Dr Eric Topol, a renowned US cardiologist, geneticist, and authority in cardiovascular research, has spent decades studying “super-agers”, individuals who continue to thrive well past 80. His extensive research highlights one exceptional practice common among these extraordinary elders.
While acknowledging that balanced nutrition, social connection, and cognitive engagement are important, there’s one daily habit that stands out due to its effect on the aging process and long-term health: regular physical activity. Let’s explore the benefits of this habit for longevity in more detail.
Physical exercise, a habit that can add years
Recent advances in epigenetics have enabled researchers to determine “biological age”, a metric that can differ from our chronological age. The benefits of physical activity extend beyond burning calories and can slow the internal clock at a cellular level.
Slowing down your body’s clock
Regular exercise influences your biological aging process by modulating gene expression and enhancing mitochondrial function. As Topol explains, it’s not about becoming an elite athlete but rather about incorporating consistent movement that signals your body to operate in a more youthful manner. This measurable effect distinguishes exercise from other health-promoting habits.
Boosting cognitive function
In addition to the physical benefits, exercise plays a crucial role in enhancing brain health and cognitive vitality. It increases blood flow to the brain, boosting the delivery of oxygen and vital nutrients that stimulate neurogenesis and elevate levels of brain-derived neurotrophic factor.
This enhancement in neuroplasticity fosters sharper memory, improved learning abilities, and heightened mental clarity. Moreover, a consistent exercise routine has been associated with a reduced risk of cognitive decline, ensuring that mental function is preserved as you age.
Fending off major diseases
Physical activity also helps you healthily enjoy those added years. Topol emphasizes its considerable power in preventing life-shortening conditions such as heart disease and neurodegenerative disorders. Besides, regular exercise aids in managing inflammation, stabilizing blood sugar levels, and even alleviating mood disorders such as depression.
How to incorporate this habit
The good news is that you don’t need extreme or exhaustive workouts to enjoy these benefits. Topol endorses the widely accepted recommendation of engaging in 30 minutes of moderate activity five days a week, while also stressing that even two sessions per week offer measurable benefits.
He specifically advocates for incorporating two types of exercise: resistance training to build muscle mass and grip strength exercises to serve as indicators of vitality and resilience. Additionally, improving balance is a crucial aspect for preventing falls and maintaining independence as we age.
For muscle strengthening, consider low-impact resistance exercises using resistance bands, light dumbbells, or bodyweight movements like wall push-ups and chair squats. These modalities not only bolster muscle mass but also improve joint stability and mobility. To enhance grip strength, activities such as using hand grip exercisers, squeezing a stress ball, or even light kettlebell exercises can be highly effective.
For Topol, the evidence is overwhelming. While a nutritious diet, strong social ties, and mental stimulation contribute to overall well-being, nothing matches the direct, proven impact of regular physical activity on decelerating aging and extending healthspan. Incorporating consistent movement, with a clear focus on building strength and balance, remains the most effective strategy for anyone aspiring to enjoy a longer, healthier life.
