Age Better Through Movement
We're all going to age.
That's the one certainty in life - but here's something you might not realize: we won't all age at the same rate.
I often see this firsthand with patients in their 60s who move like they're 40, while others in their 40s struggle with the mobility of someone decades older. What makes the difference?
It's not just genetics or luck - it's movement.
The Evidence
The evidence is compelling. People living in walkable cities typically enjoy longer lives. Those engaging in regular aerobic exercise live longer. And individuals with greater muscular strength? You guessed it - they live longer too.
Your body operates on a remarkably simple principle: it adapts precisely to what you ask of it - no more, no less. When you move regularly and challenge your muscles, your body responds by becoming stronger. Your cardiovascular system grows more efficient. Your metabolism functions better. It's an incredible adaptability built into our biology.
But the flip side is equally true and perhaps more concerning. When movement disappears from your life, your body adapts to that reality as well.
Resource Allocation
Think about it this way: your body is constantly making resource allocation decisions.
Why maintain strength in muscles that never get used?
Why preserve mobility in joints that never move through their full range?
Why keep metabolic systems finely tuned when they're rarely challenged?
Between work demands, family responsibilities, and everyday life, finding time for movement can seem nearly impossible. When you hear that health guidelines recommend 150 minutes of moderate aerobic activity weekly plus strength training twice per week, you might think, "I don't have time for all that."
You're not alone. Only 24.2% of adults meet these guidelines. But here's the good news - you don't need to meet the ideal standard to see remarkable benefits.
The Minimal Effective Dose
This is where the concept of "minimal effective dose" becomes your ally - the smallest amount of exercise needed to trigger positive changes in your body. Just enough to create the effect you want.
Research shows you can begin experiencing benefits with:
Just 2 days of strength training per week
As little as 20-30 minutes per session
A simple circuit of 3-10 basic exercises
Using basic weight machines, free weights, or even just your bodyweight
What does this look like in real life? Studies on previously sedentary older adults who performed just this minimal amount of training reveal transformations that seem almost too good to be true.
Their muscle cells began functioning like those of people 40 years younger. Not an exaggeration - research found that after just 6 months of resistance training, participants averaging 68 years old showed mitochondrial characteristics similar to 24-year-olds.
Their strength increased to match adults decades younger. After 22 weeks of resistance training, older men eliminated the strength and muscle mass deficit when compared to men in their 20s.
Their bodies regained the ability to build new muscle tissue after just 2 weeks. Even though the baseline rate of muscle protein synthesis tends to be lower in older adults, it increased to levels comparable with young adults following only 14 days of resistance training.
Beyond the numbers, these minimal interventions led to improved balance, reduced fall risk, and everyday activities like climbing stairs and carrying groceries becoming noticeably easier.
Think of the minimal effective dose as your entry point - not the destination, but the beginning of a journey. Like taking the first step on a path, it's about starting somewhere.
As your body adapts to this initial training stimulus, you can progressively do more and unlock even greater benefits. More frequent training, higher volumes, and greater intensity can lead to substantial improvements in strength, bone density, muscle mass, overall health, and a significant reduction in mortality risk.
But the key is to start.
Twenty minutes, twice a week, with basic exercises - that's all it takes to begin changing your aging trajectory.
Below I've included a Minimal Effective Dose Workout Plan that you can incorporate into your weekly routine. As always, if you have any questions or need personalized guidance, feel free to reach out to me at drcoffman@optimizecolumbus.com.
Remember: Your body is constantly adapting. The question is - what are you asking it to adapt to?
The Minimal Effective Dose Program
Progression Plan
- Week 1-2: One set of 10 repetitions of each basic movement
- Week 3-4: Two sets of 10 repetitions of each basic movement
- Week 5-6: Try the intermediate version of each movement, one set of 10
- If you can complete it: Continue and add a second set next week
- If you can't complete it: Stay with basic movements for two more weeks
Continue this pattern as you advance:
- Always start new movements with one set
- Add a second set after two weeks of success
- Try harder variations after mastering two sets
- Listen to your body and progress at your own pace
Basic Movements (Start Here) ▾
Intermediate Movements ▾
Advanced Movements ▾
Remember: Twenty minutes, twice a week, with these basic exercises - that's all it takes to begin changing your aging trajectory. The key isn't to do everything perfectly; it's to start somewhere and stay consistent.