Dave Long, CEO of Orangetheory, shares his varied weekly workouts. Courtesy of Orangetheory
For Dave Long, CEO of Orangetheory, the fitness company comprising more than 1,500 studios in 25 countries, wellness is more than a business venture.
As the leader of a fitness empire that offers interval training with a mix of running, rowing and strength training, Long, who co-founded the company in 2010, incorporates a number of wellness habits into his daily life to reduce stress. , increase strength and age. good.
One hour of exercise a day
After waking up around 6 a.m., Long’s first priority is exercise. I need to work out every day to feel better and perform better, he says Fortune.
Some days, he heads to the headquarters studio in Boca Raton, Florida, for a 60-minute class, including Orangetheory’s new strength offering. Other days, he runs between 6 and 13 kilometers outdoors or does jiu-jitsu exercises. Moving every day, specifically with a combination of cardio and strength exercises, can strengthen cognitive function as you age and combat age-related muscle loss.
Family connection
Despite having occasional meetings with West Coast stakeholders after 5 p.m., Long typically leaves before dinner and spends time with his family. It’s very important for me to get home for dinner, he says. Social connection is a fundamental habit for longevity that reduces loneliness and depression.
Long also facilitates family outings after dinner. Taking a few steps before bed has been linked to a better night’s sleep, and quality sleep can add years to your life.
When I get home, I try to stay away from the phone and not continue that process of checking emails, texts and things like that on the phone, which can be endless, he says. Americans tend to spend 50% of our time on screens, so finding ways to unplug and combat the blurred line between work and home life can serve us well, especially as people echo the importance of connecting in person.
A good sleep night
Long hits the hay between 10 p.m. and 10:30 p.m. and has tracked his sleep for the past few years. Getting plenty of sleep strengthens your brain and plays a role in everything from decision-making to stress management.
His goal is eight hours a night, but he admits he averages seven hours and 10 minutes.
Daily sauna and cold plunge
Even before cold snap became a pop culture phenomenon praised by scientists like Andrew Huberman for its potential role in healthy aging, Long immersed himself daily in the $7,000 cold freeze he had in his garage. He also spends about 20 minutes in the sauna before bed and another cold shower, which he says helps him sleep better.
Cold diving can promote clarity and alertness and may be associated with a lower risk of mental health problems. It may not be for everyone, however. Experts suggest speaking with your doctor first and avoiding cold immersion if you have underlying conditions, such as heart disease.
Deep breath
Managing stress is another of Long’s priorities. He spends up to 10 minutes on deep breathing exercises. Mindfulness practices, such as the 4-7-8 breathing technique, can calm the nervous system and reduce symptoms of anxiety and depression.
A balanced diet
Regarding nutrition, Long’s diet is rich in protein (which helps maintain energy and strengthen muscles) and whole foods (rich in a multitude of nutrients and fiber). A diet that offers a variety of whole foods, including fruits, vegetables and lean meats, has been linked to good aging and a reduced risk of diabetes and heart disease.
Still, Long focuses on balance and doesn’t rule out occasionally eating less nutritious foods.
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Image Source : fortune.com