Not many individuals engage in the necessary amount of exercise for a long and healthy life, but the good news is that it’s never too late to start.
Consumer electronics typically last only a few years with regular use.
However, with the human body, regular use can actually extend its lifespan.
Decades of
research demonstrate that habitual exercise reduces the risk of heart disease, diabetes, stroke, and
cancer. In fact, all-cause mortality is reduced by about 30 to 35 percent in physically active individuals compared to sedentary ones, as per
one analysis published in Journal of Aging Resource.
A 2019
study in the Journal of the American Medical Association Network Open concluded that not exercising is more detrimental to health than conditions like diabetes, heart disease, or even smoking cigarettes.
So, what is it about exercise that helps us live longer, happier, and healthier lives?
Some
health experts admit that the positive effects of exercise are not fully understood, but recent studies are shedding light on these benefits.
A 2024
study in the journal Nature Aging by researchers from Amsterdam University Medical Center (UMC) found that exercise can reduce a harmful type of fat associated with chronic disease, known as bis(monoacylglycero)phosphate (BMP), found in the aging tissue of mice and humans.
The study showed that regular physical activity was able to decrease BMP levels, indicating a positive impact on health.
Georges Janssens, primary author of the study and an assistant professor at Amsterdam UMC, emphasized that understanding the aging process can empower individuals to take control of their health.
Never Too Old to Begin
One established explanation for the life-lengthening benefits of exercise revolves around
chronic inflammation, a significant cause of chronic diseases. Lack of physical activity contributes to chronic inflammation, while exercise helps in reducing it.
Over time, increasing inflammation has been linked to reduced mobility and function in sedentary individuals.
Even starting to exercise later in life can lead to health improvements from physical activity.
A
study in the September 2023 edition of Aging Cell looked at previously sedentary older adults and split them into two groups: one engaged in an exercise program, while the other group maintained a sedentary lifestyle.
The exercise program, known as Gerofit, included a supervised routine for older veterans consisting of various exercises to enhance strength, endurance, mobility, and balance.
The results were striking, with the exercise group showing improved physical performance compared to the sedentary group.
Researchers emphasized that maintaining strength, endurance, and mobility is crucial for a high quality of life and independence in the community.
Movement for the Mind
Exercise not only benefits the body but also helps preserve cognitive function, reducing the risk of Alzheimer’s disease and other forms of dementia.
Several studies have shown that movement can positively impact mental health. For instance, exercise has been identified as an effective treatment for depression, surpassing conventional treatments in efficacy, as per an
article in the British Journal of Sports Medicine.
Moreover, exercise has been linked to emotional resilience, improved sleep quality, reduced stress levels, and increased energy in active individuals.
Exercising for Life
Health experts often refer to the physical activity
guidelines provided by the U.S. Department of Health and Human Services. These guidelines recommend between 150 to 300 minutes per week of moderate exercise and 75 to 150 minutes per week of vigorous aerobic activity for optimal health benefits.
Exceeding these recommendations can further extend one’s lifespan.
A
study in a 2022 edition of Circulation found that surpassing the recommended minimum for vigorous physical activity significantly lowered the risk of death from cardiovascular disease.
Unfortunately, a large percentage of Americans do not meet these exercise recommendations, leading to significant health care costs and premature mortality.
The lack of exercise has a notable impact on the healthcare system, with physical inactivity contributing to a substantial portion of health care costs and premature deaths.
Despite overwhelming evidence of exercise’s health benefits, many individuals struggle to incorporate regular physical activity into their lives due to various reasons such as lack of time, motivation, or opportunity.
One crucial aspect is setting specific and achievable exercise goals to maintain motivation and track progress over time.
Even small changes, like taking the stairs instead of the elevator, can make a meaningful difference in health outcomes. For example, individuals who opt for stairs over the elevator have shown a 39 percent lower risk of heart disease-related mortality, according to a
meta-analysis from the European Society of Cardiology.
It’s vital to find accessible ways to incorporate physical activity into daily routines and seek support from friends, professionals, or online programs to establish and maintain an exercise regimen that suits individual needs and preferences.
