Why Exercise is a Game-Changer for Longevity
5 min read
Jan 19, 2024 - jennifer maples
January 19,2024
LONGEVITY
Why Exercise is a Game-Changer for Longevity
5 min read
Jan 19, 2024 - jennifer maples
January 19,2024
LONGEVITY
*This post is adapted from an original post by Aastha Jain Simes, found hereto learn more about livelongerworld, with permission from the author
*This post is adapted from an original post by Aastha Jain Simes, found hereto learn more about livelongerworld, with permission from the author
Exercise is more than a way to stay fit; it's a powerful tool for extending your lifespan. Longevity expert, Dr. Peter Attia agrees, describing exercise as “the single most important longevity drug we have.” In fact, following an exercise program that focuses on strength, muscle mass, and cardiorespiratory fitness can reduce your risk of dying from a chronic disease by five times. Let that sink in for a minute.
Exercise is more than a way to stay fit; it's a powerful tool for extending your lifespan. Longevity expert, Dr. Peter Attia agrees, describing exercise as “the single most important longevity drug we have.” In fact, following an exercise program that focuses on strength, muscle mass, and cardiorespiratory fitness can reduce your risk of dying from a chronic disease by five times. Let that sink in for a minute.
01
Benefits of Exercise
Burning calories and preventing weight gain are well-known advantages of exercising. But that’s not the only reason it’s good for you. Exercise can build muscle and increase flexibility, stability, and mobility as you age in addition to health benefits that go beyond the surface, including:
- Brain health. Exercise boosts levels of Brain-Derived Neurotrophic Factor (BDNF), a special protein known to improve memory and learning capacity. Recent studies also suggest regular activity can reverse the signs of brain aging. [01]
- Mood support. When you exercise, the body releases feel-good chemicals that can help reduce depression and anxiety. [02]
- Stress reduction. Working out also releases endorphins, natural chemicals that can make you feel less stressed. Since chronic stress can lead to health problems like diabetes and cardiovascular disease, regular exercise is key to aging well. [03]
- Mitochondrial biogenesis. Additionally, regular activity stimulates the production of new mitochondria, keeping your body’s energy factories running smoothly. This is especially important as mitochondria function typically declines with age and can lead to an increase in oxidative stress, which accelerates aging. [04]
01
Benefits of Exercise
Burning calories and preventing weight gain are well-known advantages of exercising. But that’s not the only reason it’s good for you. Exercise can build muscle and increase flexibility, stability, and mobility as you age in addition to health benefits that go beyond the surface, including:
- Brain health. Exercise boosts levels of Brain-Derived Neurotrophic Factor (BDNF), a special protein known to improve memory and learning capacity. Recent studies also suggest regular activity can reverse the signs of brain aging. [01]
- Mood support. When you exercise, the body releases feel-good chemicals that can help reduce depression and anxiety. [02]
- Stress reduction. Working out also releases endorphins, natural chemicals that can make you feel less stressed. Since chronic stress can lead to health problems like diabetes and cardiovascular disease, regular exercise is key to aging well. [03]
- Mitochondrial biogenesis. Additionally, regular activity stimulates the production of new mitochondria, keeping your body’s energy factories running smoothly. This is especially important as mitochondria function typically declines with age and can lead to an increase in oxidative stress, which accelerates aging. [04]
02
Which Types of Exercises are Best?
There are three categories of activities that offer the most bang for your (longevity) buck: High-intensity interval training, strength and resistance training, and zone 2 training.
High-Intensity Interval Training
Also known as HIIT, these short, intense bursts of activity followed by brief recovery periods. Much like OneSkin’s OS-01 peptide, HIIT is an incredibly effective way to reduce senescent (or damaged, dysfunctional) cells in the body. HIIT stimulates autophagy, a cellular cleanup process that helps prevent age-related diseases. HIIT also increases your heart rate and challenges your VO2 max, a key measure of cardiovascular fitness. By pushing these limits, HIIT can enhance your heart health and overall fitness. Improved VO2 max is associated with a lower risk of cardiovascular disease and overall mortality, making HIIT a valuable tool for boosting long-term health and wellness. [05] One type of HIIT workout is called Tabata, a quick 20-minute routine where exercises are performed for 20 seconds, followed by a 10-second rest. Below is a sample Tabata workout:
- 20 seconds jumping jacks + 10 seconds rest
- 20 seconds burpees + 10 seconds rest
- 20 seconds jump squats + 10 seconds rest
- 20 seconds mountain climbers + 10 seconds rest
02
Which Types of Exercises are Best?
