Vitality through the power of movement
How regular activity influences and improves longevity
Patrick Hendry
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The connection between exercise and longevity is a well-established and scientifically based concept that underlines the profound effects of physical activity on extending a person's lifespan and overall quality of life. Numerous studies and research findings have shown time and again that regular exercise is associated with a series of physiological, cellular and molecular changes that contribute to a longer life expectancy. The following shows which mechanisms underlie this relationship and how physical exercise influences the aging process.
Relieve chronic diseases
Regular exercise plays a crucial role in preventing and treating a range of chronic diseases that are closely linked to premature mortality. Diseases such as cardiovascular disease, type 2 diabetes, high blood pressure and obesity contribute significantly to shortening life expectancy. Physical exercise helps regulate blood pressure, cholesterol, and blood sugar levels, which are crucial for maintaining heart health and metabolic balance. By reducing these risk factors, physical activity significantly reduces the likelihood of developing these diseases and therefore extends life expectancy.
Improving cardiovascular health
A strong cardiovascular system is important for overall health and longevity. Aerobic activity, such as running, swimming, and cycling, increases heart function, improves blood flow and strengthens blood vessels. Regular cardiovascular exercise contributes to a lower resting heart rate, improved heart performance, and increased tissue oxygenation, which supports long-term heart health and extends life expectancy.
Promoting metabolic health
Sports activity has a profound effect on metabolism. It increases the body's energy consumption, helping to control weight and prevent obesity, which is associated with an increased risk of various diseases. Exercise also improves insulin sensitivity, helping to regulate blood sugar levels and reduce the risk of insulin resistance, a precursor to diabetes. Maintaining a healthy metabolism is a crucial factor for a long life.
Combating inflammation
Chronic inflammation is a characteristic of many age-related diseases, including arthritis, cardiovascular disease, and neurodegenerative disorders. Regular exercise has been shown to modulate the body's inflammatory response by reducing levels of pro-inflammatory markers. By reducing chronic inflammation, exercise helps create an environment in the body that is less conducive to the development and progression of inflammation-related diseases, and thus contributes to a longer and healthier life.
Maintaining muscle mass and bone density
Ageing is often associated with loss of muscle mass and bone density, leading to frailty and an increased risk of falls and fractures. Resistance training and weight training help counteract this loss by stimulating muscle growth and strengthening bones. Maintaining muscle mass and bone density is crucial for maintaining mobility, independence and overall vitality in old age.
Improving cognitive functions
Fitness is not only good for the body but also has a significant impact on brain health. Regular physical activity has been shown to increase cognitive function, improve memory and reduce the risk of cognitive decline and neurodegenerative diseases such as Alzheimer's. The release of neurotrophic factors during exercise promotes the growth and maintenance of brain cells, thus contributing to better mental health and longevity.
Stress reduction and psychological wellbeing
Physical activity triggers the release of endorphins, which are often referred to as “feel-good” chemicals. These endorphins promote a positive mood, reduce stress, and alleviate symptoms of anxiety and depression. Psychological wellbeing is an essential part of overall health, and the effects of exercise on mental health and resilience have a direct impact on the ability to live longer and more fulfilling lives.
Telomere maintenance
Telomeres are protective caps at the end of chromosomes that naturally shorten as you get older. Shortened telomeres are associated with cell aging and an increased risk of age-related diseases. Research suggests that regular physical activity can help maintain telomere length, slow cell aging, and promote longevity.
In summary, the link between exercise and longevity is due to the multiple effects that exercise has on various physiological, cellular and molecular processes in the body. By reducing chronic diseases, improving cardiovascular health, improving metabolic functions, fighting inflammation, maintaining muscle mass and bone density, promoting cognitive function, reducing stress, and maintaining telomeres, physical activity sets the stage for a longer and healthier life. A regular exercise program that is tailored to individual abilities and preferences is an effective investment in one's own well-being and the key to exploiting the potential for a vital and fulfilling life into old age.
