If Exercise Were an Anti-aging Pill, It Would be Worth Billions

Exercise as a pill

Numerous studies provide evidence that exercise can have a positive impact on various symptoms of aging, including muscle loss, sarcopenia, osteopenia, weight gain, loneliness, isolation, diabetes, hypertension, increased blood pressure, elevated cholesterol, an increased risk of falling, and decreased cognitive function. Given these benefits, why then is exercise not prescribed as a medication for aging-related issues?

In the media, we are bombarded with advertisements for anti-aging creams, green juices, slimming shakes, and various other trends, all aimed at addressing the 'aging crisis.' Surprisingly, exercise is rarely given the same spotlight, despite research demonstrating that engaging in physical activity a few times a week can significantly reduce the risk of coronary heart disease, diabetes, and visceral fat. Moreover, it enhances muscle strength, bone density, and mood. Incorporating exercise into your routine not only helps you look better but also contributes to an improved overall sense of well-being as you age.

Adults who neglect regular strength training may experience a muscle loss of up to 1 pound per year after turning 40, posing challenges as we age. Fortunately, it's possible to reduce this decline with a straightforward exercise program. While daily activities like walking and gym classes such as spinning are beneficial to your health, resistance training stands out as the most effective method to slow down the biological aging process.

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Resistance training and programming

Initially, resistance training might seem daunting, but everyday activities like carrying groceries, squatting, or picking up objects from the floor fall under this category. These actions involve your body resisting against weight and gravity, constituting a form of resistance training. This serves as a basic introduction, and gradually increasing the difficulty over time will enhance your resilience, strength, coordination, and stability. This progression not only reduces the risk of falling but also improves weight management, balance, and longevity simultaneously.

The "optimal" frequency of exercise sessions per week depends on several factors, including age, weight, and training experience. Generally, 2-4 resistance sessions per week of around 30-45 minutes are recommended, and as the aging athlete gets stronger, the frequency of sessions should decrease to allow for greater recovery due to the increased intensity and stimulus during sessions.

For example, let's consider a typical week in the life of one of our superstar clients—Sue. Sue is a 63-year-old retired nurse with a healthy weight, slightly elevated blood pressure, and a vertebral discectomy. Her weekly routine may look something similar to this:

Monday: Sue begins the week with a full-body workout at home, incorporating bodyweight exercises and some lighter weights.

Tuesday: She begins her day with a morning dog walk, followed by engaging in daily activities like house cleaning or gardening.

Wednesday: Sue heads to Vitality Fitness and Rehab's private studio for strength training with Jake, focusing on the lower body. The session involves supervised resistance exercises to build strength.

Thursday: A more leisurely day for Sue, perhaps meeting Margaret for a cake at a local coffee shop.

Friday: Sue participates in a 7km trail run. (While not a typical prescription, it aligns with Sue's enjoyment; and can be replaced with other forms of exercise that you deem enjoyable.)

Saturday: Another round of resistance training, this time focusing on the full body. Occasionally, Sue supplements this with a session of Pilates.

Sunday: A well-deserved day of rest, dedicated to pottering around and unwinding!

As you can see, the exercise programme above is neither difficult nor time consuming, yet the results speak for themselves.

“I have worked with Jake for a number of years, he is a brilliant PT, the best. He has excellent interpersonal skills which put you at ease immediately, his knowledge and professional skills are outstanding. I value and enjoy every PT with Jake, he is a really good listener, he has significantly improved my confidence and fitness levels to an extent that I entered and finished a marathon. I can’t recommend him highly enough.”

It is always advisable to seek advice from your doctor before implementing any management strategies.

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Planning an exercise program can be overwhelming, with questions arising about frequency, suitable weight, correct form, and sustaining a proper diet. Add to that the common fear among beginners of being judged, and it can be quite a daunting task. But stress no more! In the upcoming weeks and months, I'll be sharing the best tips for aging strong, confident, and resilient. Feel free to share this post with your friends to help spread the word and enable us to assist as many people as possible on their personal fitness journey.

Live, move and feel better, for longer.

You are able to find videos on exercise as a pill and some exercises for maintaining a healthy strong body on our social media channel here: Facebook , Instagram

If you have any further questions, please email us at enquiries@vitalityrehabfit.co.uk. Alternatively, our team will be posting a blog each week discussing various conditions and the aging process which you can get emailed to you weekly by going to our website here and entering your email.