There are three categories of activities that offer the most bang for your (longevity) buck: High-intensity interval training, strength and resistance training, and zone 2 training.
High-Intensity Interval Training
Also known as HIIT, these short, intense bursts of activity followed by brief recovery periods. Much like OneSkin’s OS-01 peptide, HIIT is an incredibly effective way to reduce senescent (or damaged, dysfunctional) cells in the body. HIIT stimulates autophagy, a cellular cleanup process that helps prevent age-related diseases. HIIT also increases your heart rate and challenges your VO2 max, a key measure of cardiovascular fitness. By pushing these limits, HIIT can enhance your heart health and overall fitness. Improved VO2 max is associated with a lower risk of cardiovascular disease and overall mortality, making HIIT a valuable tool for boosting long-term health and wellness. [05] One type of HIIT workout is called Tabata, a quick 20-minute routine where exercises are performed for 20 seconds, followed by a 10-second rest. Below is a sample Tabata workout:
- 20 seconds jumping jacks + 10 seconds rest
- 20 seconds burpees + 10 seconds rest
- 20 seconds jump squats + 10 seconds rest
- 20 seconds mountain climbers + 10 seconds rest
Strength and Resistance Training
Muscle mass typically starts declining in your 30s with as much as 8% of lean muscle mass lost every decade after that. [06] Preventing muscle loss (or sarcopenia) helps prevent frailty as you age, reducing the risk of injuries and fractures from falls. It also decreases the chance of developing cardiovascular disease. [07] Worried about bulking up with weights? Don’t be – that's a common myth. [08] But if you are concerned or don’t have access to dumbbells, using resistance bands or your own body weight can be just as effective for strength training. These methods are great for slowing down muscle loss as you age. Regular strength training, no matter the method, is key for maintaining muscle strength and overall health and longevity. Some of our favorite exercises include:
- Push-ups
- Planks
- Squats
- Rows
Strength and Resistance Training
Muscle mass typically starts declining in your 30s with as much as 8% of lean muscle mass lost every decade after that. [06] Preventing muscle loss (or sarcopenia) helps prevent frailty as you age, reducing the risk of injuries and fractures from falls. It also decreases the chance of developing cardiovascular disease. [07] Worried about bulking up with weights? Don’t be – that's a common myth. [08] But if you are concerned or don’t have access to dumbbells, using resistance bands or your own body weight can be just as effective for strength training. These methods are great for slowing down muscle loss as you age. Regular strength training, no matter the method, is key for maintaining muscle strength and overall health and longevity. Some of our favorite exercises include:
- Push-ups
- Planks
- Squats
- Rows
Zone 2 Training
Fat loss, endurance, and better immune function are just a few of the benefits of training in Zone 2 training. Research also suggests that it decreases systemic inflammation, which can prevent everything from cardiovascular disease to cancer. [09] But what exactly is Zone 2? Think of it as the level of activity you can do while still holding a normal conversation — like a brisk walk, a slow jog, or a steady bike ride. If you own a heart rate monitor, you’ll want to keep your heart rate at 60-70% of its maximum rate. Figure out your maximum heart rate by subtracting your age from 220. For instance, a 50-year-old’s max heart rate would be 220 minus 50, or 170 beats per minute. At a 60% exertion level, a 50-year-old would want to maintain a 102-beat-per-minute average during your Zone 2 training.
Zone 2 Training
Fat loss, endurance, and better immune function are just a few of the benefits of training in Zone 2 training. Research also suggests that it decreases systemic inflammation, which can prevent everything from cardiovascular disease to cancer. [09] But what exactly is Zone 2? Think of it as the level of activity you can do while still holding a normal conversation — like a brisk walk, a slow jog, or a steady bike ride. If you own a heart rate monitor, you’ll want to keep your heart rate at 60-70% of its maximum rate. Figure out your maximum heart rate by subtracting your age from 220. For instance, a 50-year-old’s max heart rate would be 220 minus 50, or 170 beats per minute. At a 60% exertion level, a 50-year-old would want to maintain a 102-beat-per-minute average during your Zone 2 training.
