these are:
Mitochondrial biosynthesis: “Exercise is key to stimulate the production of new mitochondria, increase energy metabolism, reduce oxidative stress, and slow aging at the cellular level,” Patel says.
Insulin sensitivity: “Regular physical activity improves the body’s response to insulin, supports blood glucose regulation, and reduces the risk of type 2 diabetes, a condition associated with accelerated aging.”
Reduced inflammation: “Chronic inflammation is a known driver of aging and disease. Exercise regulates the pathway of inflammation and reduces markers such as CRP and IL-6.”
Neuroprotection: “Physical activity increases brain-derived neurotrophic factors (BDNF) to support neuronal health and cognitive functioning. It is essential to reduce the risk of dementia and maintain mental vision,” says Patel. Translation: It’s good for your brain too.
Is exercise harmful?
We all finished our run and felt like 80 years old with our knees and lungs collapsed. Is that still a health indicator? There’s a joke among some athletes, especially climbers. Not fitness, but at an age where you have wrists, back, ankles and elbows, you’re all feeling the tension of repetitive exercises.
“There’s a paradox,” says Patel. “The exercise itself causes inflammation, and chronic inflammation is a rapid tracking of aging.” The key is to find Goldilocks’ spots. This is the correct right amount to stimulate adaptation without excessive wear or tear.
Exercise is intended to cause muscle damage. It’s the way we become stronger, and inflammation is a process in which the damaged area is sent with all the building materials needed to repair it yourself and is protected while this is happening. However, I’ve probably heard that inflammation is bad. So what is the solution?
“How do you know if you hit the Goldilocks zone?” asks Patel. There are several ways to do it. You can get a kit to track your biological age and dial back the workout if you are concerned about the outcome. You can also track heart rate variability. A low HRV indicates poor recovery. Track VO2 Max. This tests the maximum amount of oxygen your body can use during exercise – it works in the same way. Patel calls it “the ultimate predictor of longevity and indicates cardiopulmonary fitness.”
If the level of any of these tests is higher than you would like, scale it. For best results, you can work with a physiologist to find the one that suits you.
Whittaker has a final hack: sleep. “This is the most important recovery tool with Country Miles,” he says, beyond cold plunge, red light therapy, Seragun and all other trendy gadgets and hacks. Do you feel pain? Sometimes you need a good night’s rest.
How can I become more active in my daily life?
Hitting a gym or running track several times a week is great and has great benefits to your happiness and chances of living longer. But it doesn’t just do more movements, but it doesn’t just do that in silent time slots. You’ll also want to move more all day long. Koch has some recommendations.
Limit sedentary time
“Think about using a standing desk or exercise ball to swap out your chair with a regular ‘movement snack’ to reduce the lengthy hours you’re sitting at your desk every day,” Koch suggests.
