Regular exercise is one of the fundamental components of a healthy lifestyle. The benefits of regular exercise cannot be overstated. People of all age groups, including people in their 80s and 90s, can derive tremendous health benefits from regular exercise. For young people, the prospect of regular exercise improves their level of fitness, making them more attractive and productive, while at the same time reducing the risk of a plethora of chronic diseases. Regular exercise in younger persons can reduce the risk of obesity, metabolic syndrome, diabetes, high blood pressure, and even the risk of cancer. As proof of this concept, studies have shown that elite athletes live longer than the general population.
For older individuals, the benefits of regular exercise are even more profound. Growing older increases the risk of several diseases. Diseases such as Alzheimer’s disease, Parkinson’s disease, osteoporosis, cardiovascular diseases, and sarcopenia are some diseases that are impacted by regular exercise. Studies show that regular exercise can reduce the likelihood of developing these conditions and improves the functional level of people who have already developed these conditions.
One of the most important benefits seniors get from regular exercise is freedom, independence, and the ability to participate in recreational and activities of daily living with vigor and genuine enjoyment. Seniors who engage in resistance, endurance, and balance enhancing exercises enjoy a level of freedom which those who do not are unable to reach. Not only do these exercises strengthen the muscles and the bones, but they improve balance and prevent falls and thus broken bones, disability, and hospital stays. One cannot enjoy an activity, if one is in pain or afraid of falling, or the activity requires undue effort and causes exhaustion.
Cardiovascular benefits are among the most striking benefits of exercise. Recent studies show that exercise stimulates the production of stem cells that are able to replenish the cells in parts of the body where they are needed most. This includes the endothelium (lining of the blood vessels) and the heart muscle. Aging vasculature responds less avidly to neurohormonal signals, leading to conditions such as high blood pressure and poor circulation. Aerobic exercise can enhance the production of nitric oxide, which is a key player in the stimulation of stem cell production and the repair of the lining and function of blood vessels.
Aerobic exercise of moderate intensity, 150 mins per week, can increase the production of BDNF (brain derived neurotropic factor), which is a protein that several studies have shown, is closely linked to learning and memory formation. Scientists believe BDNF stimulates the growth of nerve cells (neurons) and the connections between them (synapses) and can improve cognitive function.
As we age, the process by which the body manages proteins, called proteostasis, deteriorates, and this leads to disease. Exercise was also found to improve proteostasis, which includes improved removal of debris coming from damaged and degenerated proteins. Degenerated proteins, when allowed to accumulate in the brain, interfere with proper brain function and cause diseases like Alzheimer’s disease.
Exercise, therefore, is not a bothersome task that we can dismiss as a pastime specifically designed for the athletically inclined. Rather, exercise is an essential component of healthy living, as important as the food we eat and the air we breathe.