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03
Conclusion
Integrating daily exercises you enjoy is an invaluable investment in your long-term health and longevity. By incorporating HIIT, strength and resistance training, and Zone 2 training, you're not only enhancing your fitness but also protecting your brain and heart health, maintaining muscle mass, and combating age-related cellular decline.
03
Conclusion
Integrating daily exercises you enjoy is an invaluable investment in your long-term health and longevity. By incorporating HIIT, strength and resistance training, and Zone 2 training, you're not only enhancing your fitness but also protecting your brain and heart health, maintaining muscle mass, and combating age-related cellular decline.
Key Takeaways:
- The benefits of regular exercise go beyond physical fitness and avoiding weight gain
- Regular activity enhances brain function, protects the heart, and reduces stress, contributing to better overall health as you age
- High-intensity interval training, strength and resistance training, and Zone 2 training are the best forms of exercise for longevity
- Choose workouts you enjoy, including Tabata, walking, cycling, or bodyweight exercises
Key Takeaways:
- The benefits of regular exercise go beyond physical fitness and avoiding weight gain
- Regular activity enhances brain function, protects the heart, and reduces stress, contributing to better overall health as you age
- High-intensity interval training, strength and resistance training, and Zone 2 training are the best forms of exercise for longevity
- Choose workouts you enjoy, including Tabata, walking, cycling, or bodyweight exercises
References
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3772595/
- https://www.foundmyfitness.com/episodes/exercise-depression
- https://www.sciencedirect.com/science/article/abs/pii/S0149763423003287?via%3Dihub
- https://link.springer.com/article/10.1007/s10522-023-10050-1
- https://peterattiamd.com/how-does-vo2-max-correlate-with-longevity/
- https://my.clevelandclinic.org/health/diseases/23167-sarcopenia
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4864252/
- https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/top-10-workout-myths
- https://www.hindawi.com/journals/mi/2008/109502/
References
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3772595/
- https://www.foundmyfitness.com/episodes/exercise-depression
- https://www.sciencedirect.com/science/article/abs/pii/S0149763423003287?via%3Dihub
- https://link.springer.com/article/10.1007/s10522-023-10050-1
- https://peterattiamd.com/how-does-vo2-max-correlate-with-longevity/
- https://my.clevelandclinic.org/health/diseases/23167-sarcopenia
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4864252/
- https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/top-10-workout-myths
- https://www.hindawi.com/journals/mi/2008/109502/
Reviewed by Alessandra Zonari, PhD, Chief Scientific Officer (CSO) and Co-Founder of OneSkin
Alessandra earned her Master’s degree in stem cell biology, and her PhD in skin regeneration and tissue engineering at the Federal University of Minas Gerais in Brazil in collaboration with the 3B’s Research Group in Portugal. Alessandra did a second post-doctoral at the University of Coimbra in Portugal. She is a co-inventor of three patents and has published 20 peer-reviewed papers in scientific journals.
Reviewed by Alessandra Zonari, PhD, Chief Scientific Officer (CSO) and Co-Founder of OneSkin
Alessandra earned her Master’s degree in stem cell biology, and her PhD in skin regeneration and tissue engineering at the Federal University of Minas Gerais in Brazil in collaboration with the 3B’s Research Group in Portugal. Alessandra did a second post-doctoral at the University of Coimbra in Portugal. She is a co-inventor of three patents and has published 20 peer-reviewed papers in scientific journals.
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The Lip Lineage: Exploring the Why Behind Wrinkled...
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What is Skin Cycling? Understanding, Embracing, an...
How to Skin Cycle: A Guide to Optimize Your Skin C...
Do You Know What Clinical Claims Really Mean?
What is Tinted Sunscreen?
2 Types of Wrinkles and Tips for Treating Them
Understanding Marionette Lines: Causes and Prevent...
How to Help Your Skin Act Younger
The Science of Sunscreen: Understanding the Optima...
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Symptoms and Causes of Melasma on Face
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A Comprehensive Guide to Understanding the Differe...
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An In-Depth Look at Glycerin: What is it and What ...
Exploring the Benefits of Glycerin for Skin Health
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Cleansing 101: How to Wash Your Face the Right Way...
