How physical activity keeps you young: Playing recreational sports can help you live a longer, healthier life

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Almost everyone knows this drill by now. To stay healthy and live a long life, it’s important to eat well, practice good sleep hygiene, stop smoking, and of course get plenty of physical activity in your daily life. But motivating yourself to be more physically active is difficult for many people, especially older adults who may have chronic illnesses that limit their mobility.

For many people, engaging in recreational sports is a great opportunity for continued activity, stress relief, and social connection, rather than facing the dreaded task of going to the gym, for example. This kind of physical activity not only makes you feel good in the moment, but it may actually help you live longer.

Nathan K. LeBlasser, Ph. It is absolutely a fundamental element in providing He is a Master of Science, director of Mayo Clinic’s Robert and Arlene Kogod Center on Aging, and co-author of the Mayo Clinic Press book, Healthy Aging at Mayo Clinic.

Below, Dr. Le Blassure explains exactly how recreational sports can impact longevity.

The relationship between exercise and longevity

To understand the relationship between exercise and longevity, it’s important to first step back and consider how aging affects the body. After the age of 30, many basic bodily functions begin to decline. It typically declines by about 1% to 2% each year.

As we age, we often become more susceptible to age-related conditions such as Alzheimer’s disease, diabetes, some cancers, kidney disease, and osteoporosis, according to Dr. LeBlascheur. “Many of these symptoms don’t worry you when you’re in your 20s and 30s, but they start showing up later in life, usually in your 50s and 60s.”

Aging is a normal and inevitable part of life, and there is no way to stop it completely. However, exercise has been shown to slow the body’s natural decline from 1% to 2% to about 0.5% each year. This may seem like a small decrease, but over time it can have a big impact. Researchers have found that sedentary people lose about 70% of their functional capacity by age 90. People who exercise regularly lose only 30% of their functional capacity by the same age.

According to Dr. Leblassure, exercise not only makes you feel good and maintains your quality of life, but it also helps you stay young at a cellular level.

“Exercise can actually prevent some of the wear and tear that occurs within cells,” he says. “Exercising activates our body’s ‘garbage disposal system’, which allows us to recycle old and damaged items.”

For example, physical activity can stop or reduce circulation of certain inflammatory compounds in the body, such as interleukins and cytokines, which can cause artery damage and increase blood pressure.

In other words, exercise can have a significant impact on the aging process, which in turn can have a significant impact on chronic disease, disability, and longevity.

“Given the leading causes of death in the developed world, such as heart disease and stroke, exercise is one of the most powerful tools we have to combat these symptoms and promote healthy lifespan, or a healthy and active lifespan.” Dr. LeBlascheur says.

Physical, mental and social benefits of recreational sports

“In some ways, exercise is a miracle drug because it has so many different benefits,” says Dr. LeBrasser.

Perhaps unsurprisingly, regular exercise has been shown to reduce and even prevent many health conditions.

Importantly, physical activity can promote muscle and bone health, which becomes especially important as we age. Over time, muscles lose tone and elasticity, and poor muscle quality often contributes to frailty in older adults, as well as falls, hospitalizations, and disability. Regular exercise not only slows the loss of muscle mass, but also increases muscle strength and protects against limitations in physical function.

Research shows that physical activity can keep your immune system strong. In a study of recreational cyclists between the ages of 55 and 79, researchers found that their immune systems were not as degenerate as those of inactive older adults. As a result, they may be better able to respond to challenges such as the coronavirus and respiratory infections such as influenza.

Exercise also provides mental health and cognitive benefits. Physical activity can reduce stress and anxiety, boost mood, improve sleep, fight symptoms of depression, and increase mental well-being.

What’s even more impressive? Research shows that moderate-to-intensity exercise may help maintain brain function as we age. In one study, researchers tracked the cognitive function of two groups of people: those who did little or no exercise and those who did exercise. Over time, the sedentary group experienced a significant decline in episodic memory, or the ability to recall details of personally experienced events, such as what they ordered for dinner last night. The researchers found that the difference between the two groups was equivalent to his aging by 10 years.

Sports that are perfect for your health

There is no perfect recreational sport, but there are some factors to keep in mind.

First and foremost, says Dr. LeBrasseur, it’s important to combine aerobic exercise with strength training. According to Dr. LeBrasseur, aerobic exercise such as brisk walking, cycling, and pickleball can increase your heart rate and help prevent cardiovascular disease. On the other hand, resistance training like yoga and strength training such as push-ups can help maintain muscle mass and improve functional capacity.

There are many exercises, classes, or at-home workout routines that combine both cardio and strength training. Research suggests that increasing physical activity levels in general may reduce the risk of death. However, there is some evidence that the type of sport you play can influence longevity. One study monitored 8,577 participants for up to 25 years to study the effects of various recreational activities on life expectancy. The sports most associated with increased longevity were tennis, badminton, soccer, and cycling. In particular, sports that involved more social interaction were associated with longer lifespans.

Not only does social connection add to the fun, but practicing with a workout buddy or team can help keep you consistent. In fact, one study found that older adults who participate in a sports team or exercise group are not only more likely to continue exercising, but also more likely to be alive 14 years later.

How much exercise do I need?

The CDC recommends 150 minutes of moderate physical activity per week (divided into approximately 20 minutes each day) or 75 minutes of vigorous physical activity per week for adults age 65 and older. Ideally, you should do strength training such as yoga, gardening, and weight lifting at least twice a week, in addition to exercises that improve your balance. (6)

If you are motivated to participate in a class or sports group, but are unsure about how to cope with a change in activity level, Dr. LeBlascheur recommends scheduling an appointment with your health care provider or seeing a physical therapist. We encourage you to seek support.

But Dr. Leblassure says the key is consistency.

“Think about the long game: What motivates you and keeps you going next year, not just today?” he says.