Turning Back the Clock: How Exercise Can Rewind Your Biological Age

As a fitness and nutrition coach, and a passionate advocate for women’s health and longevity, I’m thrilled to share insights on how exercise can help you age gracefully and vibrantly. We all know exercise is good for us, but did you know it can actually slow down the ageing process? It’s true! 

Let’s dive into the types of exercise that are particularly beneficial for longevity, and explore the unique benefits of each.

The Problem with Sitting Still

Before we get moving, let’s talk about the dangers of a sedentary lifestyle. Shockingly, research indicates that prolonged sitting can accelerate biological ageing significantly. A recent study (1) found that women who sat for more than 10 hours a day and exercised for less than 40 minutes a week had cells that were biologically “older” than women who were less sedentary and more active. This difference translated to an 8-year advancement in biological age! Essentially, this means that prolonged sitting can accelerate ageing at the cellular level.

This statistic is a powerful reminder that even if we carve out time for exercise, it’s crucial to break up long periods of sitting throughout the day. Even small movements like standing up to stretch or taking a short walk can make a significant difference in our health and longevity.

The Longevity Workout: A Balanced Approach

The key to maximising longevity through exercise, lies in a balanced approach. Here’s a breakdown of the essential components:

Strength Training: Think of strength training as your fountain of youth and the foundation stone of your exercise routine. It helps maintain muscle mass, which naturally declines with age. This not only keeps you strong and independent, but also boosts your metabolism, strengthens bones, and improves posture. Aim for two to three strength workouts per week, focusing on all major muscle groups.

Strength training is particularly beneficial for women as we age. It helps counteract the natural decline in muscle mass and bone density, reducing the risk of osteoporosis and fractures. By building and maintaining muscle, women can improve their strength, balance, and coordination, which can help to prevent falls and injuries. Additionally, strength training can improve metabolic health, making it easier to maintain a healthy weight and manage conditions like diabetes. It can also enhance cognitive function and mental well-being, contributing to a more fulfilling and independent life as we age.

As women get older, it’s beneficial to focus their strength training towards shorter sessions with fewer repetitions and heavier weights. This approach helps the focus on maintaining muscle mass and bone density. Lifting heavier weights stimulates the production of hormones like testosterone and growth hormone, which are crucial for muscle growth and overall vitality. Shorter, more intense sessions can also be more time-efficient and easier to fit into a busy schedule. It’s important to prioritise proper form and rest to minimise the risk of injury.

Cardio Low-Moderate Intensity: Cardiovascular exercise is your heart’s best friend. It improves blood flow, lowers blood pressure, and reduces the risk of heart disease, a major longevity threat. Aim for at least 150 minutes of low intensity cardio per week. The easiest way to achieve this is walking. Don’t underestimate the power of a simple walk! Walking is a fantastic way to improve cardiovascular health, maintain a healthy weight, and boost your mood. Aim for at least 20-30 minutes of brisk walking most days of the week.

Cardio High-Intensity Interval Training (HIIT): To really boost your cardio health, HIIT is an excellent option. It involves short bursts of intense exercise followed by brief periods of rest. HIIT has been shown to improve cardiovascular fitness, boost metabolism, and increase fat burning, all of which contribute to a longer and healthier life. It’s particularly beneficial for women as it can help to counteract age-related muscle loss and improve bone density, especially when you build in plyometric moves like jump squats, box jumps, lunge jumps or burpees. You don’t want to do too much HIIT, just 20 minutes a week makes a huge difference. Make sure it gets your heart rate soaring for maximum effect.

Flexibility & Balance: Staying flexible is crucial for maintaining mobility and independence as you age. Regular stretching, yoga, or pilates can help improve range of motion, prevent injuries, and reduce age-related stiffness. Improved balance can significantly reduce the risk of falls, a common concern as we get older.  Incorporate exercises that challenge your balance, such as single-leg stances or Tai chi, into your routine.

Reaping the Rewards

By incorporating these types of exercise into your lifestyle, you’ll not only improve your physical health but also enhance your mental well-being and overall quality of life. Remember, it’s never too late to start! Even small changes can make a big difference in your journey towards a longer, healthier life.

So, it’s time to lace up those trainers and reclaim your vitality! Remember, exercise isn’t just about looking good; it’s about feeling strong, confident, and empowered in your own body. It’s about investing in your future self, so you can live life to the fullest, enjoying every moment with energy and grace. Let’s break free from the chains of a sedentary lifestyle and embrace the transformative power of movement. Your body will thank you, your mind will thank you, and your future self will thank you. So let’s get moving and start rewriting our ageing story today!

At BioAge UK, we’re passionate about empowering women to take control of their health and ageing process. All clients receive a personalised exercise programme in an easy to use coaching app. The programme is tailored to your current fitness, lifestyle and access to equipment whether that be at home or in a gym.