Want to Maintain Your Youth? Keep Active
Fight Aging with Physical Activity
The Secret to Fighting Aging is What?
Let’s face it, if you were offered a sip from the fountain of youth, who could resist indulging? Reversing, slowing, and maybe even stopping aging is the subject of much research these days. As we age, it’s hard not to think about our body of yesteryear as we stretch out the little aches and pains that creep in over time or cross the finish line of a race feeling a lot slower than we did twenty years ago. While the effectiveness of so-called anti-aging pills and concoctions may be more hearsay than hard science, one habit that has garnered a lot of attention in recent years for its ability to increase longevity and slow the aging process is exercise. That’s right, exercise. If you’ve been looking for another reason to stop hitting the snooze button or turn off the TV and hit the gym, this is it.
WHAT IS AGING?
As you may have noticed, aging is rarely a linear process and there is actually quite a great deal of diversity in the older population, suggesting that aging is not only caused by accumulated molecular and cellular damage but can be enhanced or slowed by lifestyle habits and social experiences. Biologically, aging results in a gradual decrease in mental and physical capacity and an increased susceptibility to disease and untimely death.
WHAT THE SCIENCE TELLS US ABOUT EXERCISE AND AGING
People who are physically active for about 150 minutes a week have a 33% lower risk of all-cause mortality than those who are physically active. If you have been wondering if it’s worth the hassle, here’s your proof.
Arterial health, specifically arterial compliance and stiffness is often regarded as a barometer of physiologic and biologic aging. Given that cardiovascular disease is still the leading cause of death in the United States and most developed countries, maintaining the health of your arteries is an important strategy to increase longevity and combat the effects of aging. It has been shown through research that physical activity is the first-line treatment in addressing vascular dysfunction. In fact, consistent moderate to vigorous aerobic training from mid to late life is an effective strategy for the prevention of age-related arterial stiffening.
Exercise has also been shown in mouse studies to facilitate an enzyme release that enhances insulin sensitivity and promotes metabolic health, therefore lowering the likelihood of developing Type II Diabetes. Similarly, adults who exercise are at lower risk for developing many types of cancer. If these weren’t enough reasons to prioritize physical activity, adults who are physically active also have a lower risk for falls, lower risk for injuries from falls, and are able to maintain bone density and muscle mass that keeps them enjoying their life longer.
EXERCISE AND PHYSICAL ACTIVITY AREN’T EQUAL
When we talk about exercise and physical activity as combatants of aging, it is important that we define these terms. Despite how similar they sound, these terms are not interchangeable. Physical activity is defined as a bodily movement produced by skeletal muscles that requires energy. Sitting up, walking across the room, standing at the sink to do the dishes, or taking the stairs instead of the elevator are examples of physical activity. Exercise, however, is a subcategory of physical activity in which the movements are planned, structured, repetitive, and purposefully focused on the improvement or maintenance of one or more components of physical fitness. Lifting weights to build strength or going on a long slow run to build aerobic endurance are examples of exercise.
Does this matter? It might, because the body needs sufficient stimulus to undergo physiologic changes in response to exercise. Intensity, duration, frequency and type of activity matters greatly if you are trying to achieve a specific change in fitness and, according to much of the research, if you want to use physical activity to slow the aging process. So while you may be on your feet doing household- or work-related tasks throughout the day, if your body is accustomed to this level of physical activity, the body is likely not perceiving this as a stimulus to which it needs to adapt. That being said, if you have been quite sedentary for health or other personal reasons, increasing your level of physical activity may feel like a moderate to vigorous intensity task and doing this before initiating structured exercise likely still has great health benefits.
HOW MUCH EXERCISE SHOULD I DO?
Between the years 2008 and 2018 a National Health Institute survey found that on average, the number of adults participating in no physical activity or exercise during their leisure time declined whereas those meeting the recommended amount of aerobic and strength training each week increased. That being said, as of 2018 only 54.8% of U.S. adults surveyed were performing the recommended ≥150 mins of moderate intensity or ≥75 mins of vigorous intensity aerobic exercise weekly. Even more concerning is that only 27.6% of adults were meeting the recommendation of participating in strength training of major muscle groups twice or more, weekly.
HOW CAN I START BECOMING MORE ACTIVE?
As with anything, it takes time to build a habit. If you have been living a sedentary lifestyle and would like to first increase your overall physical activity here are some strategies to get you started:
Park a little further away each time you go to a store or an appointment which allows you to walk (or roll) a longer distance
Choose to stand and perform tasks at the countertop instead of performing them in sitting
Set a timer to remind you to get up each hour and walk to another room and back
Set a goal to increase the time you are performing physical tasks (even if it’s seated) before taking a break and slowly increase the duration over time.
Try and propel yourself in the wheelchair using your feet on the ground or hands on the wheels instead of having someone else push you
If you think you are ready to start an exercise program for the first time or to step up your current exercise routine it is always important to talk with your doctor and ensure it is safe for you. The Centers for Disease Control and Prevention (CDC) recommended that adults perform resistance training to major muscle groups at least twice weekly. They also advise getting ≥150 mins of moderate intensity or ≥75 mins of vigorous intensity aerobic exercise weekly. Moderate intensity means you are working hard enough to break a sweat and you can still talk but not sing. If you are doing vigorous physical activity then you will only be able to say a few words without pausing to take a breath.
Here are some tips to help you get started and stick with exercise:
Choose a mode of exercise that you enjoy! Dance, running, hiking, tennis, and hand-cycling, can all be modes of exercise.
Schedule exercise into your calendar and find an accountability buddy that can join you
Start slowly: start by lifting lighter weights and progressing to heavier ones. Start with bouts of 10-20 minutes of aerobic activity and work up to longer bouts as you gain fitness
“Moderate” and “vigorous” are terms of relative intensity. Many factors will affect how intensely you feel you are working on a given day including how well you slept, how stressed you feel, if you are doing an exercise you are very familiar with, or one that is new and challenging. Be flexible and listen to your body
If you are healthy and without injury, work with a certified personal trainer to help you learn how to strength train properly
Finally, if you are injured or have a medical condition that affects your ability to perform exercise, talk with a physical therapist about how to begin treating any injuries and how to safely modify and progress a strength and aerobic fitness routine. We can all benefit from physical exercise and activity and with few exceptions, with a little creativity and professional knowledge we can find a way for you to exercise too.
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About EvolveNY-
Brooklyn's Premier Holistic Physical Therapy Clinics- There’s physical therapy, there’s training, and then there’s EVOLVE. We use the science of biomechanics merged with fitness to help our patients get better and stay better!
First we evaluate, then we heal, then we strengthen our clients so they can reach their goals, feel better, and live happier lives. We do so by utilizing a range of core techniques and specialized treatments to reduce pain, improve mobility, enhance physical strength and deal with the underlying issues, not just the pain itself.
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