References
- Myers, J., Prakash, M., Froelicher, V., Do, D., Partington, S., & Atwood, J.E. (2002). Exercise capacity and mortality among men referred for exercise testing. New England Journal of Medicine, 346 (11), 793-801.
- Gibala, M.J., Little, J.P., Macdonald, M.J., & Hawley, J.A. (2012). Physiological adaptations to low-volume, high-intensity interval training in health and disease. The Journal of Physiology, 590 (5), 1077-1084.
- Park, S.Y., Son, W.M., & Kwon, O.S. (2016). Effects of whole body vibration training on body composition, skeletal muscle strength, and cardiovascular health. Journal of Exercise Rehabilitation, 12 (6), 573-578.
- Murphy, M.H., Blair, S.N., & Murtagh, E.M. (2009). Accumulated versus continuous exercise for health benefit: a review of empirical studies. Sports Medicine, 39 (1), 29-43.
- Thompson, P.D., Buchner, D., Piña, I.L., Balady, G.J., Williams, M.A., Marcus, B.H.,... & Wenger, N.K. (2003). Exercise and physical activity in the prevention and treatment of atherosclerotic cardiovascular disease. Circulation, 107 (24), 3109-3116.
- Warburton, D.E., Nicol, C.W., & Bredin, S.S. (2006). Health benefits of physical activity: the evidence. Canadian Medical Association Journal, 174 (6), 801-809.
- Fox, K.R. (1999). The influence of physical activity on mental well-being. Public Health Nutrition, 2 (3a), 411-418.
- Nieman, D.C., & Wentz, L.M. (2019). The compelling link between physical activity and the body's defense system. Journal of Sport and Health Science, 8 (3), 201-217.
- Booth, F.W., Roberts, C.K., & Laye, M.J. (2012). Lack of exercise is a major cause of chronic diseases. Comprehensive Physiology, 2 (2), 1143-1211.
- Hahm, J.H., Kim, S., DiLoreto, R., Shi, C., Lee, S.J., Murphy, C.T., & Nam, H.G. (2015). C. elegans maximum velocity correlates with healthspan and is maintained in worms with an insulin receptor mutation. Nature Communications, 6, 8919.
- Arem, H., Moore, S.C., Patel, A., Hartge, P., Berrington de Gonzalez, A., Visvanathan, K.,... & Matthews, C.E. (2015). Leisure time physical activity and mortality: a detailed pooled analysis of the dose-response relationship. JAMA Internal Medicine, 175 (6), 959-967.
- Sofi, F., Valecchi, D., Bacci, D., Abbate, R., Gensini, G. F., Casini, A., & Macchi, C. (2011). Physical activity and risk of cognitive decline: a meta-analysis of prospective studies. Journal of Internal Medicine, 269 (1), 107-117.
- Lee, D.H., Lavie, C.J., & Vedanthan, R. (2019). Optimal dose of running for longevity: is more better or worse? Journal of the American College of Cardiology, 73 (20), 2634-2636.
- Stamatakis, E., Lee, I.M., Bennie, J., Freeston, J., Hamer, M., O'Donovan, G.,... & Tipton, K. (2018). Does strength promoting exercise confer unique health benefits? A pooled analysis of data on 11 population cohorts with all-cause, cancer, and cardiovascular mortality endpoints. American Journal of Epidemiology, 187 (5), 1102-1112.
- Kekäläinen, T., Kokko, K., Sipilä, S., & Walker, S. (2019). Effects of a 9-month resistance training intervention on quality of life, sense of coherence, and depressive symptoms in older adults: randomized controlled trial. Quality of Life Research, 28 (3), 767-776.
- Fox, F., Liu, D., Breteler, B., Aziz, N. (2023). Physical activity is associated with slower epigenetic ageing—Findings from the Rhineland Study. Aging Cell, doi 10.1111 Acel.13828.
Publiziert
17.3.2024
Kategorie
Longevity
The connection between exercise and longevity is a well-established and scientifically based concept that underlines the profound effects of physical activity on extending a person's lifespan and overall quality of life. Numerous studies and research findings have shown time and again that regular exercise is associated with a series of physiological, cellular and molecular changes that contribute to a longer life expectancy. The following shows which mechanisms underlie this relationship and how physical exercise influences the aging process.
Relieve chronic diseases
Regular exercise plays a crucial role in preventing and treating a range of chronic diseases that are closely linked to premature mortality. Diseases such as cardiovascular disease, type 2 diabetes, high blood pressure and obesity contribute significantly to shortening life expectancy. Physical exercise helps regulate blood pressure, cholesterol, and blood sugar levels, which are crucial for maintaining heart health and metabolic balance. By reducing these risk factors, physical activity significantly reduces the likelihood of developing these diseases and therefore extends life expectancy.
Improving cardiovascular health
A strong cardiovascular system is important for overall health and longevity. Aerobic activity, such as running, swimming, and cycling, increases heart function, improves blood flow and strengthens blood vessels. Regular cardiovascular exercise contributes to a lower resting heart rate, improved heart performance, and increased tissue oxygenation, which supports long-term heart health and extends life expectancy.
Promoting metabolic health
Sports activity has a profound effect on metabolism. It increases the body's energy consumption, helping to control weight and prevent obesity, which is associated with an increased risk of various diseases. Exercise also improves insulin sensitivity, helping to regulate blood sugar levels and reduce the risk of insulin resistance, a precursor to diabetes. Maintaining a healthy metabolism is a crucial factor for a long life.
Combating inflammation
Chronic inflammation is a characteristic of many age-related diseases, including arthritis, cardiovascular disease, and neurodegenerative disorders. Regular exercise has been shown to modulate the body's inflammatory response by reducing levels of pro-inflammatory markers. By reducing chronic inflammation, exercise helps create an environment in the body that is less conducive to the development and progression of inflammation-related diseases, and thus contributes to a longer and healthier life.
Maintaining muscle mass and bone density
Ageing is often associated with loss of muscle mass and bone density, leading to frailty and an increased risk of falls and fractures. Resistance training and weight training help counteract this loss by stimulating muscle growth and strengthening bones. Maintaining muscle mass and bone density is crucial for maintaining mobility, independence and overall vitality in old age.
Improving cognitive functions
Fitness is not only good for the body but also has a significant impact on brain health. Regular physical activity has been shown to increase cognitive function, improve memory and reduce the risk of cognitive decline and neurodegenerative diseases such as Alzheimer's. The release of neurotrophic factors during exercise promotes the growth and maintenance of brain cells, thus contributing to better mental health and longevity.
Stress reduction and psychological wellbeing
Physical activity triggers the release of endorphins, which are often referred to as “feel-good” chemicals. These endorphins promote a positive mood, reduce stress, and alleviate symptoms of anxiety and depression. Psychological wellbeing is an essential part of overall health, and the effects of exercise on mental health and resilience have a direct impact on the ability to live longer and more fulfilling lives.
Telomere maintenance
Telomeres are protective caps at the end of chromosomes that naturally shorten as you get older. Shortened telomeres are associated with cell aging and an increased risk of age-related diseases. Research suggests that regular physical activity can help maintain telomere length, slow cell aging, and promote longevity.
In summary, the link between exercise and longevity is due to the multiple effects that exercise has on various physiological, cellular and molecular processes in the body. By reducing chronic diseases, improving cardiovascular health, improving metabolic functions, fighting inflammation, maintaining muscle mass and bone density, promoting cognitive function, reducing stress, and maintaining telomeres, physical activity sets the stage for a longer and healthier life. A regular exercise program that is tailored to individual abilities and preferences is an effective investment in one's own well-being and the key to exploiting the potential for a vital and fulfilling life into old age.
