Health and Longevity
Why Exercise Can Lengthen or Shorten Lifespan and How to Find the Sweet Spot
Understanding the intricate links between exercise and longevity in simple language
Unlocking the Paradox of Exercise for Health
If one day the proverbial Genie asks me three wishes, one of my sincere wishes would be to put exercise, fasting, and meditation in a single pill and distribute it in all pharmacies globally.
My vision of this imaginary pill for healthcare providers is to prescribe the optimal doses to meet patients' needs, improving society's overall health and well-being. I had numerous lucid dreams about this vision giving me hope and optimism for global health, the economy, and extended lifespan.
In this post, I only focus on exercise as a potential longevity tool that might prolong healthspan and lifespan by improving physical and mental health from multiple angles.
The key benefits of customized workouts are repairing DNA, strengthening mitochondria, detoxifying cells, increasing blood flow, improving oxygenation, optimizing hormones, reducing inflammation, enhancing immune function, maintaining lean muscles and bones, lowering visceral fat, and boosting BDNF.
Not doing enough exercise is a health and longevity issue. For example, this review paper states, “Approximately 31% of the global population aged ≥15 years engages in insufficient physical activity, and it is known to contribute to the death of approximately 3.2 million people yearly.”
World Health Organization states, “Physical inactivity is a leading risk factor for noncommunicable disease mortality. Insufficiently active people have a 20% to 30% increased risk of death compared to sufficiently active people.”
The Australian government informs, “In 2015, 2.5% of the total disease burden was due to physical inactivity. Physical inactivity contributed 10–20% of the individual disease burden from diabetes, bowel cancer, uterine cancer, dementia, breast cancer, coronary heart disease, and stroke.”
The abundance of evidence in the literature on the negative impact of a sedentary lifestyle on health and lifespan is overwhelming. Yet, exercise is rarely prescribed by physicians and receives less emphasis in healthcare communities compared to pharmaceuticals.
The evidence is clear that exercise is the most effective medicine for chronic conditions, and it’s time to prioritize its use in patient care. However, poorly done or excessive exercise can have adverse effects.
Overtraining can produce excessive oxidative stress and inflammation, leading to cellular damage and chronic diseases. So the dose of exercise matters. Exercise intensity, duration, frequency, and counter-indications must be considered to tailor the programs to unique needs.
This means we must find the sweet spot to get the best out of exercise and lower potential risks and side effects from poor exercise. The critical point is exercise might promote longevity but can cause aging if done incorrectly.
I show the two sides of the coin based on my research and experience on the benefits of exercise for physical and mental health. Finding the sweet spot helped me feel younger as I got older. I structured this article into four parts to make it easy to digest.
Part 1: The Longevity-Inducing Aspects of Exercise
Exercise can promote longevity by improving physiological functions like cardiovascular, metabolism, immune, endocrine, and cognition.
Regular exercise can maintain a healthy weight, reduce inflammation, improve the body’s ability to cope with stress, and increase the production of neurotrophic factors, promoting neurons' growth and survival, thereby protecting against cognitive decline and impairment.
Several theories explain the relationship between exercise and aging. One of the most popular is the “oxidative stress theory,” which posits aging is caused by accumulating oxidative damage to cells and tissues over time.
The “mitochondrial theory of aging” suggests that the aging process is linked to the decline in mitochondrial function. Exercise can improve mitochondrial function by increasing the number and size of mitochondria in cells, reducing the risk of age-related diseases.
Exercise can increase insulin sensitivity, regulate blood sugar levels, and reduce the risk of developing type 2 diabetes. It can reduce blood pressure, lower cholesterol levels, and improve cardiovascular health.
Numerous theories link chronic inflammation to chronic diseases, including physical and mental health conditions. Exercise can reduce chronic inflammation by decreasing levels of pro-inflammatory cytokines and increasing levels of anti-inflammatory cytokines.
Regular exercise can enhance immune function by increasing the production of immune cells and improving their function. This can help the body fight off infections and reduce the risk of chronic diseases.
Exercise can increase the production of proteins that can repair damaged DNA. This can reduce the risk of developing cancers and other age-related diseases, increasing healthspan and lifespan.
When I reviewed the literature on longevity, ample evidence suggested that regular exercise can lower death rates by improving overall health.
Countless studies indicate that physically active people have a lower risk of chronic diseases like cardiovascular disease, type 2 diabetes, cancers, and neurodegenerative diseases (leading causes of death globally).
The critical mechanisms mentioned were that exercise could reduce oxidative stress and chronic inflammation, improve insulin sensitivity, promote healthy body weight, lower anxiety, and enhance cognitive function, which can directly or indirectly contribute to a longer lifespan.
Part 2: The Lifespan Shortening Aspects of Exercise
Exercise can accelerate aging if done incorrectly. For example, excessive exercise can produce harmful molecules through oxidative stress and inflammation, damaging the DNA, proteins, and other molecules.
If the antioxidant defense system is overwhelmed, oxidative stress can cause cellular damage, leading to chronic diseases and accelerating aging.
