Longevity: Exploring the Science of a Longer, Healthier Life

Written By Adama Diarra, DO, FACP

Chapter II: To Live Long, You Don’t Have to Eat an Apple a Day, but You Have to Keep Moving

I’m not exactly sure what happened between me and apples, but I can tell you this: my doctor advised me against eating them. Hard to believe? Maybe, but it’s true. After getting my chipped front tooth fixed—thanks to a motorcycle accident—my dentist (let’s call him Dr. A for "awesome") gave me some critical advice: avoid biting directly into apples with my front teeth. Apparently, doing so could undo the skilled work his hands had just accomplished.

To be fair, he never explicitly said, “Don’t eat apples.” But that’s what I heard because, well, I’m not a fan of apples anyway. So, I’ve stuck to the narrative that my dentist (a doctor in dental medicine, mind you) told me NOT to eat apples.

That brings us to a broader—and more important—point: eating an apple a day won’t magically extend your lifespan if other healthy habits aren’t in place. Last week, we discussed the importance of eating a balanced, minimally processed diet in moderation. This week’s focus? Movement.

Exercise is the real hero of longevity. It plays a crucial role in maintaining physical health, enhancing cognitive function, and boosting emotional well-being. Regular physical activity—whether it’s walking, dancing, or lifting weights—has been consistently linked to longer life expectancy. It strengthens the heart, builds muscles, and sharpens the mind, all of which contribute to a longer, healthier life.

Incorporating regular exercise into your routine is far more important for longevity than avoiding a fruit you don’t enjoy. So, let’s shift the spotlight from apples to action. Whether it’s walking, running, swimming, dancing, or practicing yoga, remember that movement is your ticket to a longer, more vibrant life.

A. Regular Physical Activity

Exercise is a cornerstone of health, supporting physical, cognitive, and emotional well-being. Regular activities such as walking, running, swimming, and strength training are consistently linked to longer life expectancy. According to the World Health Organization (2020), at least 150 minutes of moderate-intensity exercise per week is recommended for health maintenance. For younger, healthier individuals under age 49, this recommendation often serves as a baseline rather than a ceiling. Exercise benefits not just cardiovascular health but also cognitive and emotional health through numerous physiological mechanisms.

One fascinating theory regarding exercise's cognitive benefits ties back to our evolutionary history. Hunter-gatherers, who engaged in significant daily physical activity, developed enhanced cognitive function and memory capabilities, driven by the demands of roaming vast distances in search of food. Today, modern research supports these ideas: aerobic exercise stimulates neurogenesis—the creation of new neurons—in the hippocampus, a brain region critical for memory and learning (van Praag et al., 2014). Studies further suggest that regular physical activity enhances cognitive function and may protect against mental health disorders (Erickson et al., 2011).

Exercise achieves this through several mechanisms. Increased blood flow during exercise supplies the brain with oxygen and nutrients essential for neuronal health and growth (Pereira et al., 2007). Exercise also promotes the release of growth factors like Brain-Derived Neurotrophic Factor (BDNF), essential for neurogenesis and synaptic plasticity (Cotman & Berchtold, 2002), while reducing chronic stress hormones, such as cortisol, that can otherwise impair neurogenesis (Hill et al., 2010).

A growing body of evidence highlights the physical and cognitive benefits of exercise. Research in The Journal of Physiology demonstrated that exercise enhances neurogenesis in the hippocampus of adult mice, suggesting similar effects in humans (van Praag, 2008). Similarly, a study in Frontiers in Neuroscience found that regular aerobic exercise like running boosts hippocampal neurogenesis and improves learning and memory (Nokia et al., 2016).

In addition to physical fitness, these findings underline the role of exercise in promoting mental resilience, reducing the risk of neurodegenerative diseases, and improving mood. Integrating aerobic exercise into daily life is crucial for long-term brain health. I typically recommend a minimum of 40 minutes of daily activity, tailored to individual preferences and abilities, to maximize these benefits.

Practical Recommendations

Start with activities that are enjoyable and sustainable. Options include walking, jogging, dancing, swimming, cycling, hiking, gardening, or resistance training. Walking is especially effective, as most people can incorporate it into their routine, and substantial evidence supports its health benefits. A 2022 meta-analysis involving nearly 50,000 participants found that higher daily step counts significantly reduced mortality risk. For adults aged 60 and older, mortality benefits plateaued at 6,000–8,000 steps per day, while for younger adults, benefits plateaued at 8,000–10,000 steps (Paluch et al., 2022).

Wearable devices make it easier than ever to track daily steps and activity levels, providing prompts to move when sedentary. For those aiming for 7,000–9,000 daily steps, this can take 1–2 hours of walking, while jogging may require only 30–60 minutes. Break activity into manageable sessions, pairing it with enjoyable activities like music or podcasts for motivation.

B. Why Bother with Strength?

In addition to aerobic exercise, strength training is a crucial component of maintaining and improving healthspan, especially as we age. Strength training encompasses exercises designed to enhance muscle strength, endurance, and size using resistance from weights, machines, or body weight. Engaging in strength training at least twice a week can help maintain muscle mass, improve bone density, enhance metabolic health, and support overall physical function.

Benefits of Strength Training for Healthspan

  1. Preservation of Muscle Mass and Strength
    As we age, we naturally experience a loss of muscle mass and strength, a condition known as sarcopenia. This decline increases frailty, reduces mobility, and raises the risk of falls and fractures. Strength training is one of the most effective strategies to counteract sarcopenia, as it stimulates muscle growth and enhances strength (Borde et al., 2015). Regular strength training not only helps preserve muscle mass but also improves balance and overall physical performance, especially in older adults (Peterson & Gordon, 2011).

