Designing a home for longevity: mobility, strength, and balance

I'm writing this between weightlifting sets. One of the podcasts my wife listens to had these guests on who are longevity coaches: they do a lot of independent research and also work with people to maximize their lifespans. On the podcast they were describing several of the things their research has uncovered as being key to longevity, which they always work on with their clients. One key was genetics, which you can't do much about, but the rest was stuff you can:

1. Strength (especially muscles related to squats and pullups--i.e. stuff that can help you get up if you fall down)
2. Flexibility
3. Balance
4. Cardio
5. Loving relationships & caring community (which you can sorta help, though of course it takes two to tango; in this post I will only address the above 4)

Another point they made, actually it was the big point they were making on the podcast, was you shouldn't just go to the gym for an hour and live the other 23 hours of your life as if these principles didn't exist. You have to work them into your daily hourly life: carry your groceries to your car; take the stairs; use a standing desk at work, and sit on the floor when you're gonna sit; squat instead of kneel; ride a bike to work; etc.

I figure, why not incorporate these principles into the design of a house too? Here's what I recommend:

- 12-foot ceilings with very steep stairs between floors
- better yet, replace stairs with a rock wall
- people go on and on about solar and windpower--use bike power instead: use an exercise bike to power a generator
- no tables or counters
- all doors should weigh a minimum of 300 lbs and use spring-loaded hinges
- build low doorways that require a mix of stooping or crawling to get through
- surround house with a moat that you have to swim (or paddle) across
- alternatively, monkeybars to cross the moat
- no floorboards; all floors are a grid of 2x lumber, 48" on center with the 2x side face up: you misstep, you fall through
- if possible, site house at the top of a tall hill and build your garage at the bottom of the hill; alternatively, build house as a pyramid with the entrance at the top and stairs up the side

(Okay, okay, from the words "I figure" onward, this was a tongue-in-cheek post and I'm very much poking fun at myself, though I still don't hate some of these ideas. If you were going to take the proposal more seriously, what design features might you build into a house to ensure the keys to longevity become part of your way of life?)

Continuing your tongue in cheek style:

5. Loving relationships & caring community (which you can sorta help, though of course it takes two to tango; in this post I will only address the above 4)  

In that house, I doubt you'd ever get a visitor to come over a second time, which isn't going to help community building  :D

In a more serious vein, one thing I think homes need is a place designated for exercise. When I stay at other people's homes, I end up doing my daily floor stretches in some WEIRD places. They have no place to do any sort of exercise. In my previous career, I dealt with people who had been injured, and most of them couldn't do any exercise in their house, as there was no space. When you are coming back up for a severe injury, you start with things like 3 minutes a day. Not worth going to a gym for that, so the exercises would simply not get done, slowing their healing and prolonging their pain.

I also believe people need to sit on chairs much less, and the floor much more.  

:D

Hi Ned,

You had quite worried with some of your suggestions until I read the whole post!

I think an important distinction is necessary, specifically in context of public/communal spaces vs private spaces. In a broader sense, it can be difficult to encourage exercise and body movement in a space while also properly accommodating people with disabilities. For that reason, I would make your more communal areas (Living Room, Guest Bedroom, Bathroom, Etc.)  significantly more accessible. Perhaps only incorporating moderate or optional designs for longevity, like a balance board that you can use if desired. Meanwhile in your more private spaces (Bedroom, Workshop, Office, Etc.) you can institute things with a stronger vigor because you know yourself and your own limits, keeping in mind those limits will naturally atrophy with age. No sense building a home you can no longer live in 30 years from now!

Hopefully this would help you help you create a more welcoming space that can strengthen the loving relationships and caring community you mention. Also I am a big fan of the exercise bike powered generator, I think it is a great option but I have no knowledge on the specific logistics.

Hope this helps,
Eric S.

My sister attend group classes at her local Y that covers a bunch of the first 4 points and at least the group isn't exercising in isolation so far as point 5 is concerned (but there isn't any loving going on!) The only gym I attended, pretty much no one talked to anyone else.

I admit I find weight/strengthening exercises really boring, but statistically, they are hugely helpful with seniors both maintaining and recovering skills.

I have heard it said that houses with stairs are an asset for young seniors to maintain fitness, but at some point flip to being a liability. This is why I dislike the current model that "your home is your investment" and "houses are built in ways that are difficult to adapt to changing needs", because it discourages models in some places where starter homes, family homes and retirement homes were all in the same city block. You didn't loose your community to loose your stairs when you needed to.

In my case, the best we've done is buying a long property with the animals far from the house and lots of duckie buckets to carry. Unfortunately, that's painful at the moment, so I best go do some boring exercises and see if I can get the rib muscle to chill out.

I think worrying about living a longer life may be more damaging than living a good and loving life.
I see stories of long lifers that are lonely and others that have had and continue to have lots of joy.
I have never planned a long life but I have lived in moderation,at 73 years young I still race motorcycles, sidecars actually successfully against younger people.
I still work mentally and repair flyscreens manually.
I build and repair cars etc.
I enjoy the company of people.
I dont do diets or rigid exercise.
Sometimes I just wonder if long content life is a matter of attitude?

