PHYSICAL ACTIVITY

MOVE MORE. LIVE BETTER. AGE STRONGER.

The Science of Movement for a Longer, Healthier Life

Physical activity is one of the most effective, accessible, and scientifically supported strategies for improving longevity and healthspan.

While longevity research increasingly explores sophisticated technologies, biomarkers, and anti-aging treatments, regular physical activity remains one of the foundations of preventive medicine.Its benefits extend far beyond fitness.

WHAT IS PHYSICAL ACTIVITY?

According to the World Health Organization (WHO): Physical activity is any bodily movement produced by skeletal muscles that requires energy expenditure. It includes walking, cycling, dancing, climbing stairs, gardening, household activities, sports, and strength training. Every movement counts. Some activity is better than none.

HOW MUCH PHYSICAL ACTIVITY DO WE NEED?

A. Aerobic exercise. WHO recommendations

Adults should aim for:

• 150–300 minutes/week of moderate-intensity aerobic activity (brisk walking, recreational cycling, swimming, dancing. etc.) or

• 75–150 minutes/week of vigorous-intensity aerobic activity (running, fast cycling, uphill hiking, intense swimming. etc.) or

• an equivalent combination of both.

How to measure intensity — The Talk Test

• Moderate: You can talk but cannot comfortably sing.

• Vigorous: You can speak only a few words before pausing for breath.

B. Strength training

• Minimum: 2 days/week.

• Train all major muscle groups. Include pushing, pulling, squatting, hip-hinge, and core exercises.

• Progressively increase resistance as strength improves.

C. Adults aged 65+

• Continue aerobic exercise and strength training.

• Add multicomponent activities emphasizing functional strength and balance at least 3 days/week.

D. Reduce sedentary time

• Break up prolonged sitting with short periods of movement.

• Walk during phone calls or meetings when practical.

• Take stairs instead of elevators when appropriate.

Important: Physical activity does not need to last at least 10 minutes per session. Short periods count.

THE 9 MAIN HEALTH BENEFITS OF PHYSICAL ACTIVITY

1. Cardiovascular health

· ↓ Risk of coronary heart disease.

· ↓ Risk of stroke.

· ↓ Blood pressure in many individuals.

· ↑ Cardiorespiratory fitness and vascular function.

· ↑ Cardiovascular efficiency.

2. Cancer prevention

· ↓ Risk of colon cancer.

· ↓ Risk of postmenopausal breast cancer.

· ↓ Risk of endometrial cancer.

· May reduce the risk of certain additional cancers.

· Exercise after cancer treatment may improve disease-free survival and reduce the risk of recurrence

3. Brain health and cognitive function

· ↑ Cerebral circulation and vascular health.

· Supports neuroplasticity and brain resilience.

· May improve executive function and some memory outcomes.

· ↓ risk of cognitive decline and dementia.

4. Muscle strength, bones, and mobility

· ↑ Muscle strength and functional capacity.

· Preserves muscle mass with appropriate resistance training.

· Supports bone health and bone density.

· ↓ Risk of sarcopenia-related disability.

· Improves balance, coordination, and mobility.

· ↓ Fall rates in older adults and hip/vertebral fractures.

5. Metabolic health

· ↑ Insulin sensitivity.

· ↑ Glucose control and uptake by skeletal muscles.

· ↓ Risk of type 2 diabetes.

· Helps prevent excess body fat.

· Improves several metabolic risk factors.

6. Mental health

· ↓ Symptoms of depression.

· ↓ Symptoms of anxiety.

· Improves aspects of emotional well-being.

· May support stress regulation and psychological resilience.

7. Sleep quality

· ↑ Subjective sleep quality.

· ↑ Sleep duration and efficiency.

· ↓ Sleep disturbances.

8. Immune function

· Influences immune-cell circulation and function and improve body defences.

· ↓ chronic low-grade inflammation.

· Lowering risk and severity of infections, including respiratory ones.

· Better metabolic health may indirectly support immune function.

· Excessive training (>90 min very intense sessions, combined with caloric deficit, poor sleep, or stress) may temporarily impair immune function. Signs of overtraining: persistent fatigue, decreased performance, poor sleep, elevated resting heart rate, more frequent colds, or muscle soreness lasting >72 hours.

9. Skin health

· ↑ Circulation, delivering more oxygen and nutrients to the skin.

· ↑ Collagen production, supporting firmness and elasticity.

· ↓ Inflammation and celular stress-response pathways, which may help conditions such as psoriasis.

10. Slows premature aging

· ↓ Oxidative damage, protecting cells from wear and tear.

· ↑ Mitochondrial health, improving energy production and cellular resilience.

· ↑ Antioxidant defenses and DNA repair, supporting long-term cellular integrity.

· ↓ All-cause premature mortality.

SEVEN GOLDEN RULES FOR LIFELONG ACTIVITY

1. Make movement a daily habit. Connect walking or exercise to an existing routine.

2. Prioritize consistency. Regular moderate activity usually matters more than occasional extreme workouts.

3. Reduce sedentary time. Break up sitting regularly throughout the day.

4. Combine cardio and strength. They provide different and complementary benefits.

5. Increase gradually. Adjust training to fitness, age, health, and recovery.

6. Protect recovery. Adequate sleep, nutrition, and rest support adaptation.

7. Choose activities you enjoy. Long-term adherence is essential.

You do not need to become an athlete to improve your healthspan. You need to become consistently active.

MOVE MORE. LIVE BETTER. AGE STRONGER.

Disclaimer: This content is intended for educational and informational purposes and is based on available scientific evidence. Physical activity recommendations should be individualized according to age, health status, medical history, physical fitness, and individual capabilities. This information is not a substitute for professional medical advice.

Disclaimer: The information provided by AEVUM MCM is for educational and informational purposes only and does not constitute medical advice or product endorsement. We do not guarantee the accuracy, safety, or effectiveness of featured products, treatments, or technologies. Always consult qualified professionals before making health-related decisions.