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Exercise

Free miracle cure! Reduce your risk of heart disease, stroke, diabetes and cancer by up to 50%! If there was a pill with these sort of success rates people would be queuing up to buy them. But why stand in a queue? Just walk around briskly and take some exercise and that's the sort of health benefits you can expect.

As a bonus it can also improve your sleep quality, give you more energy and reduce the risk of mental health diseases such as depression, dementia and Alzheimer’s.

And it doesn't have to be pumping iron down the gym. Regular movement is just a important - so if you commute, walk quickly to the train or bus and keep adding those minutes up throughout the day. Sedentary jobs and lifestyles are a big killer.

You need a balance of regular movement as well as muscle gain (resistance training) and aerobic exercise - plenty of walking is good but you also need a couple of sessions of vigorous (i.e. make you breath hard) exercise for the biggest benefits.

Notes:

  • recreational exercise is not associated with increased osteoarthritis - but high impact forces and twisting motions do
  • Thinning of shock-absorbing cartilage is a key feature of ageing but physical activity appears to reduce this thinning

It's Never Too Late To Start Exercising

Total mortality after changes in leisure time physical activity in 50 year old men - Byberg et al
Increased physical activity in middle age is eventually followed by a reduction in mortality to the same level as seen among men with constantly high physical activity.

Did you know? The classic 10,000-steps-a-day target has no scientific basic, but instead comes from a marketing campaign for a Japanese pedometer.


Read more about: Sedentary Behaviour.

Exercise News

Exercise can slow down brain ageing and protect your memory

Exercise can slow down brain ageing and protect your memory

Live Forever Club - 22-Jan-2025

Exercise helps maintaining gene activity and preventing cognitive decline

Stronger bodies, longer lives for cancer patients

Stronger bodies, longer lives for cancer patients

The Guardian - 22-Jan-2025

Fitness and muscle strength linked to better survival rates

101-year-old Ruth Goldberg Jaskow shares tips on longevity

101-year-old Ruth Goldberg Jaskow shares tips on longevity

Business Insider - 21-Jan-2025

A positive attitude, gratitude, and relationships are key to her longevity

How exercise helps older adults stay healthy and independent

How exercise helps older adults stay healthy and independent

Live Forever Club - 13-Jan-2025

Starting slow and building up is key for older people to get stronger safely

More Exercise News

Exercise Resources

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Beyond Limits: The Enhanced Games and the Future of Superhumanity

24-Jan-2025

Event exploring the cutting-edge world of superhuman abilities and the future of human enhancement organised by OSAL (FREE, Oxford UK)

The Align Method

Amazon

The Align Method: 5 Easy Steps to Transform Your Posture, Age-Proof Your Body, and Sharpen Your Mind, a book by Aaron Alexander

Sod Sitting, Get Moving!

Amazon

Book from the Sod series about Getting Active in Your 60s, 70s and Beyond written by Muir Gray and Diana Moran

YOU: The Owner’s Manual Podcast

A podcast based on the bestselling book of the same name by Mehmet Oz and Michael Roizen

The Body’s Fuel Sources

Information on body's fuel sources, carbohydrate, protein, and fat that each play distinct roles in fueling exercise

More Exercise resources

Exercise Blog Posts

Are Wimbledon champions really getting older?
12-Jul-2024

Are Wimbledon champions really getting older?

Has this century seen extraordinarily long-lived Wimbledon champions, or are winners over 30 years of age the new normal?

Sofa exercises mean you don't have to be sedentary while watching TV
15-Feb-2017

Sofa exercises mean you don't have to be sedentary while watching TV

Example exercises that can keep you moving without leaving your living room

More Exercise blog posts
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Exercise