Death risk decreases by 31%: Researchers have discovered ways to achieve healthy and smooth aging.

A recent study by scientists has revealed the crucial role of physical activity in promoting longevity and enhancing the quality of life among older adults. By 2025, approximately 20% of Canadians will be aged 65 and older, and by 2045, the number of individuals over 85 will triple. Despite the increase in life expectancy, two-thirds of these individuals live with multiple chronic diseases that affect their daily lives. Researchers have identified simple ways to change this situation, as reported by News Medical.

Thirty minutes of moderate physical activity at least five days a week reduces overall mortality risk by 31%, and longer sessions yield even greater benefits, the authors of the study published in CMAJ stated. Resistance exercises for 30-60 minutes weekly also lower mortality risk by 10-27%, with higher levels of cardiovascular fitness providing additional protection, the scientists found.

Peak oxygen consumption (VO2) was identified as a strong predictor of longevity, with improvements observed after just 90 minutes of moderate weekly exercise over 16-20 weeks. Strength indicators, such as grip strength, were also noted to be associated with a reduced risk of mortality.

In addition to increasing lifespan, physical activity promotes functional independence, enhanced cognitive health, and social interaction, which is vital for older adults. Regular exercise makes it easier for them to perform daily tasks, prevents bone fragility, and maintains muscle strength. Strength training and Pilates were also highlighted as exercises that improve balance and coordination, reducing the risk of falls.

Osteoarthritis, which affects 20% of Canadians over 65, can also be alleviated through structured physical exercise, including aerobic training, resistance training, and whole-body vibration therapy, the authors stated.

Falls, a leading cause of severe injuries among older adults, occur annually in one-third of American seniors, but their incidence can be reduced by 21% through long-term physical activity programs, according to scientists. Even individuals with neurological or cardiometabolic conditions, such as Alzheimer’s disease (AD), can benefit from improved postural stability, although further research is needed.

Exercise plans for those at increased risk of falls should be carefully designed, with some high-intensity interval training proving to be both safe and effective. Physical activity also plays a significant role in cognitive health. It improves blood vessel function in the brain, regulates hormones, and reduces inflammation—all contributing to better brain function. In some cases, physical exercise can slow the progression of mild cognitive impairments or even dementia.

Considering that around 600,000 Canadians will be living with dementia by 2020, acknowledging the protective effect of physical activity on brain health is vital, the authors stated. