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What Science Says About the Exercise Habits That Slow Aging
Introduction
If you've been waiting to start exercising because you think it's not really worth the effort, or you're worried about breaking a sweat when it's hot outside, let me tell you: It's never too late to start. And if you want some science to back that up, here are some reasons why exercise—at any age—is good for your health.
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| Image by Gerd Altmann from Pixabay |
A 2005 Danish study on twins found that fitness and genetics are equally important in determining lifespan.
It’s no secret that exercise is good for you. But a 2005 Danish study on twins found that fitness and genetics are equally important in determining lifespan. So even if you have a naturally athletic body, the benefits of exercise can be boosted by becoming more physically active throughout life.
The study included more than 5,000 subjects who were tracked over an average of 19 years, measuring their physical fitness at age 18 and 28 as well as lifestyle habits like smoking and alcohol use. The researchers concluded that one’s genetic predisposition for longevity can be extended by two or three years just by doing regular cardio or resistance training exercises once or twice a week—and we all know how much fun it is to work out!
One study in the '80s showed that exercising at age 80 lowered the risk of death by 21 percent.
Exercise is good for you. It's incredibly clear that exercise can help you live longer, healthier, happier, and better. But how much is enough?
One study in the '80s showed that exercising at age 80 lowered the risk of death by 21 percent. Another study found that moderate exercise—walking 30 minutes a day—is associated with living seven years longer than those who don’t move at all. And when it comes to older adults trying to stay fit as they approach their golden years: “If you're going to take any one thing away from this article, let it be this: Keep moving!”
Some older people had as much as a 20-year advantage in muscle mass and strength over their peers.
There’s no way around it: As you get older, your muscles lose strength and mass. But in recent years, researchers have found that some people maintain their muscle mass and strength into their 90s.
Some of these people have as much as a 20-year advantage in muscle mass and strength over their peers. This is good news for those who want to stay active as they age, but aren’t sure how to do so without injuring themselves or putting too much strain on their body.
The key is finding exercises that are safe for older bodies—and doing them consistently over time. If you want to know what types of exercise are best for aging bodies and how often they should be done (for maximum impact), read on!
A 2017 sample of more than 4,600 adults over 65 found that those who exercised 150 minutes per week lived longer than those who didn't.
A 2017 sample of more than 4,600 adults over 65 found that those who exercised 150 minutes per week lived longer than those who didn't.
That's about 30 minutes per day, five days per week—a reasonable goal for most people. You can break up your weekly exercise into shorter periods of time if you want to limit the strain on your joints caused by long workouts.
But what if you're not a runner or a cyclist? Do other forms of activity count toward this goal?
It turns out that almost any physical activity will help with longevity: in fact, one study suggests that just 20 minutes of jumping rope can improve heart health as much as running at a moderate pace for 60 minutes.
One study estimated that mortality rates for those between 65 and 74 years old dropped 11 percent for each additional 15 minutes of exercise per day.
One study, which appeared in the Journal of the American Medical Association (JAMA), estimated that mortality rates for those between 65 and 74 years old dropped 11 percent for each additional 15 minutes of exercise per day. That’s pretty good news!
But what about younger people? Is there still a benefit to exercising at this age? The answer appears to be yes. Another study, published in BMJ Open Sport & Exercise Medicine, found that even just over an hour per week of physical activity can help keep your body healthy as you age.
The takeaway here is that regular exercise not only keeps your body moving—it helps maintain strength and mobility without requiring any additional effort after years pass by.
One 2002 study found that replacing sedentary activities with exercise reduced a man's chance of dying by 30 percent during a 13-year period.
Investing in a lifelong exercise habit can help you live longer and healthier, according to several studies.
One 2002 study found that replacing sedentary activities with exercise reduced a man's chance of dying by 30 percent during a 13-year period. Another study published in 2016 found that people who exercised for at least 150 minutes per week had an 18 percent lower risk of death than those who didn't exercise at all or exercised less than 150 minutes per week. If you're not sure how much time this would be, it's recommended that adults get at least 150 minutes of moderate aerobic activity every week—walking briskly for about 2 miles (3 kilometers) is one example—plus two days of strength training with 8 to 10 exercises targeting all major muscle groups
Strength training was linked to a 40 percent lower risk of death from all causes.
Strength training was linked to a 40 percent lower risk of death from all causes.
Strength training has been shown to improve overall health and quality of life in older adults. It can help you live longer, healthier, and more independently. When you're stronger, you can avoid falls (a leading cause of injury among the elderly) and chronic pain as well as reduce your risk for serious conditions like heart disease and diabetes.
In fact, this is one of the few areas where doing too much may actually be better than doing too little: "the benefits are higher when people train at moderate levels," says Dr. Jennifer Ligibel, an associate professor of medicine at Boston University School of Medicine who studies how exercise affects aging bodies.
In one study, participants who were inactive were 3 times more likely to die than those who were active.
The American Heart Association recommends that you get a minimum of 150 minutes of moderate-intensity aerobic physical activity (walking briskly, playing tennis, raking leaves) every week. This can be accumulated in one or more sessions across the week. You should also incorporate strength training exercises at least twice a week.
To become "fit," you need to become more efficient at what you do. To do this, your body must adapt to the demands placed on it and make changes so that those demands are easier to handle in the future. For example: if you're playing basketball three times a week for 30 minutes each time with an average heart rate (HR) of 145 beats per minute (bpm), then your HR will increase over time as your body adjusts its ability to use oxygen efficiently during exercise so that when doing the same amount of activity at the same intensity again, it doesn't take as much effort from your system overall—i.e., it requires less energy from all parts working together efficiently rather than just one part working harder than others; thus making movement easier!
Now is always the right time to start exercising, if you haven't been doing so already.
If you haven't been working out regularly, now is always the right time to start. According to an analysis of data from more than 70,000 people in the United Kingdom, those who were physically active as young adults had a lower risk of developing heart disease and type 2 diabetes later in life compared with those who were inactive. Regardless of your age or fitness level, there are many ways for you to incorporate physical activity into your everyday life for better health:
Make it fun. You're more likely to stick with an exercise routine if it's something you enjoy doing; try taking up a new sport or going on hikes or bike rides with friends (or even your dog!).
Make it a habit. Start small by committing to just five minutes of exercise each day at first—for example, take the stairs instead of the elevator at work—and then gradually build up from there until working out becomes part of your daily routine.
Make it a priority. If nothing else works for getting yourself off the couch and onto the pavement (or treadmill), think about how much better you'll feel after just one run around town—and then do that very thing!
Conclusion
The bottom line is that exercise has positive effects on your body, mind and spirit. Regular exercise can help you live a longer, healthier life. It also improves your mood and makes you happier! So there are a lot of reasons why it's worth starting an exercise program now—and continuing with it for years to come!
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