Many people do not 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 have a short lifespan with regular use.
However, the human body is different because regular exercise can actually extend its lifespan.
Research spanning decades shows that habitual exercise can lower the risk of various diseases such as heart disease, diabetes, stroke, and cancer. One analysis published in the Journal of Aging Resource revealed that physically active people have a 30 to 35 percent lower risk of all-cause mortality compared to sedentary individuals.
In fact, not exercising is more detrimental to your health than you might think. A study published in the Journal of the American Medical Association Network Open in 2019 concluded that not exercising was more harmful to health than conditions like diabetes, heart disease, or smoking.
But why is exercise so beneficial for living longer, happier, and healthier lives?
While some health experts admit that the positive effects of exercise are not fully understood, recent studies have shed some light on the matter.
One such study, published in April 2024 in the journal Nature Aging by researchers from Amsterdam University Medical Center (UMC), found that exercise can reduce the accumulation of a type of fat associated with chronic disease called bis(monoacylglycero)phosphate or BMP, in aging tissue of both mice and humans.
This study showed that just one hour of moderate-to-vigorous exercise per day for four days significantly decreased BMP levels.
Georges Janssens, the primary author of the study and an assistant professor at Amsterdam UMC, emphasized that the findings demonstrate the significant impact individuals can have on their own health.
“Everyone says that ‘it’s just part of getting older,’ but this doesn’t actually have to be true. By understanding more about the aging process, we can also look into new ways of intervening,” Janssens said in a statement.
Never Too Old to Begin
One well-established explanation for the life-lengthening benefits of exercise is its effect on chronic inflammation, a major cause of chronic diseases. Lack of physical activity contributes to chronic inflammation, while exercise helps reduce it.
As inflammation increases over time, sedentary individuals experience a deterioration of mobility and function.
Even if you start exercising later in life, you can still enjoy the health benefits that physical activity offers.
A study published in the September 2023 edition of the journal Aging Cell looked at previously sedentary older adults and split them into two groups. One group was put on an exercise program for one year while the other group maintained their sedentary lifestyles.
The results showed that the exercise group maintained high physical performance, while the sedentary group experienced losses in strength, aerobic endurance, and mobility.
“Preserving strength, endurance, and mobility is central to maintaining a high quality of life and independence in the community,” researchers stated.
Movement for the Mind
In addition to improving physical health, exercise has been found to preserve mental health and reduce the risk of Alzheimer’s disease and other forms of dementia.
Exercise has been shown to improve various aspects of mental health, with studies indicating that it can be an effective treatment for depression, improve emotional resilience, sleep quality, reduce stress, and increase energy levels.
Exercising for Life
Health experts often refer to the physical activity guidelines promoted by the U.S. Department of Health and Human Services, recommending between 150 to 300 minutes per week of moderate exercise and 75 to 150 minutes per week of vigorous aerobic activity.
Exceeding these recommendations can further extend life expectancy.
A study published in a 2022 edition of the journal Circulation found that working out two to four times beyond the recommended minimum for vigorous physical activity led to a lower risk of death from cardiovascular disease. Those who exceeded the recommended moderate physical activities by two to four times saw the most benefit.
However, the majority of Americans do not meet these minimum guidelines, which has significant implications for health care costs and premature mortality.
Despite the overwhelming evidence supporting the benefits of exercise, many people struggle to incorporate it into their lives. Physical therapist Elizabeth Stroot believes that while people understand the importance of exercise, they may lack the time, motivation, or opportunity to engage in regular physical activity.
Stroot emphasizes the importance of finding ways to incorporate movement into daily routines, such as taking the stairs instead of the elevator. She also encourages seeking help from friends, professionals, or online resources to develop a personalized exercise program.
Consistency and setting specific goals are key to maintaining an exercise routine and improving overall health and quality of life.