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Dry Skin 101: How To Identify This Skin Type
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Understanding Oily Skin: Causes & Characteristics
7 Keys to Understanding Menopause and Skin Changes
Is This The Root Cause of Aging?
UV Damage Increases Cellular Senescence. Here's Ho...
Our Research Has Been Published in npj Aging
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A Comprehensive Guide to Understanding and Managin...
An In-Depth Look At The Benefits Of Moringa Oil Fo...
How to Tighten the Skin Under Your Eyes
7 Causes For Crepey Skin Under Eyes
101 Guide To Restoring Dry Skin Around The Eyes
How is OS-01 EYE different from OS-01 FACE?
How to Remove Lingering Dead Skin Cells On the Fac...
Safe Beauty, Validated: Why OneSkin trusts SkinSAF...
Hallmarks of Aging
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How OS-01 Works on Mature Skin
Is Fragrance Bad for Your Skin?
Target Cellular Senescence with the Highest Concen...
Can a Plant-Based Diet Really Increase Your Health...
Eye Skin Ages Faster: Here’s How OS-01 Can Help
Gut Health and Skin: How Are They Connected?
The Science Behind Why The Skin Around the Eyes Ag...
How OS-01 EYE Supports the Ultra-Thin Skin Around ...
How Do You Know When to Stop Using Retinol?
How To Heal Skin From Picking Your Face Too Much
Collagen And Elastin: What Role Do They Play In Sk...
Why We Want Skin To Be More, Not Less
More Than Skin Deep: How Physical Touch Predicts L...
What is Skin Inflammation? What Causes it?
How to Reverse (or Prevent) Aging Skin
Yes, You Need Sunscreen During Winter
Can You Use Hyaluronic Acid with Retinol?
Exploring the skin’s purpose in whole-body health
Stressed Skin: 4 Stress Effects on the Skin
What Does Hyaluronic Acid Do For Your Skin?
Good Genes vs. Good Habits: Which Impacts Your Lon...
What Are The Causes Of Dry, Flaky Skin On Your Fac...
What is the Best Skin Care Regimen for Aging Skin?
7 Benefits of Jojoba Oil
What happens to skin as a person ages?
What are the Benefits of Sulforaphane?
8 Benefits of Andiroba Oil For Skin
Invasive vs. Non-Invasive Skincare: The pros and c...
Allantoin For Skin: A Comprehensive Guide
This is the Data to Look For When Choosing Skin Ca...
Why cellular senescence is more than just one of t...
A Simplified Guide To The Different Skin Texture T...
How OS-01 Works With Different Skin Types
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Skin Microbiome: What It Is, Why it’s Important, A...
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The 101 Guide To Understanding Acne-Prone Skin
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OneSkin Notable Mention: Dave Asprey's The Human U...
Clean Beauty: What “clean” really means and why “s...
Retinol 101: Debunking Retinol as the Gold Standar...
Menopause & Skin: What you need to know
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101 Guide On The Benefits Of Cleansing Your Face
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Get to Know OneSkin’s Topical Supplements:
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The Top 3 Benefits of Peptides for Skin
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Three Ways To Extend Your Skinspan Starting With Y...
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The Top 6 Best Antioxidants For Skin Health and Lo...
How OneSkin Developed the OS-01 Peptide
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Cell Turnover & Why It Slows As We Age
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101 Guide To Skin Tightening + 7 Noninvasive Metho...
Tight Feeling Skin: 3 Reasons Why
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How to Reduce Skin Inflammation & Redness
Niacinamide Vs Retinol: How Do They Compare?
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OneSkin Notable Mention: LifeSpan Episode 6 | The ...
The Top 10 Best Foods for Skin Repair
Are There Dangers of Retinol Cream Use?
What is Skin Elasticity & How Can You Improve It?
A Complete Guide to the 4 Stages of Wound Healing
4 Foods To Avoid During Wound Healing & Why
Celebrating Black History Month: A Discussion With...
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Representation of the Black Community in Skin Care...
Our Story: Learn more about the history of OneSkin...
What Is Senescence & Its Relationship To Aging?
Winter Skincare - How To Prevent Dry Skin this Sea...
Special Announcement: OneSkin to Donate 1% of Sale...
Biological Age: What is Biological Age, Why Does i...
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Peptides: the first piece of th...
Peptides: the first piece of th...
Health Is The New Wealth
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