“Exercise is the most potent longevity drug in our arsenal, in terms of lifespan and healthspan. The data are unambiguous: exercise not only delays actual death but also prevents both cognitive and physical decline, better than any other intervention”
Dr Peter Attia: Author of Outlive: The Science and Art of Longevity.
Movement is so much more than just building muscle or looking fit. Movement doesn’t have to be 2 hour long gym sessions, or 4km swims to be beneficial, studies show that even 10 minutes out in the sun for a walk can show improvements and benefits for many reasons.
Every step we take, every stretch or every lift isn’t just about strength- it’s about function, energy and longevity. Movement supports heart health, keeps our joints flexible, strengthens bones and even sharpens our minds. Metabolically, exercise promotes mitochondrial health, sugar regulation and insulin sensitivity and improves our metabolism.
Mobility: Exercise reduces risks of falls and injuries by improving mobility by strengthening muscles, increasing joint flexibility and enhancing balance and coordination (link). As we age, we are at an increased risk of sarcopenia (muscle wasting), for example, “Muscle mass decreases approximately 3–8% per decade after the age of 30 and this rate of decline is even higher after the age of 60” Current Opinion in Clinical Nutrition & Metabolic Care . With low muscle content, we are at increase risk for falls. Severe falls reduce the quality of life and this exacerbates the decline of cognitive function, which reduces independence.
Regular exercise strengthens bones by increasing density, improving bone mass in the spine, neck, and hip and reducing osteoporosis risk (link to study).
Heart health: The National Heart, Lung and Blood Institute highlight how beneficial exercise is for heart health. Regular moderate to vigorous exercise strengthens the heart muscles and improves circulation, lowering blood pressure and reducing the risk of heart disease (link).
Mitochondrial function: Chances are if you have done any biology in school you will remember “ mitochondria are the powerhouse of the cell”. Mitochondria regulate energy metabolism, affecting our body cells function and survival. An interesting study showed that regular activity increases mitochondrial quantity, efficiency and ability to produce energy. It’s important to note that while exercise benefits mitochondrial health, balance is crucial. Excessive high-intensity exercise without adequate rest may adversely affect mitochondrial function.
Cognitive function: Exercise improves focus, memory, short-term information processing and self-control (link). A review on the effects of acute exercise on mood found that there was a 24-hour increase in positive mood, and a decrease in negative mood states. Stress reduction for 3 hours post-exercise was seen, as well as an increase in neurotransmitters such as dopamine, glutamate, GABA, serotonin and norepinephrine from exercise to 30-120 minutes post-exercise. These are involved in mood, sleep and reward centres in our brain.
Regular resistance training also improves cerebral (brain) blood flow, releases brain proteins and improves memory and focus (link).
Glucose regulation: Incredibly interesting, exercise can boost glucose uptake by up to 50 times by enhancing three key steps, delivery of glucose to the muscles, transport across the muscle membrane and its use within the muscle cells. A 2021 review of 51 studies found that exercising within six hours of eating significantly lowered blood sugar and insulin levels in healthy individuals.
After you eat, glucose from your food enters your bloodstream, causing blood sugar levels to rise. However, if you exercise soon after, your muscles absorb the glucose for energy, helping to lower your blood sugar levels more quickly.
Beyond metabolism and cognitive health, exercise has effects on overall well-being- including longevity, sleep and even cancer recovery.
- Mortality: Meeting exercise guidelines reduces overall mortality risk by 19-25%, and a reduced risk of 35-42% occurs with 150-300 minutes of vigorous or 300–600 minutes of moderate activity per week (link).
- Sleep: Improving the amount of time taken to fall asleep, duration of sleep and quality of sleep (link). Physical activity lowers levels of stress hormones like cortisol while increasing feel-good chemicals like serotonin and dopamine. This helps relax the nervous system, making it easier to fall asleep and stay asleep.
- Cancer: Better physical and mental well-being, reduced fatigue, improved quality of life and even a lower risk of recurrence and higher survival rates for cancer patients (link).
