Exercise has always been recognised as a key factor in promoting overall health and and longevity, however there are more and more studies highlighting the importance of moving.
Longevity expert, Peter Attia, in his book Outlive: The Science and Art of Longevity, cites regular exercise as the #1 key to a long and healthy life. According to Attia, "exercise can help you avoid disease so you can keep doing the things that bring you joy."
“Nothing comes close to having a greater impact on the length and quality of your life than your training. And unfortunately, we can't put it in a pill. You've got to be able to do it. There's no biohack for it.” - Peter Attia.
And it's not just about training in the gym. Residents of Blue Zones areas where people live the longest, rarely go to the gym. They get the benefits of exercise unintentionally through walking, dancing, and socialising. Making fitness social and enjoyable can help you stick to it for a long-term health boost.
Attia highlights below the benefits of exercise in promoting longevity, not just through cardiovascular fitness but also in maintaining muscle mass and cognitive function.
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Enhanced Mitochondrial Function: Exercise stimulates the production of mitochondria, the powerhouses of our cells. Improved mitochondrial function is linked to increased energy levels and better overall health.
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Reduced Inflammation: Chronic inflammation is a key driver of ageing and age-related diseases. Exercise helps to reduce inflammation markers in the body, promoting a healthier internal environment.
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Maintaining Muscle Mass: As we age, we naturally lose muscle mass and strength. Resistance training, a component of exercise, helps to preserve muscle mass and bone density, crucial for mobility and independence in later years.
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Brain Health: Exercise is not just beneficial for the body but also for the brain. It enhances cognitive function, improves mood, and reduces the risk of neurodegenerative diseases like Alzheimer's.
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Cardiovascular Fitness: Regular aerobic exercise strengthens the heart muscle, improves circulation, and lowers blood pressure. A healthy cardiovascular system is vital for longevity and overall well-being.
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Longevity Genes Activation: Exercise has been shown to activate genes associated with longevity and cellular repair mechanisms. This can potentially slow down the ageing process at a molecular level.
Incorporating daily movement that includes both aerobic and resistance training tailored to your fitness level and goals is key. Whether it’s brisk walking, jogging, swimming, lifting weights, Pilates, yoga or dancing, consistency is crucial.
It's never too late to start or to shake up your current routine. Even small changes can make a big difference to your health and longevity. Park the car and walk, take meetings on foot, prioritise activity before your to-do list.
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Honour yourself wherever you are on your wellness journey and tune in to your individual needs. Focus on being just 1% better each day. Your future self will thank you.
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