How Exercise Promotes Longevity

Few people engage in the amount of exercise needed for a long and healthy life—the good news is that it’s never too late to start.Consumer electronics typically last just a few short years with regular use.It’s different with the human body because regular use can actually extend its lifespan.Decades of research shows that those who habitually exercise enjoy a lower risk of heart disease, diabetes, stroke, and cancer. One analysis, published in Journal of Aging Resource, found that all-cause mortality is decreased by about 30 to 35 percent in physically active people compared to their sedentary counterparts.In fact, not exercising is harder on your body than you might imagine. One study published in 2019 in the Journal of the American Medical Association Network Open determined that not exercising was worse for your health than diabetes, heart disease, or smoking cigarettes.But why? What is it about exercise that helps us to live longer, happier, healthier lives?Related StoriesSome health experts admit that exercise’s positive effects are poorly understood. However recent studies help shed some light.One such study was published April 2024 in the journal Nature Aging. Researchers from Amsterdam University Medical Center (UMC) found answers lurking within a type of fat associated with chronic disease.This fat, known as bis(monoacylglycero)phosphate or BMP, is a complex lipid signature that was found to accumulate in the aging tissue of both mice and humans.After researchers identified the chronic disease-carrying characteristics of BMP, they observed—in mice and humans—that physical activity was able to reduce it.One phase of the study recorded BMP content in people’s muscles, and then split subjects into two groups. One group was put on an exercise program, and the other simply sat most of the day.Just one hour of moderate-to-vigorous exercise per day for four days was shown to significantly decrease BMP levels.Georges Janssens, primary author of the study and an assistant professor at Amsterdam UMC, said the findings reveal that we have a lot more control over our health than we might realize.“Everyone says that ‘it’s just part of getting older,’ but this doesn’t actually have to be true. By understanding more about the aging process, we can also look into new ways of intervening,” Janssens said in a statement.Never Too Old to BeginOne well-established explanation that points to the life-lengthening power of exercise has to do with chronic inflammation—a major cause of chronic disease. Lack of physical activity has been shown to contribute to chronic inflammation, while exercise helps reduce it.As inflammation increases over time, sedentary individuals have been shown to experience a deterioration of mobility and function.Even if you don’t start exercising until later in life, you may still be able to enjoy the health benefits movement has to offer.A study published in the September 2023 edition of the journal Aging Cell, looked at previously sedentary older adults (with an average age of 73) and split them into two groups: One group was put on an exercise program for one year, while those in the other group were allowed to maintain their sedentary lifestyles.The exercise group was put on a program known as Gerofit: a supervised regimen designed for older veterans. Gerofit includes up to three days a week of a well-rounded exercise routine, consisting of aerobic endurance, upper and lower body strengthening, balance, and flexibility training.The results were significant. Researchers found that the exercise group maintained a high level of physical performance, while the sedentary suffered losses of strength, aerobic endurance, and mobility.“Preserving strength, endurance, and mobility is central to maintaining a high quality of life and independence in the community,” researchers stated.Movement for the MindPhysical exercise clearly improves the body, but it has also been found to preserve the mind and has been shown to reduce the risk of Alzheimer’s disease and other forms of dementia.Movement has been shown to improve several aspects of mental health. Last year, an article published in the British Journal of Sports Medicine determined that exercise was a viable treatment for depression that outperformed conventional treatment, with walking or jogging, yoga, and strength training standing out as the most effective forms studied.An analysis in Frontiers in Physiology found that exercise is associated with emotional resilience. Perhaps because exercisers have also been found to sleep better, feel less stressed, and have more energy than sedentary individuals.Exercising for LifeSo how much exercise is necessary to experience these life-enhancing benefits?Health experts often point to the physical activity guidelines promoted by the U.S. Department of Health and Human Services. The basic recommendations have people aim between 150 to 300 minutes per week of moderate exercise (such as walking and weight traini

Aug 11, 2024 - 10:12 Updated: Aug 10, 2024 - 18:56

Few people engage in the amount of exercise needed for a long and healthy life—the good news is that it’s never too late to start.

Consumer electronics typically last just a few short years with regular use.

It’s different with the human body because regular use can actually extend its lifespan.

Decades of research shows that those who habitually exercise enjoy a lower risk of heart disease, diabetes, stroke, and cancer. One analysis, published in Journal of Aging Resource, found that all-cause mortality is decreased by about 30 to 35 percent in physically active people compared to their sedentary counterparts.

In fact, not exercising is harder on your body than you might imagine. One study published in 2019 in the Journal of the American Medical Association Network Open determined that not exercising was worse for your health than diabetes, heart disease, or smoking cigarettes.

But why? What is it about exercise that helps us to live longer, happier, healthier lives?

Some health experts admit that exercise’s positive effects are poorly understood. However recent studies help shed some light.

One such study was published April 2024 in the journal Nature Aging. Researchers from Amsterdam University Medical Center (UMC) found answers lurking within a type of fat associated with chronic disease.

This fat, known as bis(monoacylglycero)phosphate or BMP, is a complex lipid signature that was found to accumulate in the aging tissue of both mice and humans.