  2. Improved Bone Health
    Strength training plays a vital role in maintaining bone health. Weight-bearing exercises stimulate bone formation, helping to maintain or even improve bone density and reduce the risk of osteoporosis and fractures (Kelley et al., 2013). This benefit is particularly significant for postmenopausal women and older adults, who are more vulnerable to bone density loss.

  3. Enhanced Metabolic Health
    Strength training can significantly improve metabolic health by increasing lean muscle mass, which boosts insulin sensitivity and enhances glucose metabolism. Research shows that regular strength training reduces the risk of type 2 diabetes and improves key metabolic health markers (Ibañez et al., 2005). This makes strength training a powerful tool for weight management and the prevention of metabolic disorders.

  4. Extension of Healthspan
    Healthspan refers to the years of life spent in good health, free from chronic diseases and disabilities. Strength training can significantly extend healthspan by reducing the risk of chronic conditions, improving cardiovascular health, and promoting mental well-being. Studies indicate that individuals who engage in regular strength training have a lower risk of all-cause mortality and enjoy an improved quality of life in later years (Ruiz et al., 2008).

Practical Recommendations

To reap the full benefits of strength training, incorporate a variety of exercises targeting major muscle groups, including the legs, back, chest, arms, and core. Aim for at least two sessions per week, each consisting of 8–10 different exercises.

  • Start light: Beginners should use lighter weights and focus on proper form, gradually increasing resistance as strength improves.

  • Seek guidance: Consulting with a fitness professional can help create a personalized program tailored to your goals and fitness level.

Strength training is not just about building muscle—it’s about building resilience, independence, and a healthier future.

C. Recovery: A Vital Component of Fitness

While regular exercise is essential for health, the soreness and pain that often accompany it can be discouraging. Fortunately, several recovery techniques can help manage exercise-induced discomfort and keep you on track with your fitness goals. Let’s explore some proven osteopathic principles and strategies for effective recovery.

1. Lymphatic Drainage and Improved Circulation

Osteopathic medicine highlights the importance of proper lymphatic flow and circulation in recovery. The lymphatic system removes waste products and toxins from the body, facilitating faster recovery. Research indicates that osteopathic manipulative treatment (OMT) can enhance lymphatic circulation, reduce inflammation, and speed up recovery. During the influenza pandemic, patients receiving osteopathic care, including lymphatic techniques, showed improved recovery rates compared to those who did not (Maddox & Remen, 2019). These principles also apply to exercise recovery.

Physical activity naturally increases blood flow, which helps improve lymphatic circulation. Faster heart rates during exercise facilitate the movement of lymph fluid through vessels and lymph nodes, where immune cells work to fight off potential invaders. By enhancing lymphatic flow, both exercise and OMT can support the body’s immune response and recovery processes, making them effective for post-exercise recovery.

Key Takeaway: Massage—whether manual or using tools like lacrosse balls, foam rollers, or percussive devices—can help speed up recovery by improving tissue circulation and reducing muscle tension.

2. Temperature Modulation

Cold and heat therapies play important roles in muscle recovery.

  • Cold Therapy: Ice baths or cryotherapy help reduce inflammation and muscle soreness by constricting blood vessels and lowering metabolic activity in tissues. This process minimizes swelling and numbs pain, potentially speeding up recovery.

  • Heat Therapy: Hot packs or warm baths improve blood flow to muscles, delivering oxygen and nutrients that aid tissue repair and relaxation.

Combining these methods in contrast therapy, which alternates between cold and heat applications, may offer the best of both worlds by reducing inflammation while promoting muscle relaxation. However, scientific evidence on the efficacy of these therapies varies, with some individuals reporting significant benefits while others experience minimal effects. Placebo or “end user belief” may also play a role (Allan et al., 2022). Regardless, if it works for you, it’s worth incorporating into your routine.

3. The Importance of Recovery Time

Adequate rest and recovery are essential for muscle repair and growth. Osteopathic practitioners emphasize recovery time to allow the body to heal and adapt. Research from the Journal of Orthopaedic & Sports Physical Therapy shows that active recovery techniques, such as stretching or low-intensity activities, can promote blood flow and reduce soreness, helping you recover faster and more effectively (Cheatham & Kolber, 2013).

4. Breathing and Relaxation Techniques

Proper breathing and relaxation exercises can significantly reduce stress and tension in the body, aiding recovery. Techniques such as diaphragmatic breathing not only improve oxygen flow but also promote relaxation and recovery. A study in the International Journal of Osteopathic Medicine found that these methods reduce muscle tension and enhance overall well-being (Hassett & Millett, 2015).

Conclusion

Recovery is an essential part of any fitness journey. Incorporating strategies like lymphatic drainage, temperature modulation, rest, and relaxation techniques can help you manage exercise-induced soreness, promote healing, and optimize your physical performance. Combining strength training, aerobic exercise, and effective recovery techniques ensures not only physical health but also cognitive and emotional well-being, extending your healthspan and enhancing your quality of life.

Summary

  • Regular Physical Activity: Walking, running, swimming, and strength training boost cardiovascular health and support cognitive and emotional well-being.

  • Neurogenesis and Exercise: Exercise enhances brain health by stimulating neurogenesis, offering protective effects against mental health disorders.

  • Strength Training Benefits: Builds muscle mass, improves bone density, supports metabolic health, and extends healthspan.

  • Recovery Matters: Techniques like massage, myofascial release, cold/heat therapy, and active rest play vital roles in reducing exercise-induced pain and enhancing recovery.

References

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