What Elite Athletes Can Teach Us About Longevity

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What Elite Athletes Can Teach Us About Longevity

It's hard to find a better reminder of what the human body can do than the Olympics. For elite athletes, the intense prep for game day garners more than just medals — it may also increase their lifespan. Some competitors could live about five years longer than the rest of us, according to one report.

But aren’t their careers relatively short?

Yes, many top athletes retire in their 20s and early 30s. But the benefits last in part because “early, intense training creates lasting physiological adaptations,” says Danielle Gray, a NASM-certified personal trainer.

Some you might expect: Healthy habits (and the discipline to continue them long-term) can reduce the risk of heart disease, diabetes, stroke, and cancer (some of the leading causes of death in the US). Then there are the less obvious, more superhero-esque benefits: More efficient lungs, better circulation, denser bones, and stronger connective tissue. “These changes don't disappear overnight when you stop training hard,” says Gray. 

Can the rest of us get some of that secret sauce? 

Obviously, most of us aren’t going to become Olympic athletes. For one thing, the ingredients of an elite athlete aren't just good genes and a love of endorphins. They’re also money, community support, and time. And research isn't clear on how much or how intensely you'd need to exercise to snag those extra years. But you can better your health and increase your chances of a longer life by borrowing certain aspects of their lifestyles.

Your move

If you’re interested in leveling up your fitness game: 

• Move regularly. Before you practice intensity, be consistent, says Gray. Three to five workouts a week is a good place to start. 

• Choose your sport wisely. Sure, you could pick from the list of sports linked to the longest lifespan. But if you choose movement you actually enjoy, you’re more likely to stick with it, says Gray.

• Prioritize rest. Recovery is the state where your body actually builds muscle. 

• Listen to your body. Fatigue and trouble sleeping are just some of the signs that you may be overtraining, Gray says. 

• Take care of your mental health. Another thing athletes tend to do? Keep stress levels low, which Gray calls “crucial for overall health and performance.”

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