After researchers identified the chronic disease-carrying characteristics of BMP, they observed—in mice and humans—that physical activity was able to reduce it.

One phase of the study recorded BMP content in people’s muscles, and then split subjects into two groups. One group was put on an exercise program, and the other simply sat most of the day.

Just one hour of moderate-to-vigorous exercise per day for four days was shown to significantly decrease BMP levels.

Georges Janssens, primary author of the study and an assistant professor at Amsterdam UMC, said the findings reveal that we have a lot more control over our health than we might realize.

“Everyone says that ‘it’s just part of getting older,’ but this doesn’t actually have to be true. By understanding more about the aging process, we can also look into new ways of intervening,” Janssens said in a statement.

Never Too Old to Begin

One well-established explanation that points to the life-lengthening power of exercise has to do with chronic inflammation—a major cause of chronic disease. Lack of physical activity has been shown to contribute to chronic inflammation, while exercise helps reduce it.

As inflammation increases over time, sedentary individuals have been shown to experience a deterioration of mobility and function.

Even if you don’t start exercising until later in life, you may still be able to enjoy the health benefits movement has to offer.

A study published in the September 2023 edition of the journal Aging Cell, looked at previously sedentary older adults (with an average age of 73) and split them into two groups: One group was put on an exercise program for one year, while those in the other group were allowed to maintain their sedentary lifestyles.

The exercise group was put on a program known as Gerofit: a supervised regimen designed for older veterans. Gerofit includes up to three days a week of a well-rounded exercise routine, consisting of aerobic endurance, upper and lower body strengthening, balance, and flexibility training.

The results were significant. Researchers found that the exercise group maintained a high level of physical performance, while the sedentary suffered losses of strength, aerobic endurance, and mobility.

“Preserving strength, endurance, and mobility is central to maintaining a high quality of life and independence in the community,” researchers stated.

Movement for the Mind

Physical exercise clearly improves the body, but it has also been found to preserve the mind and has been shown to reduce the risk of Alzheimer’s disease and other forms of dementia.

Movement has been shown to improve several aspects of mental health. Last year, an article published in the British Journal of Sports Medicine determined that exercise was a viable treatment for depression that outperformed conventional treatment, with walking or jogging, yoga, and strength training standing out as the most effective forms studied.

An analysis in Frontiers in Physiology found that exercise is associated with emotional resilience. Perhaps because exercisers have also been found to sleep better, feel less stressed, and have more energy than sedentary individuals.

Exercising for Life

So how much exercise is necessary to experience these life-enhancing benefits?

Health experts often point to the physical activity guidelines promoted by the U.S. Department of Health and Human Services. The basic recommendations have people aim between 150 to 300 minutes per week of moderate exercise (such as walking and weight training), plus 75 to 150 minutes per week of vigorous aerobic activity (such as running, bicycling, or swimming).

Those who can manage to exercise beyond these recommendations may extend their lives even further.

A study published in a 2022 edition of the journal Circulation determined that working out two to four times beyond the recommended minimum for vigorous physical activity “led to a lower risk of death from cardiovascular disease.” Those who exceeded the recommended moderate physical activities by two to four times (around 300 to 599 minutes each week) “saw the most benefit.”

However, most Americans fail to reach the bare minimum. According to the U.S. Department of Health and Human Services (HHS), nearly 80 percent of adults fall short of recommendations for both aerobic and muscle-strengthening activity, while only about half meet the key guidelines for aerobic physical activity.

This collective lack of exercise takes a remarkable toll on our health care system. HHS says physical inactivity is linked to approximately $117 billion in annual health care costs and about 10 percent of premature mortality.

With all the published evidence showing that exercise can improve health, why do so few take advantage of it? Physical therapist Elizabeth Stroot, believes people understand that exercise is good for them, but they lack the time, motivation, or opportunity to follow through.

“We often sit for work, and a lot of people don’t even physically go into an office anymore, and that cuts down on your total steps for the day,” Stroot said.

When it comes to starting an exercise routine, Stroot finds that her clients respond best when they understand how it can impact their quality of life. For example, new parents (or grandparents) who struggle to get down on the floor to play with their children can be encouraged to improve their mobility, flexibility, and stability.

“Finding out what someone’s drive can become the motivation point,” she said.

Another point of encouragement is knowing that little things, like taking the stairs, can make a big difference.

A meta-analysis from the European Society of Cardiology found that people who chose to take the stairs saw a 39 percent lower likelihood of death from heart disease, compared to those who always take the elevator or escalator.

In addition to finding accessible ways to add activity to your day, Stroot encourages people to reach out for help.

“Ask a friend to take a walk with you. Ask a professional to be your trainer. Reach out to an online professional and have them develop a program for you. Or push yourself to go to the community center that is in your neighborhood, if that’s the most convenient,” Stroot said.

When you first get into fitness, just showing up and doing something consistently can feel like a major accomplishment. But to keep the momentum going, Stroot recommends tracking your progress over time and shooting for specific and detailed goals that will move you further ahead.

“Having a target that can show you concrete evidence that you are making progress will only add fuel to the flame of your motivation,” she said.