Excessive exercise (overtraining) can have adverse effects, increasing the risk of chronic diseases and premature aging. Too much and too intense workouts can cause biochemical imbalances.
I documented the adverse effects of excessive running in a previous story. For example, one of the concerns for cardiologists is the “troponin complex.” The troponin complex relates to two regulatory proteins integral to muscle contraction.
This study confirms that “troponin increases were relatively common among marathon finishers and can reach levels typically diagnostic for acute myocardial infarction.”
Another concern for cardiologists is ventricular tachycardia. It is a heart rhythm disorder (arrhythmia) caused by abnormal electrical signals in the lower chambers of the heart (ventricles).
This paper states, “Sudden cardiac death resulting from ‘ventricular tachyarrhythmias’ remains the leading cause of death in industrially developed countries (around 500,000 deaths yearly in the US).”
Excessive exercise can produce free radicals, damaging DNA and other cell membranes. If the body’s antioxidant defense system is overwhelmed, oxidative stress can cause cellular damage causing speedy aging.
Intense and prolonged workouts can increase cortisol levels, contributing to the development of chronic diseases and reducing lifespan. Elevated cortisol levels can prevent fat burning and might cause muscle loss in restricted diets.
In summary, excessive exercise can lead to injuries, such as muscle strains, joint pain, and stress fractures, limiting mobility and reducing overall quality of life. Overtraining can decrease immune function, making the body more susceptible to infections and diseases.
Poorly done long-term endurance exercise can increase the risk of atrial fibrillation (irregular heartbeat leading to stroke and heart failure).
Part 3: How to find the sweet spot of exercising for better healthspan and lifespan.
Regular exercise is one of the most important ways to maintain a healthy and long life, but it poses risks. Therefore, it is vital to balance the benefits of exercise with the potential risks.
A practical way to find the sweet spot of exercise is to slowly and gradually increase the intensity and duration of exercise over time to allow the body to adapt and avoid injuries.
When we start a new exercise routine, we must begin with a light workout and gradually increase the time, frequency, and intensity over weeks and months.
For healthspan and lifespan, we must target different aspects of physical fitness, such as strength, endurance, agility, and flexibility. We can use our work or chores to achieve these goals as performed by centenarians in their gardens, other natural settings, and community events.
We may try alternating between cardio, strength training, and stretching exercises instead of doing the same type of workout. This not only helps to prevent boredom but also reduces the risk of overuse injuries.
Monitoring the body’s response to exercise is essential to avoid injuries. We must pay attention to physical discomforts like soreness, irritation, or fatigue. When we feel tired or sore, it might be a sign that we must reduce intensity, frequency, or duration.
Combining rest and recovery periods allows the body and mind to repair, rejuvenate, and rebuild. For example, we may take two days off between intense workouts and try low-intensity recovery workouts like walking, swimming, yoga, or planks.
Ideally, we must customize our workouts based on numerous factors like age, fitness level, goals, and health conditions. Thus, working with qualified fitness professionals, physiologists, or consultants can help us set realistic exercise goals, prevent injuries, and maximize our workouts.
Qualified personal trainers can create a customized exercise plan considering our fitness level, health history, and goals. They can also inspire and motivate beginners to sustain.
Healthcare consultants can guide what exercises to avoid if we have pre-existing medical conditions. They may offer alternatives to keep us active.
By following these principles, finding the sweet spot of exercise that works best for you and achieving your fitness goals is possible.
Part 4: How Exercise Can Lower the Risks of 3 Major Health Conditions that Shorten Lifespan the Most
Cardiometabolic disorders, cancers, and neurodegenerative diseases are the most common health conditions shortening our lifespan.
Exercise can significantly lower the risks of these conditions via multiple mechanisms impacting genes, mitochondria, cells, tissues, organs, and systems.
Regular exercise can lower the risks of metabolic disorders, cancers, and neurodegenerative diseases through the benefits I summarize below.
1 — lowering blood glucose and pressure,
2 — increasing insulin sensitivity,
3 — enhancing immune function,
4 — increasing antioxidant defenses,
5 — regulating hormones and neurotransmitters,
6 — increasing blood flow to the brain and other organs,
7 — providing more oxygen to cells,
8 — activating lymphatic system and autophagy for detox,
9— promoting growth of new neurons and synapses,
10 — reducing oxidative stress and choronic inflammation
11— maintaining lean muscles, lowering visceral fat, strengthening bones.
1 — Cardiometabolic Disorders
Cardiometabolic disorders are risks for longevity, causing millions of death years. It is considered the number one killer in the United States.
Cardiometabolic disorders (type 2 diabetes, obesity, metabolic syndrome, heart disease, and other cardiovascular diseases) are characterized by imbalances in metabolic processes that can lead to chronic inflammation, cellular damage, and vascular impairment.
Customized workouts can improve glucose regulation by increasing glucose uptake into the muscles and enhancing insulin sensitivity.