Referenzen
- Myers, J., Prakash, M., Froelicher, V., Do, D., Partington, S., & Atwood, J.E. (2002). Exercise capacity and mortality among men referred for exercise testing. New England Journal of Medicine, 346 (11), 793-801.
- Gibala, M.J., Little, J.P., Macdonald, M.J., & Hawley, J.A. (2012). Physiological adaptations to low-volume, high-intensity interval training in health and disease. The Journal of Physiology, 590 (5), 1077-1084.
- Park, S.Y., Son, W.M., & Kwon, O.S. (2016). Effects of whole body vibration training on body composition, skeletal muscle strength, and cardiovascular health. Journal of Exercise Rehabilitation, 12 (6), 573-578.
- Murphy, M.H., Blair, S.N., & Murtagh, E.M. (2009). Accumulated versus continuous exercise for health benefit: a review of empirical studies. Sports Medicine, 39 (1), 29-43.
- Thompson, P.D., Buchner, D., Piña, I.L., Balady, G.J., Williams, M.A., Marcus, B.H.,... & Wenger, N.K. (2003). Exercise and physical activity in the prevention and treatment of atherosclerotic cardiovascular disease. Circulation, 107 (24), 3109-3116.
- Warburton, D.E., Nicol, C.W., & Bredin, S.S. (2006). Health benefits of physical activity: the evidence. Canadian Medical Association Journal, 174 (6), 801-809.
- Fox, K.R. (1999). The influence of physical activity on mental well-being. Public Health Nutrition, 2 (3a), 411-418.
- Nieman, D.C., & Wentz, L.M. (2019). The compelling link between physical activity and the body's defense system. Journal of Sport and Health Science, 8 (3), 201-217.
- Booth, F.W., Roberts, C.K., & Laye, M.J. (2012). Lack of exercise is a major cause of chronic diseases. Comprehensive Physiology, 2 (2), 1143-1211.
- Hahm, J.H., Kim, S., DiLoreto, R., Shi, C., Lee, S.J., Murphy, C.T., & Nam, H.G. (2015). C. elegans maximum velocity correlates with healthspan and is maintained in worms with an insulin receptor mutation. Nature Communications, 6, 8919.
- Arem, H., Moore, S.C., Patel, A., Hartge, P., Berrington de Gonzalez, A., Visvanathan, K.,... & Matthews, C.E. (2015). Leisure time physical activity and mortality: a detailed pooled analysis of the dose-response relationship. JAMA Internal Medicine, 175 (6), 959-967.
- Sofi, F., Valecchi, D., Bacci, D., Abbate, R., Gensini, G. F., Casini, A., & Macchi, C. (2011). Physical activity and risk of cognitive decline: a meta-analysis of prospective studies. Journal of Internal Medicine, 269 (1), 107-117.
- Lee, D.H., Lavie, C.J., & Vedanthan, R. (2019). Optimal dose of running for longevity: is more better or worse? Journal of the American College of Cardiology, 73 (20), 2634-2636.
- Stamatakis, E., Lee, I.M., Bennie, J., Freeston, J., Hamer, M., O'Donovan, G.,... & Tipton, K. (2018). Does strength promoting exercise confer unique health benefits? A pooled analysis of data on 11 population cohorts with all-cause, cancer, and cardiovascular mortality endpoints. American Journal of Epidemiology, 187 (5), 1102-1112.
- Kekäläinen, T., Kokko, K., Sipilä, S., & Walker, S. (2019). Effects of a 9-month resistance training intervention on quality of life, sense of coherence, and depressive symptoms in older adults: randomized controlled trial. Quality of Life Research, 28 (3), 767-776.
- Fox, F., Liu, D., Breteler, B., Aziz, N. (2023). Physical activity is associated with slower epigenetic ageing—Findings from the Rhineland Study. Aging Cell, doi 10.1111 Acel.13828.
Publiziert
17.3.2024
Kategorie
Longevity
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