There’s no doubt that exercise is essential for your health day to day, but it’s becoming increasingly apparent that it’s the key to a long life. Longevity – that is, living a long time – is directly influenced by the exercise you do.
One of the key impacts of exercise is its power to maintain muscle mass as you age, which we explore in How to Live Long & Strong, and there’s also its striking effect on your cognitive function, as explained in Strong Body, Strong Brain. But the role of exercise in boosting your longevity doesn’t end there.
The fight against inflammation
Exercise really could be the most powerful weapon we have against the toils of aging as it has an anti-inflammatory effect on the body.
Inflammation isn’t always bad – in fact, it is a necessary part of the body’s immune response – but chronic inflammation is associated with illnesses from diabetes and bowel, heart and kidney diseases to Alzheimer’s disease and autoimmune disorders such as celiac disease.
As you age, it’s common to experience low grade chronic inflammation, known as ‘inflamm-aging’. And although researchers are still working on why that might be, multiple studies have shown that regular exercise – from as little as 20 minutes fast walking a day – has an anti-inflammatory effect, which could protect you against life-threatening chronic conditions.
Movement and mortality
We know that exercise supercharges our overall wellbeing, but putting a longevity figure against it can be a stark reminder of its importance. For example, one 2022 research paper from Japan found that: “muscle-strengthening activities were associated with a 10–17 per cent lower risk of all-cause mortality, cardiovascular disease, total cancer, diabetes and lung cancer.” That’s pretty impressive.
Meanwhile, US research published in the same year and based on large studies stated some huge stats. Apparently, combining medium to high levels of vigorous activity (things like swimming, cycling and running) with moderate activity (walking, weightlifting, low-intensity training such as Pilates) can lower all-cause mortality by up to 42 per cent. To reach this peak level of benefit, you need to do a combination of both types of exercise totalling 5 hours a week. Although the study did show that it’s a sliding scale: you can do less and still get benefits.
Movement for everyone
It’s likely you’re sold on the power of exercise for longevity, but movement doesn’t come as a one-size-fits-all solution. Heartcore founder and movement expert Jessie Blum suggests tuning into your individual life stage and challenges, and approach your training holistically.
“Men and women, in general, will experience aging differently,” she says. “Men will face a decline in testosterone levels as they age, which can lead to fat gain, muscle loss and slower recovery. They also often neglect their flexibility, and maybe even cardio and balance, leading to stiffness and mobility issues. To counteract this pattern, strength training is essential, coupled with mobility, stretching and balance work, all of which can be achieved through Pilates and low-impact cardio.”
For women, Jessie’s advice tackles oestrogen decline in age, which can affect the body’s fat storage and muscle mass, as well as bone density.
“Strength training helps maintain muscle and improve metabolism, and weight bearing exercises like squats and jumping movements support bone density,” she advises. “Often women avoid lifting heavy for fear of getting bulky, but the real risk is losing muscle. Women naturally have less upper body muscle, so they need to prioritise movements like pull-ups, rows, presses, and push-ups.”
Adjust your training depending on age, but if you’re in your 40s or 50s, a good aim would be to block in a strength training session at least three times a week, low-impact or interval-based training a couple of times a week (such as running, cycling, swimming) and do daily mobility and stretching (Pilates is ideal).
“Age matters, but movement matters more,” says Jessie. “Adjust your training as you age, but never stop. And if you need a boost, move with others. It supercharges social bonding, a sense of belonging and even your endorphins.”
To learn more about how Heartcore’s Pilates classes support building lasting strength at any age, click here.