Fitness

7 Reasons why exercise, not medication, is your best bet for longevity

Published

1 year ago

December 5, 2023

Press Room

7 Reasons why exercise, not medication, is your best bet for longevity

Choosing exercise over medication for longevity isn’t just a health trend; it’s a lifestyle choice backed by science.

This blog delves into seven reasons why regular physical activity could be your secret weapon for a longer, healthier life.

You’ll discover how exercise, more than any pill, enhances heart health, mental well-being, immune function, and much more.

Perfect for anyone aiming to improve their health, these insights will highlight the profound impact of incorporating exercise into your daily routine, showing that sometimes, the best medicine is a good workout.

7 Reasons why exercise is the ultimate longevity booster

1. Improves cardiovascular health

Integrating regular exercise into your lifestyle can lead to substantial and lasting improvements in cardiovascular health, often going beyond what medication alone can achieve. It’s a holistic approach, benefiting not just your heart but your entire body and mind.

Here’s how it fortifies your heart and circulation:

Strengthens the heart muscle

Just like any other muscle, your heart becomes stronger with exercise. Regular physical activity helps the heart pump more efficiently, reducing the strain on this vital organ [1].

Improves blood circulation

Exercise enhances blood flow, ensuring better distribution of oxygen and nutrients throughout your body. This can lead to reduced blood pressure and a lower risk of heart disease.

Exercise vs. medication

Reduced dependency on medication: While medications for heart health are essential for some, regular exercise can reduce the reliance on these drugs. It can naturally lower blood pressure and cholesterol levels [1], reducing the need for medication.
Long-term benefits: Exercise offers long-term improvements in heart health without the side effects often associated with pharmaceuticals.
Holistic health: Beyond just cardiovascular benefits, exercise improves overall health, including weight management, mental health, and immune function, offering a more comprehensive approach to wellbeing.

2. Enhances mental health

A regular exercise routine can significantly enhance your mental health, offering a holistic and sustainable approach to managing stress, anxiety, and depression [2].

This natural method can work in tandem with or sometimes even replace the need for medication-based treatments, depending on individual circumstances. Here’s how it makes a difference:

Natural stress reliever

Physical activity increases endorphin production, reducing stress and promoting well-being.

Combats depression

Regular exercise has been shown to relieve symptoms of depression. It stimulates the release of neurotransmitters like serotonin and dopamine, which play a key role in mood regulation.

Exercise vs. medication

Long-term effects: Unlike medication, which often treats symptoms temporarily, exercise can improve mental health.
No side effects: Exercise comes without the side effects commonly associated with antidepressants or anti-anxiety medication.
Holistic approach: It improves mental health and enhances physical health, creating a positive feedback loop that further boosts overall well-being.

3. Boosts immune function

Incorporating regular exercise into your lifestyle offers a comprehensive approach to strengthening your immune system.

It’s a natural, effective way to enhance immune resilience and overall health, often providing broader and more lasting benefits than medication alone. Here are the distinct advantages of exercise over immunity-boosting medications:

Enhances immune surveillance

Physical activity improves the circulation of immune cells, making the body more efficient at detecting and responding to pathogens [3].

Reduces inflammation

Regular exercise can lead to a long-term decrease in inflammation, a key factor in immune response.

Exercise vs. medication

Sustainable immune health: Unlike certain medications that offer temporary immune support, exercise contributes to lasting improvements in immune system resilience.
No adverse effects: Exercise strengthens the immune system naturally, without the side effects sometimes associated with immune-boosting drugs.
Overall health benefits: Beyond immune enhancement, exercise improves cardiovascular health, mental well-being, and more, contributing to a stronger, healthier body capable of robust immune responses.

4. Aids in weight management

Exercise is a more holistic and sustainable weight management approach than weight-loss medications.

It not only helps in shedding pounds but also builds a foundation for a healthier lifestyle. Here are the advantages that weight-loss medications often can’t match:

Burns calories

Regular physical activity increases calorie expenditure, which is crucial for weight loss and management [4].

Boosts metabolism

Exercise, especially strength training, builds muscle mass, which enhances metabolism, helping the body burn more calories even at rest.

