Practicing physical activity regularly is one of the most efficient strategies for living longer. Studies consistently show that exercise is associated with a lower risk of cancer, depression, dementia, type 2 diabetes and cardiovascular disease.
Federal guidelines recommend at least 150 minutes of moderate aerobic activity per week, plus two days of muscle-strengthening exercises. But the benefits begin long before that: research indicates that just four to five minutes of vigorous physical activity daily are associated with longevity gains.
“A little goes a long way — and the more, the better,” summarizes Steven Moore, a metabolic epidemiologist at the US National Cancer Institute.
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In addition to keeping the body active, practicing sports adds social interaction and cognitive stimulation, which increases the benefits of exercise. And some modalities seem to offer greater gains in longevity than others.
Why tennis stands out
Walking may be the most common physical activity, but several studies point to tennis as one of the practices most associated with longevity.
Research carried out in Denmark showed that tennis players lived almost 10 years longer than sedentary people — and also longer than those who practice football, swimming and other recreational activities analyzed. Studies in the United Kingdom and the United States have reached similar conclusions, indicating that racquet sports are associated with a lower risk of death over time.
These results do not necessarily mean that tennis causes a longer life. Researchers highlight that people who practice this type of sport tend to be healthier and, on average, have better socioeconomic conditions. Still, experts believe that the unique combination of physical exertion, mental challenge and social interaction helps explain the benefits.
Tennis requires movement of the entire body, quick changes of direction — which improve balance and reduce the risk of falls — and contributes to increased bone density, strengthening the body against fractures. Furthermore, it alternates moments of high intensity with short periods of recovery, which is similar to interval training.
Sport is also cognitively demanding and social, two factors considered fundamental for healthy aging. Another favorable point is that tennis tends to be practiced for a longer period of time throughout life, as it only requires one partner and tends to be less aggressive to the body than other sports.
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And other activities?
Although tennis stands out in some studies, several recreational sports are also associated with longevity gains.
A survey of almost 300,000 elderly people in the United States showed that cycling reduced the risk of death by 3% over 12 years, swimming by 5% and golf by 7%, compared to other activities.
Each sport works the body differently: cycling mainly strengthens the lower limbs; swimming also involves the upper part of the body; golf requires balance, rotation and fine coordination. These differences may explain small variations in results, but experts emphasize that it is not worth changing a pleasurable activity just based on these data.
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The most important thing is to stay active consistently.
Strength training is also essential
Muscle strengthening plays a central role in healthy aging. A large analysis showed that one hour of strength training per week can reduce the risk of death by up to 25%. Other studies link this type of exercise to better mood and cognitive function.
Furthermore, weight training helps combat age-related loss of muscle mass, preserving independence and functional capacity in everyday life.
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How to optimize exercise to live longer
Regardless of the activity chosen, some strategies increase the benefits for longevity:
— Make the exercise social
Social coexistence has been linked to better health and longer life expectancy for decades. Practicing group activities also increases motivation and regularity.
— Keep challenging yourself
Introduce new things, change paths, adjust routines and establish clear and progressive goals.
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— Work the whole body
Combine aerobic exercise with muscle strengthening for greater gains.
— Prioritize constancy
The benefits of exercise are only maintained if the practice continues over the years. Varying activities can help maintain the habit.
At the end of the day, any movement counts.
“The most important thing is to find something that works for you,” sums up epidemiologist I-Min Lee. “The bottom line is simple: move more.”
This article was originally published by The New York Times.
