Andrea Salgueirointernist dedicated to performance and longevity medicineexplains why physical exercise is today considered one of the essential pillars of health and healthy aging.
For many years, physical exercise was only associated with aesthetics or weight loss. Currently, science shows that movement is one of the most important pillars of health and longevity. As an internist, dedicated to healthy longevity, I observe daily that physical activity profoundly influences not only muscles, but also the functioning of many other organs such as the brain, the heart, metabolism, the immune system and even the expression of our genes.
Regular physical exercise is associated with reducing the risk of cardiovascular diseases, improving glycemic control, preventing type 2 diabetes, reducing chronic inflammation, preserving muscle and bone mass, improving memory, mood and sleep quality.
It also has a positive impact on anxiety, depression and mental health.
In longevity medicine, exercise is considered a true “natural medicine”, capable of acting positively on practically all systems of the body. It’s the “pill” I take today, so I don’t get sick tomorrow!
The role of myokines: muscle hormones
During physical exercise, muscles stop being just structures responsible for movement and start to act as a true endocrine organ. Muscle contraction releases substances called myokines, proteins with powerful metabolic, anti-inflammatory and protective action.
These myokines communicate with several organs, including the brain, liver, adipose tissue, pancreas, and immune system. They reduce chronic low-grade inflammation, improve insulin sensitivity, increase energy expenditure, regulate fat metabolism and reduce cardiovascular risk.
Some myokines, such as IL-6 released by muscle during exercise, exert an anti-inflammatory effect, different from IL-6 associated with chronic inflammatory processes. Others, such as irisin, are related to increased energy expenditure and cognitive benefits, while stimulating BDNF (brain derived neurotrophic factor) contributes to brain health and the prevention of cognitive decline.
This mechanism helps explain why physically active people have a lower risk of metabolic, cardiovascular and neurodegenerative diseases, such as diabetes, obesity, depression and Alzheimer’s disease.
In longevity medicine, it is now understood that maintaining active muscle mass is one of the most powerful strategies to promote systemic health and healthy aging.
Move today to live better tomorrow
From the age of 30, a natural process of loss of muscle mass begins, known as sarcopenia. Without adequate stimulation, this loss accelerates after the age of 50, compromising strength, balance, mobility and autonomy.
Regular physical exercise helps preserve muscle mass, protect bones, reduce the risk of falls and fractures, and maintain functional independence over the years. Aging well does not just mean living longer, but reaching old age with a quality of life.
Not all exercise is the same
For complete benefits, the ideal is to combine different modalities:
- Strength exercises, essential for longevity
- Aerobic exercise, important for cardiovascular health
- Mobility and balance exercises, essential for preventing falls
- Stretching, which contributes to well-being and flexibility
The World Health Organization recommends at least 150 minutes a week of moderate physical activity, associated with strength training two to three times a week.
Care before starting
Despite the numerous benefits, some precautions are essential. It is important to respect the individual level of conditioning, avoid intense training without guidance, carry out medical evaluation in people with chronic illnesses and increase intensity progressively.
There is no ideal exercise, but rather one that can be practiced regularly. Consistency is more important than extreme intensity. Small daily changes already produce significant impacts on health.
Movement is longevity
In clinical practice, it is clear that physically active people get less sick, recover better and age with greater autonomy.
Physical exercise should not be seen as an obligation, but as a daily investment in the future of your body and mind.
In longevity medicine, the message is clear: whoever moves today, reaps health tomorrow.
Article authored by Andrea Salgueiro, internal medicine, performance and longevity doctor