Exercise vs. weight-loss medications

Sustainable results: While weight-loss medications may offer quick results, exercise leads to longer-lasting weight management by promoting healthy habits.
Holistic health benefits: Exercise not only aids in weight control but also improves overall health, unlike medications which can have side effects and don’t necessarily contribute to overall wellness.
Addresses root causes: Exercise tackles the underlying issues of weight gain, such as sedentary lifestyle and poor fitness, rather than just the symptoms [4].

5. Strengthens bones and muscles

Regular exercise offers long-term benefits for musculoskeletal health, mobility, and overall well-being [5]. Here are the benefits that often surpass those from medications and supplements:

Prevents osteoporosis

Weight-bearing exercises, like strength training and walking, stimulate bone formation and reduce the risk of osteoporosis and fractures [6].

Combats muscle atrophy

Regular physical activity helps preserve muscle mass and strength, crucial for mobility and overall health.

Exercise vs. medications and supplements

Natural approach: Exercise strengthens bones and muscles through natural physiological processes, unlike some supplements and medications that can have side effects.
Comprehensive benefits: While certain medications and supplements target bone density or muscle strength, exercise improves both, along with other aspects of health like balance and coordination.

6. Improves sleep quality

Regular physical activity provides a holistic approach, addressing sleep issues without the potential downsides of medication. Here’s why it stands out as a natural alternative to sleep-aid medications:

Promotes deeper sleep

Engaging in physical activity can lead to more restorative deep sleep phases [7], crucial for physical and mental recovery.

Regulates sleep patterns

Regular exercise helps synchronize your body’s natural circadian rhythms, contributing to more consistent sleep patterns [7].

Exercise vs. sleep-aid medications

Sustainable solution: Unlike sleep medications, which can lead to dependency or have side effects, exercise offers a long-term, natural solution to sleep problems.
Additional health benefits: Exercise not only improves sleep but also boosts overall health, offering benefits that sleep medications cannot, such as improved mood, reduced stress, and enhanced physical fitness.

7. Enhances brain health and cognitive function

Exercise offers a natural, effective way to enhance brain health and cognitive function, surpassing the benefits of medication alone.

It’s a proactive approach to maintaining mental sharpness and overall brain health. It offers unique benefits compared to cognitive-enhancing medications:

Boosts brain health

Regular physical activity increases blood flow to the brain, delivering essential oxygen and nutrients that are vital for maintaining brain health. This, in turn, can lead to improvements in memory, attention, and processing speed [8].

Slows cognitive decline

Regular exercise has been shown to slow down the natural decline in brain function associated with aging, reducing the risk of neurodegenerative diseases like Alzheimer’s.

Exercise vs. cognitive-enhancing medications

Holistic benefits: Unlike medications that may target specific cognitive functions, exercise benefits the entire brain, improving various aspects of cognitive health.
Long-term effects: Exercise provides lasting cognitive benefits without the side effects or dependence risks associated with some medications.

What exercises are best for longevity?

Incorporating the right exercises into your routine can significantly impact longevity. Here are key activities best suited for promoting a longer, healthier life:

Aerobic exercises

Engaging in activities like walking, jogging, swimming, and cycling can enhance cardiovascular health, increase lung capacity, and improve stamina [9]. It is recommended to aim for at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity per week.

Strength training

Building muscle through weight lifting or bodyweight exercises like squats and push-ups helps maintain muscle mass, supports metabolism, and strengthens bones.

Flexibility and balance exercises

Practices such as yoga or tai chi enhance flexibility, reduce the risk of falls, and improve joint health.

Functional fitness

Incorporating exercises that mimic everyday activities can maintain the ability to perform daily tasks, contributing to independence in later life.

Combining these exercises offers a comprehensive approach to maintaining physical health, crucial for enhancing longevity [10].

This blend ensures cardiovascular, muscular, and functional fitness, each contributing to a longer and more active life.

Closing thoughts

Embracing exercise as a key component of your lifestyle transcends mere physical fitness; it offers a comprehensive path to enhanced longevity and overall well-being.

As shown, the benefits of regular physical activity reach far beyond those of medication, positively impacting heart health, mental wellness, immune function, weight management, musculoskeletal strength, sleep quality, and cognitive health.

By choosing exercise, you’re not just investing in a healthier body, but also in a more vibrant, fulfilling life.

It’s a natural, sustainable approach that nurtures both the mind and body, paving the way for a longer, healthier future.

FAQs

Does exercise help longevity?