Ned said, "I figure, why not incorporate these principles into the design of a house too? Here's what I recommend:

My concerns are that once a person gets older that house will need to be rebuilt to accommodate the fact of life called getting older.

Consider Designing a home for longevity: mobility, strength, and balance for older folks.

The title hit close to home for me, just not the recommendations.

My grandparents, currently 89 and 90, refuse any accommodations in their home to make life easier.  The laundry is in the basement, the mail and car at the top of a steep hill.  What has kept them moving will probably ultimately kill one or both of them.  Sad, but almost certainly a better result than if they had made their lives too easy at 65.  

So perhaps a few steps and hills are all one needs to stay in good shape.  Push mowing the lawn is another good one.  

For folks in cities, walking to the bus/train stops and carrying a few bags of groceries works wonders.

YES!

After I seriously looked into moving my mother in with us and realized that our house was not suitable for someone with mobility issues, and could not be made suitable, then looked around for other options to move and finally decided that an elder care facility was really the only option I started telling everyone I know that is building or remodeling their homes---make at least your bathrooms as accessible as possible. Why not?  
Maybe you don't need it now, and maybe you never will, but hopefully, you are building something that is quality and will last a long time, and eventually, someone even if it's just a one-time guest will be eternally grateful your bathroom facilities are accessible,  It will never cost less to retrofit if you need it later, so put in a little extra time, effort and planning (and money of course) and make at least one ground floor accessible full bathroom in every single home.

Our company may be able to help.
We build high performance homes with a lifetime warranty on the building envelope. No waste quick build and severe weather ready. Very low maintenance
Phillip Martin
offgridky@gmail.com

Phillip Martin wrote:Our company may be able to help.
We build high performance homes with a lifetime warranty on the building envelope. No waste quick build and severe weather ready. Very low maintenance
Phillip Martin
offgridky@gmail.com

Hi Phillip, I'm still a decade and a half out from being ready to actually build; right now I'm trying to refine my ideas, learn more about the known unknowns (for me this includes passive design, solar & electric, water systems, and some other stuff), and discover more unknown unknowns (more alternative/passive/high-performance/off-grid building methods I haven't even heard of yet). You sound like you could be a valuable resource to that end. Do you have a website or portfolio where I can learn more about the work you've done? (I'm sure others here would be interested too!)

Ned I have a few variations to your plans that may work better.
I can say as a very young child apparently I copied carpenters walking across bare floor joists and fell getting a nail in my jaw.
So floorboards do serve a purpose.
Swing doors fitted with a piston pump to move water to a gravity tank.
stairs with adjustable tread heights
or Ships ladders which are steep compared to traditional stairs
poles to slide down from above stories
heavy springs on the refrigerator door
Hand pumps at basins and sinks
Bicycle generators for electricity supply

About carrying those buckets, Jay…

About the time I was turning 60, I was carrying 5 gallon buckets of water.  Not too much problem.  I carried one at a time, that funny posture….  I got the idea to get two half size buckets and carry the same amount of water without the contorted posture.  It’s been a good strategy.

Have your shoulders improved any yet?

Thekla McDaniels wrote:... I got the idea to get two half size buckets and carry the same amount of water without the contorted posture.  It’s been a good strategy.

Absolutely! Very important! I always endeavor to carry a balanced load, so I have 2 watering cans if I need water any distance from the hose, and try to carry two buckets if I'm going any distance.

And wrote:

Have your shoulders improved any yet?

Much improved from the problem a few days ago, but there's always something just waiting to flare up if I misbehave! As we age, we *really* have to work smarter and with respect for our bodies!

Jay Angler wrote:  there's always something just waiting to flare up if I misbehave! As we age, we *really* have to work smarter and with respect for our bodies!

Ain’t it the truth!

Yin yoga has helped me tremendously!  It’s like routine maintenance .

It has taken me a few months to just know I will be spending 45 minutes to an hour as part of my bedtime routine.  It helps me sleep, but no reason not to do it in the morning.  

I highly recommend
https://devidalyyoga.com

It’s free, though you can pay for a membership and get “more”.  In the free offerings she has short and long sessions, for invigoration or relaxation, and for targeting particular areas of the body.

What a fascinating take on incorporating longevity principles into the design of a house! It's intriguing how you've humorously woven these ideas into a playful proposal. The podcast insights about longevity make so much sense, especially when translated into the concept of our living spaces.

I couldn't help but chuckle at the thought of rock walls instead of stairs or the idea of a moat that requires swimming or monkey bars to cross. While some of these concepts are undoubtedly tongue-in-cheek, they do raise an interesting question: how can our living environments nudge us towards healthier habits that contribute to a longer and more fulfilling life?

If we were to consider a more practical approach, here are a few design features that could genuinely support a lifestyle in line with the longevity principles:

Natural Light and Open Spaces: Design the house with ample windows and open spaces to encourage movement and interaction with natural light. This could inspire you to move around more during the day.

Indoor Plants: Incorporate indoor plants to improve air quality and create a connection with nature. Taking care of plants involves bending, reaching, and moving, which aligns with flexibility and balance.

