It also helps slow one of the key markers of ageing. Bear with us here, but experts like Patel think that telomeres – the protective caps at the ends of chromosomes – are the main culprit when it comes to showing signs of age. Our telomeres shorten as we age, and so far, there’s nothing we can do to reverse the process. But we can slow the decline.
“A study in Oncotarget found that adults with high physical activity levels had significantly longer telomeres than sedentary individuals, suggesting a cellular mechanism by which exercise contributes to longevity,” explains Patel.
Telomeres aside, how exactly does exercise promote longevity? “Exercise triggers a cascade of biological benefits that enhance both lifespan and healthspan,” Patel says.
These are:
Mitochondrial Biogenesis: “Exercise stimulates the production of new mitochondria, increasing energy metabolism and reducing oxidative stress, key to slowing ageing at the cellular level,” says Patel.
Insulin Sensitivity: “Regular physical activity improves the body’s responsiveness to insulin, aiding blood sugar regulation and reducing the risk of type 2 diabetes, a condition linked to accelerated ageing,” Patel explains.
Inflammation Reduction: “Chronic inflammation is a known driver of ageing and disease. Exercise modulates inflammatory pathways, reducing markers like CRP and IL-6,” notes Patel.
Neuroprotection: “Physical activity increases brain-derived neurotrophic factor (BDNF), supporting neuronal health and cognitive function, essential for reducing dementia risk and maintaining mental acuity,” translation: it’s good for your melon, too.
Can exercise ever be harmful?
We know working out is good for you, on paper. But we’ve all finished a run and felt like an eighty-year-old whose knees and lungs are falling to bits. Is that still an indicator of health? There’s a joke among some athletes – particularly climbers – that your chosen sport advances you ahead of other people. Not in fitness, but in age, with wrists, backs, ankles, elbows all feeling the strain of repetitive movement. Surely none of this is good?
“There’s a paradox,” agrees Patel. “Exercise itself triggers inflammation, and chronic inflammation is a fast-track to ageing.” The key? The Goldilocks spot – finding the just-right amount that stimulates adaptation without excessive wear and tear.
Exercise is meant to cause some muscle damage – it’s how we get stronger, and inflammation is the process by which the damaged areas are sent all of the building materials they need to repair themselves, and are protected whilst this happens. But you’ve probably heard that inflammation is bad, leading to all sorts of worrying things, including cancer. So what’s the solution?
“How do you know if you’re hitting the Goldilocks zone?” asks Patel. There are a few ways. You can send off for a kit to track your biological age, and dial back your workouts if the results are concerning. You can also track heart rate variability, with low HRV indicating poor recovery. Tracking your VO2 Max – a test of the maximum amount of oxygen your body can use during exercise – works in the same way, with Patel calling it “The ultimate predictor of longevity, indicating cardiorespiratory fitness.”
If your levels in any of these tests are higher than you’d like, scale it back. For best results, you might work with a physiologist to find out what works for you.