Exercise can reduce the levels of pro-inflammatory cytokines and increase the levels of anti-inflammatory cytokines. Additionally, it can balance lipid levels by decreasing triglycerides and increasing HDL.
Moreover, customized exercise can lower blood pressure by decreasing systemic vascular resistance and improving endothelial cells function, thus reducing the risk of developing cardiometabolic disorders.
I documented seven steps to lower cardiometabolic disorders with mechanisms. One of them in the article was joyful movements and regular exercise. I wrote numerous articles about the benefits of weight training, calisthenics, planks, trampolining, and high-intensity training.
Exercise can also lower the risks of structural issues such as osteoporosis and sarcopenia caused by metabolic issues (significant problems for elderly people shortening their lifespan).
So, exercise can address the risks of osteoporosis and sarcopenia. You may check this story, providing benefits and practical ways of using resistance training for older adults.
2–13 Types of Cancers
Cancer is a complex disease caused by abnormal cell growth and division that can spread to other body parts. When they spread from local regions to other parts, it gets more challenging to deal with cancer cells.
Therefore prevention of cancers by reducing the risks is a viable approach. The preventative measures of exercise are to improve immune function, increase antioxidant defenses, lowering glucose, and regulate hormone levels, reducing the risk of cancer development and progression.
According to the American Cancer Society (ACS), exercise is linked with lowering the risks of 13 types of cancers. The ACS informs that:
“Exercise may lower cancer risk by helping control weight, reduce sex hormones or insulin, and strengthen the immune system; and it can boost the quality of life during cancer treatment.”
Studies indicate that 150 minutes of weekly physical activity can reduce the risk of colon, breast, and lung cancer. I documented my findings in an article titled Here’s How Exercise Might Lower the Chances of Getting Cancer.
3 — Neurodegenerative Diseases
Neurodegenerative disorders (Alzheimer’s, Parkinson’s, MS, or ALS) are devastating conditions currently without a cure. However, emerging research suggests that preventive measures, like customized workouts, can be crucial in reducing the risks of neurodegenerative diseases.
When I mention this optimistic perspective in conferences, some people who lost loved ones raise eye browses. However, after presenting the compelling evidence, most people begin to see a glimmer of hope in what may have previously seemed like a dark and daunting situation.
Exercise can enhance brain and cognitive function, improve blood flow, and reduce inflammation and oxidative stress in the brain and the nervous system, all of which can help protect against neurodegeneration.
Regular physical activity can promote the growth of new brain cells by increasing BDNF and improving cognitive function, potentially reducing the risk of developing these debilitating conditions.
Adopting an active lifestyle and making exercise a part of daily routine can be a robust preventive measure against neurodegenerative diseases.
Based on my years of experience, I documented my findings on the effects of exercise in an article titled The Brain Needs 4 Types of Workouts. Like muscles, neurons, dendrites, and axons need exercise to survive and grow.
Conclusions and Takeaways
An accumulated body of knowledge informs that proper exercise might promote health span and lifespan (longevity). Thus, exercise is an essential component of a healthy lifestyle.
However, the relationship between exercise and aging is complex and multifaceted. The optimal exercise regimen for promoting longevity might vary depending on individual factors (age, sex, fitness level, and health status).
While moderate-intensity exercise is considered safe and beneficial, prolonged high-intensity exercises (overtraining) can produce excessive oxidative stress and inflammation, leading to cellular damage.
Blending rest and recovery periods into an exercise regimen is essential to prevent injury and maximize benefits. Varying the type of exercise can reduce the risk of overuse injuries. We must target different aspects of physical fitness for healthspan and lifespan.
Mixing aerobic and anaerobic exercises in the proper ratios can be helpful. Therefore, customizing our workouts with support from qualified fitness professionals and healthcare consultants can help us set realistic goals and tailor workout programs to our unique needs, cases, and goals.
Takeaways to Find the Sweet Spot
The following tips might help you find the sweet spot of exercise that works best for you, maintain a healthy lifestyle, and achieve your fitness goals.
1 — Slowly and gradually increase the intensity, frequency, and duration of exercises (preferably in natural settings).
2 — Diversify the types of workouts to target different aspects of physical fitness, like strength, endurance, agility, and flexibility.
3 — Pay attention to physical discomforts and adjust the intensity, frequency, and duration of workouts accordingly to prevent injuries.
4 —Prevent overtraining by combining rest and recovery periods into an exercise program to repair the body and rejuvenate the mind. Never exercise before recovering from the effects of previous sessions.
5 — Customize workouts based on age, fitness level, goals, and health conditions, working with qualified fitness professionals.
6 — Consider low-intensity recovery workouts like walking, swimming, or yoga between intense workout days to maximize your time and efforts.
Joyful and regular workouts are potent tools for promoting health and longevity. Therefore, we must do them correctly to avoid premature aging.
By finding the right balance between exercise and rest and obtaining timely support from professionals, we can reap the benefits of exercise to improve our healthspan and lifespan.
Thank you for reading my perspectives. I wish you a healthy and happy life.
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