Functional Furniture: Opt for furniture that encourages active sitting or standing. Adjustable desks, kneeling chairs, and balance ball chairs can help you maintain better posture and engage core muscles.

Multi-Level Accessibility: Instead of extreme steep stairs, consider gentle inclines or ramps between floors. This would support cardiovascular health and ensure accessibility for all family members.

Movement Zones: Designate areas for yoga, stretching, or light workouts. This can serve as a daily reminder to engage in flexibility and strength exercises.

Social Spaces: Create cozy nooks or communal areas that invite socializing. Strong relationships and a caring community are crucial for longevity, and having spaces for bonding supports this.

Active Commuting Options: If feasible, integrate a bike storage area or walking path to encourage active commuting. This also aligns with the cardiovascular aspect of longevity.

Ergonomic Design: Focus on ergonomic design for daily tasks like cooking and cleaning. This minimizes strain and encourages functional movement.

Technology-Free Zones: Dedicate spaces where you disconnect from screens and engage in mindful activities like reading, meditating, or simply spending quality time with loved ones.

Hydration Stations: Place water stations strategically throughout the house to remind you to stay hydrated, an essential aspect of overall health.

While your playful proposal may be light-hearted, the core idea of creating an environment that promotes longevity is genuinely thought-provoking. It's all about designing a space that seamlessly integrates healthy habits into our daily lives, ultimately contributing to a longer and happier journey.

Thekla McDaniels wrote:About carrying those buckets, Jay…

About the time I was turning 60, I was carrying 5 gallon buckets of water.  Not too much problem.  I carried one at a time, that funny posture….  I got the idea to get two half size buckets and carry the same amount of water without the contorted posture.  It’s been a good strategy.

Have your shoulders improved any yet?

"Farmer's Walk" is an exercise where you carry something heavy (gripping it at your sides, as with a wheelbarrow) while keeping your upper body posture straight. Resisting the weight not just with your grip and arms but with your shoulders and core is the secret of the exercise.

One interesting variation on the exercise is to deliberately make the weight lopsided, i.e. to carry the weight in one hand only (and then switch hands and repeat the exercise). This engages different muscles than if you'd balanced the load evenly. This is a great variation for example if you just have one heavy dumbbell or kettlebell.

I'd say you might try carrying that one big watering can, but just be more intentional about how you're carrying it: don't let it stoop you to one side, see if you can resist it and keep your posture balanced. You might need to walk slower. That also gives you an excuse to do twice as much watering, because you'll need to return to the water source and then back to the garden, carrying the can in the other hand!

@Jeroams, I'm really happy reading what you wrote, that was exactly why I made this post! Love the ideas.

“Farmer’s walk” sounds awesome.  It probably deserves its own thread about another application of that wonderful permie strategy “stacking functions “

You should check out Katy Bowman. She is a biomechanist who promotes thinking in terms of movement rather than exercise, which means incorporating movement back into one's daily activities rather than trying to exorcise all movement from living for the sake of comfort and convenience only to add it back in a very limited fashion as "exercise."  To that end, she arranged her house to encourage more daily movement.



What I learned from her is that simple changes to the way you move can be very impactful for longevity. Following Katy's lead, though I have normal seating, I usually opt to sit on the floor. I don't have the customary coffee table in my living room because I want the space unimpeded for floor movement. I put my sneakers on while sitting on the floor. When I work from home, I alternate my positions frequently, including laying, sitting, and squatting on the floor. I eat most of my meals while sitting on the floor (but I have a table and chairs for guests).

Sitting on the floor is one of the best things people can do for longevity. Most American adults never move their hips below the level of their knees because they are always sitting in chairs. They end up having knee, back, and hip problems due to lack of mobility, and later in life they are unable to get off the floor without pain or assistance, which itself is correlated with a higher incidence of mortality. I recommend sitting on the ground daily to take your hip and knee joints through fuller ranges of motion and hopefully maintain the independence to get up and down from the floor by yourself. Use it or lose it!

I have a pull up bar and suspension trainer equipment in high traffic areas to encourage myself to incorporate hanging and pulling movements into my daily life. I often opt to use mechanical means over electric (e.g. kneading dough by hand instead of using a mixer, handwashing dishes, using a push mower). I walk or bike for transportation. I keep a little step stool near my toilet as a frugal alternative to a Squatty Potty. When I wash dishes, I stand on a stone mat at my kitchen sink to stimulate the muscles of my feet. I have a slackline for my backyard to work on my balance, but I would like to add a balance beam within my house so that I will practice more regularly.

I also go barefoot in the house to keep the muscles of my feet active; this is not too unusual I don't think, but I have family members who only wear flips flops around the house and therefore never have a moment in their lives when their feet get to work as nature designed. Consider going unshod around your home if you don't already to keep your feet mobile.

You jest, but someday I would like to incorporate monkey bars and a rock wall into my home so that I will be incentivized to work on my grip strength in a fun and functional way.

Thanks for posting that great video.

I will very likely look at the website too, “nutritious movement”

It’ll be an excuse to get rid of MORE of my furniture 😊!