I was a bit perplexed when my husband recently told me that he wanted to get into the blue zone; in all the time that I have known him, he has never opted to watch the Leafs play over the Raptors, let alone take up hockey as a hobby. He then showed me a documentary – Live to 100: Secrets of the Blue Zone – and clarified that he wasn’t talking about the NHL.
You see, in hockey, the blue zone is where blistering slapshots, gritty defense, and the occasional brawl take place. However, my husband was referring to a term coined by New York Times Bestselling Author Dan Buettner. Essentially, the “Blue Zones” are five geographies across the globe where people tend to live significantly longer than average, often reaching 100 years or more while maintaining good health:
- Okinawa, Japan: Known for a diet rich in vegetables, tofu, and fish, and a strong sense of community.
- Sardinia, Italy: Home to a high number of male centenarians, with a Mediterranean diet and emphasis on family.
- Nicoya Peninsula, Costa Rica: Residents focus on family, consume a diet of beans, rice, and corn, and stay physically active.
- Ikaria, Greece: Known for a diet rich in vegetables, olive oil, and wine, along with a slower pace of life.
- Loma Linda, California, USA: This community of Seventh-day Adventists emphasizes a plant-based diet, regular physical activity, and a sense of purpose.
You’re probably thinking: From a physiotherapy standpoint, what learnings can we take from these proven international cases?
I’m so glad you asked.
How to Find Your Body’s “Blue Zone”
If we try applying a scientific outlook to this concept, the physiotherapy blue zone is about respecting your body’s limits while considering the level of activity that allows you to move, strengthen, and heal without risking overexertion. Think of it as a middle ground between doing too much and doing too little – a place where you build yourself up without burning out.
Key Elements of the Blue Zone
In our increasingly busy lives, finding time for even moderate activity can be challenging. According to the World Health Organization, 31% of the world’s adult population in 2022, 1.8 billion adults, were physically inactive and did not meet the global recommendations of at least 150 minutes of moderate-intensity physical activity per week – and the proportion of adults not meeting recommended levels of physical activity was projected to rise to 35% by 2030.
With that said, here are five principles that can guide you towards a better chance of achieving the blue zone:
1. Move Mindfully
As we age, it’s important to stay active and mobile. Low-impact exercises such as yoga, swimming, Qigong, Tai Chi, or walking, that allow you to build strength gently not only reduces the risk of injury but also helps you stay attuned to your body’s signals, knowing when it’s time to push and when it’s time to rest. In many of the world’s blue zones, the simplicity of daily and intentional walks have proven to reap great benefits, and it’s something I strongly advocate for with my own parents as well. Finding simple ways to stay moving, like mindful gardening for example, is also a feasible option.
2. Build a Mind-Body Connection
According to my husband and Dan Buettner, Blue Zone communities often have strong social ties and a strong sense of purpose. Research using data from the Canadian Community Health Survey showed that individuals with a very weak sense of community belonging had 3.21 times higher odds of reporting poor general health and 4.95 times higher odds of reporting poor mental health (compared to those with a strong sense of community). By incorporating mindfulness, relaxation techniques, and educating yourself on stress management, your healing and rehabilitation journey will be that much more effective.
3. Target Progressive Overload, Not Overboard
The blue zone isn’t about staying comfortable forever or going overboard. It’s about progressive overload – gradually increasing the intensity of your exercises – to build strength and endurance. But the trick is to increase by small, manageable increments. Ultimately, you should train slowly towards your goals as overloading too quickly pushes you out of the blue zone and into the risk zone, where injuries lurk.
4. Don’t Forget About Recovery
Speaking of injuries, your body needs time to recover. Recovery in the blue zone isn’t passive – it involves restorative techniques such as foam rolling, stretching, and hydration. Proper recovery doesn’t just feel good; it accelerates progress by allowing muscle fibers to repair and strengthen after exertion. Not only can physiotherapy manage chronic conditions and promote recovery, it can also prevent injuries.
5. Make Holistic Health and Lifestyle Choices
Last but not least, make lifestyle changes that support recovery and long-term health, like posture, ergonomics, and dietary tweaks. Blue Zone residents benefit from balanced diets and low-stress environments, contributing to reduced inflammation and overall better physical health to complement the goals of physiotherapy. Basically, if something isn’t good for your mental and physical health, avoid it when possible.
The End Goal
The truth is, we’re not all going to live to 100, nor do we all aspire to. But while we’re here, why not make the most of our health and quality of life?
Embracing a ‘blue zone’ approach to physiotherapy means creating a foundation for strength, endurance, and well-being that supports you in the long term. By finding and respecting your own blue zone, you’re building a sustainable path toward a pain-free and mobile life – whether you’re chasing after kids, enjoying weekend hikes, or, hitting the ice for a hockey game (not my husband’s preference when given the option to play basketball or ultimate frisbee instead).
So, as the Leafs work to conquer their own blue zone on the rink, consider taking a page from the centenarians’ playbook. Listen to your body, build strength gradually, and make recovery a priority – and if you need help, we’d be happy to help you.