One of the more overlooked benefits of exercise is its impact on how well we age. We focus on the weight loss, strength improvement, cardiovascular benefits of exercise, but how do these pertain to ageing?
In this article, we’re going to take a look. We’ll also share with you all of the supporting studies, so you’ll see how and why we can make these claims…
Aging is an inevitable part of life, but there are ways to slow down the clock and maintain a youthful and healthy body. One of the most effective anti-aging strategies is regular exercise. In this evidence-based article, we will explore the scientific evidence supporting the idea that exercise is a powerful anti-aging tool.
We will provide links to studies that demonstrate the various ways in which physical activity can help defy the aging process.
Exercise Preserves Muscle Mass
As we age, we tend to lose muscle mass and strength, a condition known as sarcopenia. Regular exercise, particularly resistance training, has been shown to counteract this age-related muscle loss. Studies like this one published in the Journal of Strength and Conditioning Research have demonstrated that resistance training can increase muscle mass, strength, and functional capacity, even in older adults.
Study - Resistance Training and Muscle Mass
Exercise Boosts Bone Health
Aging is often associated with a decrease in bone density and an increased risk of fractures. Weight-bearing exercises, such as running and weightlifting, have been shown to improve bone density. A study in the journal Osteoporosis International highlights the positive impact of weight-bearing activities on bone health.
Study - Weight-bearing Exercise and Bone Health
Exercise Enhances Cardiovascular Health
Aging is a major risk factor for heart disease. Regular aerobic exercise has numerous cardiovascular benefits, including reducing the risk of heart disease, improving cholesterol levels, and lowering blood pressure. The American Heart Association has compiled extensive research on the cardiovascular benefits of exercise.
American Heart Association - Physical Activity and Cardiovascular Health
Exercise Supports Brain Health
Cognitive decline is a common aspect of aging, but exercise can help preserve brain function. Research published in the journal Neurology has shown that regular physical activity is associated with a reduced risk of cognitive decline and dementia in older adults.
Study - Exercise and Cognitive Function
Exercise Reduces Inflammation
Chronic inflammation is a contributing factor to many age-related diseases. Exercise has been shown to reduce systemic inflammation. A study in the journal Brain, Behavior, and Immunity provides evidence of how exercise can modulate the body's inflammatory response.
Study - Exercise and Inflammation
Exercise Improves Telomere Length
Telomeres are protective caps on the ends of chromosomes that naturally shorten with age. Shortened telomeres are associated with cellular aging and increased disease risk. A study published in the journal JAMA Internal Medicine found that regular exercise is associated with longer telomeres, suggesting that exercise may slow down cellular aging.
Study - Exercise and Telomere Length
Exercise and Ageing - Final Thoughts
The scientific evidence is clear: exercise is a powerful anti-aging tool that can positively impact multiple aspects of our health.
From preserving muscle and bone mass to enhancing cardiovascular and cognitive function, exercise offers a multitude of benefits that can help us defy the aging process. As we age, maintaining an active lifestyle becomes even more important. Hit the gym, or engage in your favourite physical activities – your body will thank you for it as you continue to age gracefully.
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