Yes, exercise significantly contributes to longevity. Regular physical activity improves cardiovascular health, strengthens muscles and bones, enhances mental well-being, and boosts immune function, all of which are key factors in extending lifespan and improving life quality.

Is cardio best for longevity?

Cardiovascular exercises are excellent for longevity as they improve heart health and overall endurance. However, for optimal benefits, it’s best to combine cardio with strength training and flexibility exercises to address all aspects of physical health and wellness.

How can I improve my body’s longevity?

To improve your body’s longevity, engage in regular physical exercise including both cardio and strength training, maintain a balanced diet rich in fruits, vegetables, and whole grains, and ensure adequate sleep and stress management. Additionally, avoiding smoking and excessive alcohol consumption is crucial.

Is it better to exercise longer or more frequently?

It’s generally better to exercise more frequently rather than for longer durations. Regular, consistent exercise sessions, even if shorter, are more effective for sustained health benefits, injury prevention, and habit formation, compared to occasional, longer workouts.

[1] https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercise-and-the-heart
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6523821/
[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5556592/
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1402378/
[6] https://www.bonehealthandosteoporosis.org/preventing-fractures/exercise-to-stay-healthy/weight-bearing/
[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4341978/
[8] https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110
[9] https://www.healthshots.com/how-to/practice-these-5-exercises-daily-for-a-longer-life/
[10] https://www.independentage.org/get-advice/wellbeing/living-well/staying-active-later-life

The information included in this article is for informational purposes only. The purpose of this webpage is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

Click to comment

Fitness

Lower-calorie Mediterranean diet and exercise limit bone loss, even during weight loss, study finds

Published

15 hours ago

April 11, 2025

Press Room

Lower-calorie Mediterranean diet and exercise limit bone loss, even during weight loss, study finds

Older women who stayed on a reduced-calorie Mediterranean diet, walked and did resistance training for three years improved their bone density, especially in their lower backs, a new study found.

“A reduced-energy Mediterranean diet involves participants consuming a modified version of the traditional Mediterranean diet with approximately 30% fewer calories than their usual intake,” said coauthor Jesús Francisco García-Gavilán, a senior biostatistician at the University Rovira i Virgili in Tarragona, Spain.

Women in the study, who ranged in age from 55 to 75, were also able to prevent bone deterioration that typically occurs during weight loss, according to the research published Tuesday in the journal JAMA Network Open.

“Previous research has indicated that losing weight, particularly through diet alone, can lead to a reduction in bone density, which poses risks for older adults. Additionally, exercising alone does not always prevent this issue,” García-Gavilán said in an email.

“What is new in this study is the finding that combining a well-balanced, reduced-calorie Mediterranean diet with physical activity can prevent bone loss in older women, even while they are losing weight,” he said. “This emphasizes that the type of diet is important during weight loss, not just the calorie intake.”

The results of the study are not that surprising, said Dr. Andrew Freeman, director of cardiovascular prevention and wellness at National Jewish Health in Denver.

“When you practice the lifestyle that human beings were always meant to live, which is moving a lot and eating predominantly simple, plant-based foods, all sorts of systems get better, including bone density,” said Freeman, who was not involved in the new research.

The Mediterranean diet is full of good fats, vitamins, calcium and other minerals that support good bone health. – jeffbergen/E+/Getty Images

Why the Mediterranean diet?

The new study is part of the PREDIMED-Plus trial, a randomized clinical trial on lifestyle interventions conducted in 23 medical centers and hospitals in Spain. The trial included 924 older adults with metabolic syndrome who were overweight or had obesity. Half were randomized to eating a Mediterranean diet with no restrictions on calories and no requirement to exercise.

The other half were encouraged to walk for a minimum of 45 minutes per day six days per week and to do strength, flexibility and balance exercises three days per week. Their diet was cut to about 30% fewer calories than they typically consumed and only from a Mediterranean-style eating plan. Women in this group saw significantly stronger bones at one year and at three years into the study.

“While previous results from the PREDIMED-Plus trial highlighted benefits for maintaining lean mass and losing weight, this is the first publication to demonstrate that these lifestyle changes can also help preserve bone density, especially in older women,” García-Gavilán said.

The award-winning Mediterranean diet features simple, plant-based cooking, with much of each meal focused on fruits and vegetables, whole grains, beans and seeds, with a few nuts and a heavy emphasis on extra-virgin olive oil. Fats other than olive oil, such as butter, are consumed rarely, if at all, and sugar and refined foods are avoided.

