Achieving optimal health through strategic goal setting
In the pursuit of optimal health, goal setting is a fundamental component to guide individuals towards achieving long-term wellbeing.
As osteopaths, we place great importance on a holistic approach to health, encompassing not only the musculoskeletal system but also overall physical fitness and longevity.
Below, we will explore different motivations for exercise, the correlation between various health markers, and provide benchmarks for individuals striving to attain and maintain optimal health.
Motivations for exercise
Setting health goals may seem rather cliché for this time of year but a new year is a good time to start for a reason – mentally it helps us to draw a line in the sand on the previous year and start the new year with a clean slate.
But when setting realistic health-related goals, it's crucial to identify personal motivations to drive consistent effort.
Different individuals may have varying reasons for engaging in physical activity. Some might be motivated by aesthetic goals or weight management, while others may prioritise long-term concerns for health.
Understanding the link between exercise and overall wellbeing is essential to establish meaningful and sustainable goals.
Long-term concerns for health
To lay the foundation for optimal health, we must consider long-term concerns such as longevity, cardiovascular health and musculoskeletal strength.
Scientific studies have established correlations between certain health markers and life expectancy.
For instance, cardiorespiratory fitness is measured through calculating a person’s V02 max, which is a measure of the amount of oxygen your body uses during exercise.
This measurement is routinely used to assess cardiorespiratory fitness and is an independent predictor of all-cause and disease-specific mortality.
Similarly, grip strength is seen as a biomarker for longevity. The assessment of grip strength in an individual indicates their overall strength, upper limb function, bone mineral density and much more, with stronger grip strength associated with a longer and healthier life.
Correlation with grip strength and VO2 max
Grip strength serves as a valuable indicator of overall strength and vitality.
Additionally, the correlation between grip strength and VO2 max - a measure of the body's ability to utilise oxygen during exercise – is key.
Individuals with higher grip strength often exhibit better cardiovascular fitness, as grip strength reflects not only muscular strength but also overall functional capacity.
Understanding the significance of grip strength and VO2 max can influence goal setting by emphasising the importance of a well-rounded approach to health.
Achieving optimal health involves not only building muscle strength but also improving cardiovascular fitness, ultimately contributing to enhanced longevity and quality of life.
Good measures of maximal strength and VO2 max
Incorporating exercises that target maximal strength - such as compound resistance training - is crucial for overall musculoskeletal health.
Similarly, activities that elevate VO2 max - such as aerobic exercises - promote cardiovascular wellbeing.
Striking a balance between strength and cardiovascular training contributes to a comprehensive fitness routine, addressing multiple facets of health.
For those aspiring to live a generally healthy life, consider the following benchmark health high points:
Grip strength: Aim for a grip strength that aligns with age and gender norms, as stronger grip strength is associated with better overall health.
Maximal strength: Regularly engage in resistance training to maintain and improve maximal strength, promoting optimal musculoskeletal function.
VO2 max: Include aerobic exercises in your routine to enhance cardiovascular fitness and increase your body's ability to utilise oxygen during physical activity.
Body composition: Maintain a healthy body composition through a balanced diet and regular exercise, focusing on both strength training and cardiovascular activities.
Flexibility: Incorporate stretching and flexibility exercises to enhance joint mobility and reduce the risk of musculoskeletal injuries.
Goal setting for optimal health extends beyond addressing musculoskeletal concerns to encompass overall physical fitness and longevity.
By understanding the correlations between grip strength, VO2 max and longevity, individuals can tailor their goals to achieve a well-rounded and sustainable approach to health.
Striving towards benchmark health high points ensures a comprehensive focus on strength, cardiovascular fitness, body composition and flexibility, paving the way for a healthy and fulfilling life.
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