 170 patients with stable COPD.
- Measured lung function by spirometry, physical activity level using an armband, exercise capacity by 6 minute walking distance test, echo of heart, vascular doppler, peptide levels, nutritional and muscular status by BMI, fat free mass index, biomarker lab tests of c reactive protein, IL-6, fibrinogen, adiponectin, and leptin, and health status, shortness of breath, and depression.
- Followed for 4 years
- Findings? All cause mortality was 15.5%. For each increase of 0.14 in physical activity, there was a lower risk of death, and it was the BEST predictor of 4 year survival.
- They did find adiponectin level, leptin level, right ventricular function, and ankle brachial index doppler of blood vessels were also good predictors.
Study three: ” Objectively measured physical activity and all cause mortality: A systematic review and meta-analysis” published in 2021.
This was a metanalysis of prior studies.
- They looked at 33 articles from 15 cohort studies
- Mean follow up 2.3-14.2 years
- Findings? Individuals in the highest category of light (40%) , moderate to vigorous (56%), and total physical activity (67%) lower risk for mortality related to those with lowest activity.
- They concluded that “Current recommendations for physical activity that are based on subjective measurement may underestimate the true reduction in mortality risk associated with physical activity.”
What we do to help you at Biohackr Health
GET MOVING. Build muscle. We know our Bay Area patients are super active. California is focused on hiking, biking, and exercise. Regardless, there are still ways our clinics in Palo Alto and SF can help you improve. We help support moving by many ways.
- Use our pure German micronized creatine to help build muscle. Coupled with weight and resistance training, you can make great strides. You are not able to make enough creatine as you age. This is particularly a problem for those who are vegetarian or vegan, as the major source of creatine in our diet is in animal products. Almost everyone could benefit from creatine. Given its low cost and safety profile, it is an easy add to improve health. (And muscle mass has been shown to prevent dementia, strengthen bones, and improve glucose control.) CREATINE SHOP
- Test your body fat and muscle percentages. We use the InBody scan. It gives great data so you can see the changes over time.
- Test NAD levels and take NAD. NAD is needed by your mitochondria in every cell for energy production. It is a key for improving your whole body health. NAD levels go down with age. We can test your levels, then start you on IV and oral supplements, and then retest. NAD PROGRAM
- Test your VO2 max. What is your current exercise capacity? This gives you another biomarker to follow in your quest for improving health.
- Sermorelin. Sermorelin is a peptide analog of growth hormone releasing hormone. This partners with the pituitary to stimulate growth hormone, which can give more energy, better sleep, and is thought to help with weight management.
- Fit and Toned IV. This IV contains an amino blend, chromium, and five different B vitamins, which play an important role in energy metabolism, neurotransmitter synthesis, and the methylation cycle. These components are essential in maintaining healthy muscles and blood cells.
See our page on BODY where we review in depth our programs to improve muscle amount, quality, and endurance. BIOHACKR BODY
MEDICAL REFERENCES:
NHANES 2011–2014: Objective Physical Activity Is the Strongest Predictor of All-Cause Mortality