Red meat is used sparingly, often only to flavor a dish. Eating healthy, oily fish, which are packed with omega-3 fatty acids, is encouraged, while eggs, dairy and poultry are eaten in much smaller portions than in the traditional Western diet.

Eating the Mediterranean way has been linked to reductions in the risk for breast cancer, dementia, depression, diabetes, high cholesterol and memory loss. Adherence to the diet can also lead to a healthier heart, weight loss and longer life.

But exactly why would the meal plan help preserve bone?

“The Mediterranean diet is rich in nutrients that promote bone health,” García-Gavilán said. “Nuts and dairy products provide essential calcium, magnesium, and vitamin D. Healthy fats, such as those found in olive oil, have been shown to reduce inflammation.”

Antioxidants such as vitamin C from fruits and vegetables may help protect and support bone cells, García-Gavilán added, while other important vitamins, like vitamin K found in vegetables such as spinach, play a role in bone formation.

“Together, these nutrients can lower the risk of bone loss and support bone maintenance, especially as we age,” García-Gavilán said. “Understanding this nutritional context is crucial for maintaining our long-term quality of life.”

Sign up for CNN’s Eat, But Better: Mediterranean Style. Our eight-part guide shows you a delicious expert-backed eating lifestyle that will boost your health for life.

For more CNN news and newsletters create an account at CNN.com

Fitness

Fit in five minutes? The simple workout that can transform your health

Published

1 day ago

April 10, 2025

Press Room

Fit in five minutes? The simple workout that can transform your health

If you’re worried that you’re too sedentary or too short on time to exercise, scientists have good news for you. Researchers have discovered that a workout of just five minutes a day can give a significant boost to your physical and mental health.

Exercise scientists at Edith Cowan University (ECU) in Australia have shown that eccentric training, where you work against gravity to perform the lowering phase of a movement in a slow and controlled way, has many benefits including boosted muscle strength and better mood. They have now devised a simple routine of the exercises that requires only a few minutes of your time and can be done as you go about your day — they can be performed at separate times and no

Fitness

Fitness coach says walking 10,000 steps is the most underrated way to burn fat: ‘You don’t need to train for hours’

Published

2 days ago

April 10, 2025

Press Room

Fitness coach says walking 10,000 steps is the most underrated way to burn fat: ‘You don’t need to train for hours’

Walking 10,000 steps has proven to be a beneficial way of losing weight. While hitting the gym to do rigorous exercise and eating caloric deficit diets always top the list of what things you should be doing during weight loss, walking is often ignored as not an effective way to burn fat.

Walking 10,000 steps per day can burn around 500 calories. (Shutterstock)

Also Read | Kareena Kapoor’s nutritionist Rujuta Diwekar calls weighing scale ‘stupid’: Never owned it, never weighs her clients

However, fitness coach Vimal Rajput believes walking is ‘the most underrated way to burn fat’. In a video shared on Instagram on April 4, the nutritionist said that “10k steps per day can burn around 500 calories, which is 3,500 calories per week, which is 1lb of fat per week.”

10k steps! The underrated way to lose fat

Stressing that 10,000 steps help you lose weight or shed fat, Vimal said, “This [walking 10k steps] is the most underrated way to lose fat. You don’t need to train in the gym for hours and hours. You don’t need to run your body down. You don’t need to do long runs and tons of HIIT (high-intensity interval training). Just get outside and get moving.”

Why is walking elite?

Explaining why walking is the elite form of exercise, Vimal revealed that it’s because walking is low intensity, and your body doesn’t need to recover after you are done. However, after an intense workout session, it is always suggested that you take a break to allow your body to recover.

Per the fitness coach, this means you can put more effort into your lifting sessions at the gym. “Combine the two [walking and weight training], and you’re melting fat off you. You don’t have to spend a huge chunk of time walking, either. You can even break it up throughout the day. And don’t even stress about step counts – just move more wherever and whenever you can,” she added.

She also suggested getting a walking pad, calling it a game changer for those who don’t get to go out much. “Don’t get me wrong, it’s [walking pad] not the same as getting outside in the fresh air. But if you’re someone who’s busy and can’t get out much, it’s a perfect way to get your steps in,” she added.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.