Physical activity, key to longevity

Physical exercise is an investment in quality of life and adds life to your years. It doesn't matter what sport or activity you do; what's important is to move enough to maintain the functionality (and youthfulness) of your body and mind. Every movement counts.

We are made to move. Our health, and consequently our lives, depend on it. We all want to live longer and better. How long and how well we live depends more on our habits than on our genetics. And physical exercise has proven to be an invaluable source of longevity. The WHO makes this very clear: “Physical activity has significant health benefits for the heart, body, and mind,” and states that people with insufficient physical activity have a 20% to 30% higher risk of death compared to those who reach a sufficient level. “It can be said that maintaining a high rate of physical activity and good physical fitness has been a physiological necessity that, until recently, guaranteed the survival of the individual and their genes,” notes Gonzalo Hernández, trainer at Beldon Medical .

Aging, Hernández points out, is a physiological process that can be influenced, and this influence can be negative (accelerating it) or positive (slowing it down). “Given that the main characteristic of aging is the progressive loss of functionality, and since aging and death are not genetically programmed, it is possible to slow down or mitigate this functional decline, improving health and physical and mental well-being.” How? First, by avoiding risky behaviors (smoking, excessive alcohol consumption, too much sun exposure, and obesity) that accelerate the onset of age-related diseases. Second, by adopting habits that produce positive physiological changes, such as regular exercise and a healthy diet. “Physical exercise, practiced regularly and appropriately, is the best tool available today to delay and prevent the effects of aging, as well as to promote health and well-being,” says the trainer from Beldon Medical, adding that when done correctly, the benefits of exercise are always present, regardless of age, health status, or physical condition. These benefits include a reduced risk of developing cardiovascular disease, obesity, diabetes, colon or breast cancer, as well as hypertension or dyslipidemia (high blood lipid levels). It also helps preserve or increase muscle mass (directly linked to improved quality of life in both the short and long term), strengthen bones and joints, making them more resilient, and control weight, leading to improved body composition and image. But there's more: exercise also increases coordination and neuromotor response (reducing the risk and consequences of falls), improves immune system activity, reduces feelings of depression and anxiety, and promotes well-being and social integration. Do we need more reasons to take exercise seriously?

How to invest in longevity?

With the UN's recommendations as a backdrop (at least 150 to 300 minutes of moderate-intensity aerobic activity per week, or 75 to 150 minutes of vigorous-intensity activity), many people have laced up their sneakers and started moving, determined to reach at least the now-famous 10,000 steps. This measure, while not entirely orthodox, is a useful guideline indicating that exercise is beginning to have health benefits. However, this would be an oversimplification. "The number of daily steps is really just a good way to get an idea of ​​a person's daily activity level." Nevertheless, Gonzalo Hernández clarifies that steps only count when you walk continuously for more than 10 minutes. Furthermore, the intensity while walking must exceed a minimum threshold; that is, when you become breathless if you talk while walking.

Every movement counts. From a health and longevity perspective, for exercise to have an anti-aging effect, physical activity should be developed in three areas, confirms the trainer. Firstly, with aerobic activities, such as walking (at a pace of 5-6 km/h), which has a very positive effect on cardiovascular health. Secondly, with strength training, to prolong longevity and improve quality of life, enhancing physical and mental health (helping to reduce the symptoms of depression and anxiety) while playing a fundamental role in daily tasks, giving the person greater autonomy and preventing falls. And finally, with balance and range-of-motion training, because although stretching and mobility exercises do not increase strength or endurance, they do increase muscle performance and tendon flexibility while improving range of motion and joint functionality.

It's never too late to start training

It has been shown, says Gonzalo Hernández, that among people of the same age and energy background, those who remain physically and sexually active, eat healthily and avoid exposure to risk factors have a younger and healthier appearance, also maintaining a more jovial character.

Even so, as we age, our physiology changes. It's a fact of life. In the case of women going through menopause , weight fluctuations and a redistribution of body fat occur. Exercise at this stage is essential to counteract the negative impact of this process. “With the onset of menopause, I especially recommend strength training. Firstly, to increase muscle mass and thus boost basal metabolism, burning more energy at rest. Secondly, because only through strength training can we activate certain cellular processes that are fundamental for fat loss. And thirdly, because with the drop in estrogen (hormones directly related to bone mineral density), this type of exercise helps manage diseases that are so detrimental to quality of life, such as osteoporosis,” argues Hernández, who recommends complementing it with aerobic activity (cycling, walking, swimming, etc.).

And what about men? Well, they too experience hormonal changes that impact their physical fitness. “Men, starting around age 40, experience a progressive decline in testosterone with the consequent gradual loss of muscle mass. This is directly related to a poorer quality of life in both the short and long term. Therefore, most of their efforts should be directed towards preserving as much muscle mass as possible,” notes the trainer from Beldon Medical.