Do Relationships Make You Less Fit?

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Today’s Health Upgrade

• Maybe it’s not the fasting

• How to stretch your lifespan

• Do relationships make you less fit?

Nutrition
Maybe It’s Not The Fasting

Intermittent fasting is oftentimes promoted as one of the best ways to improve longevity. But what if you didn’t have to go long periods without food and could still live longer?

New research found that reducing calories has the same anti-aging benefits as fasting.

Researchers analyzed data from multiple randomized controlled trials to determine how different dietary strategies affect metabolic health, inflammation, and other markers that influence aging.

Intermittent fasting and caloric restriction (without fasting) significantly improved blood sugar control, insulin sensitivity, oxidative stress, inflammation, body fat levels, and body weight.

When you look at the big picture of research, fasting appears to improve longevity because it helps people consume fewer calories and not because you go longer periods without food. 

The benefits of fasting might be that many people find fasting programs easier to follow than other dieting methods. But that doesn’t mean you need to fast to see great outcomes. As we’ve mentioned before, while some suggest that fasting increases autophagy — cellular cleansing that helps improve aging — that boost appears to result from eating less, not fasting itself. 

If you want to focus on anti-aging, research suggests you’ll have the best results by focusing on daily habits that include eating less (whether with fasting or not), aerobic exercise and resistance training, adequate sleep, eating nutrient-dense foods (including more plants, fiber, and lean protein), social connection, and limiting (or avoiding) smoking and alcohol. 

Oh, and there’s one other thing that might make a difference…

Fitness
The Key To a Longer Life? More Range (Of Motion)

Flexibility is often associated with fitness, but could it also indicate how long you’ll live? 

A new study found that reduced body flexibility in middle-aged is linked to a higher risk of mortality.

The scientists performed 20 measurements that assessed the range of motion on seven different body parts and then followed up on health outcomes nearly 13 years later. 

Nearly 3,000 men and women were tested, and improving flexibility was associated with better health outcomes in both genders, but the relationship was much more dramatic for women.

The least flexible women were five times more likely to die prematurely compared to the most flexible, and inflexible men were twice as likely to pass prematurely. 

The study suggests poor flexibility may indicate underlying musculoskeletal issues that could impact overall health, such as joint stiffness, muscle tightness, or reduced mobility. These issues can lead to limitations in daily activities, increasing the risk of accidents, falls, and physical inactivity.

Reduced flexibility was also associated with decreased vascular function and higher levels of inflammation, both of which are linked to cardiovascular disease. Limited flexibility could indirectly contribute to a higher risk of cardiovascular problems, which may explain the link to higher mortality.

While most people think stretching is necessary, there might be a better way. 

Recent research suggests lifting weights might be the most effective way to improve your flexibility and increase your range of motion.

Researchers analyzed data from 55 different studies and found that strength training significantly increased range of motion and flexibility, and—in some cases—the results were as good as or better than traditional stretching.

According to the researchers, the improvements in range of motion occur because you increase muscle strength at the end ranges of motion (think the top and bottom of an exercise). In other words, resistance training strengthens your muscles and improves your mobility. And it’s not just the super strong who experience range of motion improvements from lifting weights; beginners experience even more range of motion improvements due to strength training.

However, not all types of resistance training lead to better flexibility. While we love calisthenics, performing bodyweight exercises did not increase the range of motion compared to traditional stretching.

Health
Do Relationships Make You Less Fit?

Companionship is strongly linked to longevity, but the single life appears to get more people to the gym.

A recent analysis found that people in romantic relationships are less physically active than those who are single. This reduction is more prominent for moderate to vigorous physical activity, including running, cycling, and resistance training.

The research suggests two things are happening. When you’re in a relationship, how you spend your time shifts. Couples tend to spend more time in shared leisure activities that are often sedentary, such as watching TV or eating meals together, which takes time away from physical activity. 

The researchers believe the desire to spend quality time with a partner often leads to more relaxed activities rather than exercise-focused ones. While overall activity levels may drop, the study also highlighted that some couples engage in joint physical activities, such as walking or hiking, which can have positive health benefits. However, these activities are often less intense than the exercise routines singles might maintain alone.

But there might be something deeper happening.

The “mating market model” suggests that people change their behaviors once they feel more secure in a relationship. And when that happens, they focus less on healthy behaviors or the need to maintain their physical appearance or attractiveness. 

Of course, other variables influence behavior, such as interests, preferences, income, and responsibilities (like jobs and children).

However, the study suggests that couples should maintain individual fitness routines to ensure that relationship dynamics do not hinder personal health goals. That starts by being aware of these subconscious changes that occur so you don’t put your activity on the backburner while in a relationship.

Has being in a long-term relationship affected your fitness? Take the four-year test.

Research has found that men and women gain weight significantly after four years in a stable relationship. 

Other studies have found that being in a committed relationship is linked to increased body mass index (BMI) and decreased health-promoting behaviors. 

What do you think: Why do couples appear to exercise less? And if you’re in a long-term relationship, what has worked for you to stay fit? Tag Arnold on social media and share your thoughts.

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Publisher: Arnold Schwarzenegger​

Editors-in-chief: Adam Bornstein and Daniel Ketchell