Can Exercising Make You Live Longer? Yes? Here’s Why

We’ve all heard the phrase “exercise is medicine,” but just how can exercising make you live longer, and how far does its impact reach?

Exercise doesn’t just improve your quality of life by boosting your mood and helping you manage your weight; it also adds years to your life. If you’re eager to learn how exercise can extend your lifespan and enhance your well-being, this blog post is for you.

How Can Exercising Make You Live Longer?

The connection between exercise and increased longevity has been thoroughly researched and documented. According to a study published in the journal Circulation, engaging in regular physical activity can significantly lower mortality rates.

Participants who exercised two to four times more than the recommended levels of moderate physical activity saw a decrease of 26% to 31% in all-cause mortality.

Regular Exercise Reduces Disease Risk

The primary reason exercise helps you live longer is its powerful ability to reduce the risk of chronic diseases. These include cardiovascular diseases, diabetes, and certain types of cancer. Exercise has also been shown to lower blood pressure, improve insulin sensitivity, and decrease inflammation—factors that play a significant role in the development of these diseases.

• Cardiovascular Health: Regular exercise strengthens your heart muscle, improves blood circulation, and increases your heart’s efficiency in pumping blood. By doing so, it reduces the risk of developing heart disease.
• Cancer Prevention: Exercise lowers the risk of several cancers, including breast, colon, and endometrial cancers. Physical activity helps to regulate hormones while maintaining a healthy weight. Both of these are crucial for cancer prevention.
• Type 2 Diabetes: Exercise increases insulin sensitivity, making your body’s cells more responsive to insulin, which helps manage blood sugar levels effectively. Exercising regularly can actually help to reduce the risk of developing type 2 diabetes.

These reductions in disease risk translate to fewer doctor visits, less reliance on medications, and, most importantly, a longer, healthier life.

Exercise Improves Cellular Health

At the cellular level, exercise is a powerful anti-aging tool. It has been linked to longer telomeres, the protective caps that guard the ends of chromosomes. As you age, your telomeres naturally shorten, leading to cellular damage and, eventually, cell death. However, regular physical activity can slow this process, keeping your cells younger and healthier for longer.

In a study conducted by researchers at Brigham Young University, participants who engaged in high levels of physical activity had telomeres that appeared nine years younger than those who were sedentary. This means that, at a cellular level, regular exercisers are biologically younger than their sedentary peers.

Cognitive Benefits of Exercise

Exercise benefits your body and your brain. Consistent physical activity is associated with enhanced cognitive function, lowering the risk of dementia, and improving mental health.

• Cognitive Function: Exercise actually increases the amount of blood that flows to your brain, which aids in growing new neurons while enhancing brain plasticity. This results in better memory, concentration, and problem-solving skills.
• Reduced Risk of Dementia: Regular physical activity can greatly lower the risk of developing Alzheimer’s disease and other dementias. According to a study published in Neurology, physically active individuals have a 35% lower risk of cognitive decline.
• Mental Health: Exercise naturally boosts your mood by releasing endorphins, the “feel-good” hormones, which help reduce stress, alleviate anxiety, and combat depression. Consistent physical activity can elevate your mood and enhance your overall sense of well-being.

The Impact of Exercise on Mood and Mental Health

Exercise has an immediate positive impact on mental health. Physical activity naturally relieves stress and boosts mood. When you work out, your body releases endorphins—brain chemicals that act as a natural painkiller and mood elevator. These endorphins help reduce stress and anxiety while boosting your mood and creating a sense of well-being.

Decreasing Depression: For some people, exercising regularly could potentially be as effective as medicine to reduce the symptoms of depression. It also prevents the onset of depression in many individuals by reducing stress and enhancing self-esteem.

Boosting Mood: Physical activity increases the production of serotonin, dopamine, and norepinephrine—chemicals in the brain that influence mood and emotions. This makes exercise an excellent tool for managing anxiety and improving overall mental well-being.

Exercise: A Key to Longevity and Health

So, can exercising make you live longer? Absolutely! The evidence is clear: regular physical activity is one of the most effective ways to extend your life and improve your quality of life. By improving mental health and cellular health and reducing the risk of chronic diseases, exercising regularly offers many benefits that contribute to a longer, healthier life.

How Much Exercise Do You Need?

You may ask how much exercise is required to reap these benefits. According to the 2018 Physical Activity Guidelines for Americans, adults over the age of 18 should try to aim for at least 150 to 300 minutes of moderate-intensity aerobic activities like brisk walking or cycling per week. On the otherside, 75 to 150 minutes of vigorous-intensity aerobic activities, such as running or swimming, are recommended.

Incorporating muscle-strengthening exercises on two or more days per week is also beneficial. These activities help improve bone density, boost metabolism and build and maintain muscle mass.

Finding the Right Exercise for You

The key to reaping the longevity benefits of exercise is consistency. To make exercise a sustainable part of your life, find activities you enjoy. Try a variety of activities to see what you like the most. This is your chance to explore exercise as a hobby rather than a chore.

Start small if you’re new to exercise. Begin with manageable goals, such as 10 minutes of brisk walking each day, and gradually increase your activity level as you build endurance and confidence. Remember, any movement is better than none, and every new activity you try is a step in the right direction for a more active lifestyle that contributes to a longer, healthier life.

Common Barriers to Exercise and How to Overcome Them

While the benefits of exercise are clear, many people face barriers that prevent them from being physically active. Here’s what we often hear from our client’s as reasons they don’t exercise more, and how we help them combat these.

Lack of Motivation

Motivation can be very fleeting, especially if you’re not in a good routine. However, there are strategies to keep yourself motivated and committed to your exercise routine.

Set Goals: Establish clear, achievable goals that give you a sense of purpose and direction. Celebrate your progress and milestones along the way. At Peak Physique, we’re happy to help you set realistic goals and celebrate with you when you reach them.

Find a Workout Buddy: Exercising with a friend or joining in on Peak Physique’s shared personal training sessions can make workouts more enjoyable and hold you accountable.

Mix It Up: Keep your workouts exciting by trying new activities and changing your routine. Our trainers know how to keep your exercises new and unique so you’re never bored with us.

Lack of Time

Finding enough time to exercise regularly is a challenge in our busy lives, but it’s possible to prioritize physical activity.

Schedule It: Treat exercise like an appointment. Block off time in your calendar and make it a non-negotiable part of your day. Our trainers are here to train with you when it works for your schedule, and we’ll help make it a natural part of your day.

Break It Up: You don’t have to exercise for hours at a time. Break your activity into shorter sessions throughout the day. Even 10-minute bursts of exercise can add up and make a difference.

Combine Activities: Look for opportunities to incorporate movement into your daily routine. We can show you various exercises you can do while sitting at your desk, or on the go so you’re never too sedentary in your day to day life.

The Bottom Line: Invest in Your Longevity with Peak Physique

So, can exercise make you live longer? With the right plan, yes, it can!

At Peak Physique, we know how challenging it is to start and stick to aworkout plan, that’s why our team of experienced personal trainers is here to support and guide you on your journey to better health and longevity.

Join us at Peak Physique and experience the life-changing benefits of exercise. Let us help you unlock your full potential, achieve your goals, and enjoy a longer, healthier life. Reach out to us today to schedule your consultation and get your first workout free!