Longevity scientists have made leaps and bounds in ageing research. Now, they're slowly shifting the dial on public awareness of healthspan, referring to the period of life a person spends healthy.
The field of genomics, in particular, is moving at lightning speed, with the latest advancements highlighted during Stanford Medicine's recent annual meeting.
During the event, scientists explained that a child born today has a reasonable expectation to live a century-long life.
Euan Ashley, MB ChB, DPhil, stressed that exercise stands as the most potent anti-ageing intervention available, revealing that just one minute of physical activity can extend lifespan by five minutes. But the benefits increase dramatically with intensity.
Ashley emphasised the importance of progression in exercise
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"If you're fit and healthy and able to do high-intensity exercise, you get seven minutes of extra life. One of the most potent interventions for your health is exercise," he said.
Ashley emphasised the importance of progression: "Move more. If you're used to sitting; stand, if you're used to standing; walk, if you're used to walking; run."
He equally stressed that while walking provides excellent exercise, those capable should push themselves further.
For ageing populations, Ashley believes strength training is particularly crucial, noting: "Train the muscles, particularly as you get older, there are specific groups of muscles that you should focus on to make sure you can live a full and happy life for as long as you can."
"Don't forget flexibility," he added, observing that our ancestors spent far less time sitting than modern populations.
The effectiveness of exercise extends far beyond expensive longevity treatments promoted across social media platforms.
Exercise impacts multiple bodily systems simultaneously, affecting the heart, brain, pancreas, skeletal muscle, gastrointestinal tract, liver, body fat, gut microbiome and peripheral blood vessels.
Research demonstrates its ability to reduce inflammation and all-cause mortality throughout a lifetime.
Ashley underscored this accessibility, noting: "It reduces the risk of cardiovascular disease, high blood pressure, diabetes, multiple cancers, anxiety, and depression. We have no pill that is as potent."
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The health benefits of regular exercise for longevity cannot be overstated
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Leading cardiologist Eric Topol, author of "Super Agers: An Evidence-Based Approach to Longevity", also identifies exercise as "our single best defence against age-related disease".
The research indicates that regular activity, defined as 150 minutes of brisk walking weekly, correlates with an additional 4.5 years of life expectancy.
Medical experts recommend a comprehensive approach combining different exercise types to maximise longevity benefits. Topol advocates for approximately 150 minutes weekly of moderate activities such as dancing or yoga, alternatively 75 minutes of vigorous exercise like swimming, alongside resistance training at least twice weekly.
Topol highlights that whilst influencers recommend costly interventions including supplement regimes, cryotherapy, whole-body MRIs, NAD+ IV drips and stem cell treatments, "truly effective anti-ageing strategies don't have to be expensive".
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