Can you turn back the clock on aging? Many people fall for anti-aging gimmicks, like detox cleanses and questionable supplements, when their time would be better spent on commonsense lifestyle habits, like eating a healthy diet, staying physically active, managing stress, and getting enough sleep.
Sadly, no magic fountain of youth exists. But there is one that’s proven to slow down the wheels of time: exercise. Staying physically active helps your body fight aging at the cellular level, while keeping your muscles strong and preserving heart health, so you have enough stamina to enjoy life. Let’s explore the science-backed benefits of exercise that can help you age gracefully and maintain your zest for life.
Strengthening Bones, Preventing Falls
Your bones are the framework of your body, as they hold you up and help you stay mobile. Aging not only takes its toll on your muscles, but you lose bone density as you age too. The once strong bones you depend upon to help you stay functional become more brittle. And if you take a tumble, you’re more likely to sustain a serious fracture. Even mild trauma can cause a bone to break in people with osteoporosis. Plus, you can experience a significant loss in height as you lose bone density and vertebrae in your spine compress or fracture due to osteoporosis.
The good news? Exercise, particularly weight-bearing activities like walking, running, and resistance training, helps reduce bone loss. By stressing your bones, exercise stimulates the bone-forming cells, called osteoblasts, that build new bone. This slows the rate of bone loss that you experience as the years go by. This fortification not only keeps you physically strong but also makes you more confident in your functional abilities and the ability to do what you enjoy.
Muscle Preservation: The Antidote to Frailty
Another downside to aging is sarcopenia, age-related loss of muscle tissue. And what goes along with muscle loss? A decline in physical function and frailty – something you don’t want to contend with in the latter years of life, or anytime for that matter. Imagine not being able to do the things you enjoy because you don’t have the stamina or muscle strength. It’s not something to look forward to but it’s also preventable.
Resistance training and other forms of exercise help preserve muscle strength and mass. By working your muscles against resistance, and doing functional strength training, you can maintain muscle function, ensuring that you can carry out your daily activities with ease. Combine that with a healthy, unprocessed diet that contains adequate protein to further protect against age-related frailty.
Keeping Your Mind Sharp
Exercise isn’t just good for your body – it’s a panacea for brain health too! When you work out, you boost blood flow to your brain, giving your blood cells more oxygen and nourishment. When you work out, it stimulates the production of brain-derived neurotrophic factor (BDNF). This protein supports the survival of existing neurons in your brain and encourages the growth of new ones. One study found that four sessions of 30-second maximal sprints boosted BDNF the most. However, even moderate-intensity and continuous exercise elevates BDNF – and that’s good news for brain health and aging.
Slowing Cellular Aging with Exercise
At the cellular level, studies link exercise with longer telomeres, the protective caps at the ends of chromosomes that shorten as you age. One study found that at least 6 months of exercise helps slow shortening of telomeres due to aging. Longer telomeres are a marker for slower cellular aging, and exercise has a protective effect on these tiny structures. By maintaining the length of your telomeres, you’re putting the brakes on the cellular aging process and helping your cells stay youthful and healthy.
Reducing the Risk of Age-Related Diseases
One of the most compelling reasons to stay active is the impact exercise has on age-related health problems. Regular physical activity can lower the risk of developing chronic conditions such as type 2 diabetes, heart disease, and certain types of cancer. Exercise improves insulin sensitivity, reduces inflammation, and helps maintain a healthy weight, all of which are factors in preventing these diseases.
Take Action Against Aging with Exercise
The evidence is clear: exercise is a powerful tool in the fight against aging. By incorporating regular physical activity into your routine, you can enjoy a multitude of benefits that will not only add years to your life but life to your years. Whether it’s going for a brisk walk, lifting weights, or taking a dance class, find an activity you enjoy and make it a part of your daily regimen. Your future self will thank you for the investment you make today in your health and vitality.
And don’t think it’s too late to start! No matter your age or fitness level, there’s an exercise out there that’s right for you. So, lace up your sneakers and take the first step towards a healthier, more youthful you.
Start by setting realistic fitness goals and gradually increasing your activity level. Share your journey with friends or join a community of like-minded individuals to stay motivated. And don’t forget to consult with your healthcare provider before beginning a new exercise regimen, especially if you have existing health concerns. Let’s embrace the power of exercise and age with strength and grace!
References:
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- Ruegsegger GN, Booth FW. Health Benefits of Exercise. Cold Spring Harb Perspect Med. 2018 Jul 2;8(7):a029694. doi: 10.1101/cshperspect.a029694. PMID: 28507196; PMCID: PMC6027933.
- Song S, Lee E, Kim H. Does Exercise Affect Telomere Length? A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Medicina (Kaunas). 2022 Feb 5;58(2):242. doi: 10.3390/medicina58020242. PMID: 35208566; PMCID: PMC8879766.
- Bechtel M, Carol Ewing Garber. Efficacy of Exercise for Fall Prevention in Older Adults. Acsm’s Health & Fitness Journal. 2022;26(3):20-27. doi:https://doi.org/10.1249/fit.0000000000000766
- Walsh JJ, Tschakovsky ME. Exercise and circulating BDNF: Mechanisms of release and implications for the design of exercise interventions. Appl Physiol Nutr Metab. 2018 Nov;43(11):1095-1104. doi: 10.1139/apnm-2018-0192. Epub 2018 May 18. PMID: 29775542.
- “Exercise Intensity and Recovery on Circulating Brain-derived … – LWW.” https://journals.lww.com/acsm-msse/fulltext/2020/05000/exercise_intensity_and_recovery_on_circulating.24.aspx.
- “Does Exercise Affect Telomere Length? A Systematic Review and Meta-Analysis of Randomized Controlled Trials.” 05 Feb. 2022, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8879766/.
- “Exercise and physical activity | National Institute on Aging.” https://www.nia.nih.gov/health/exercise-and-physical-activity.
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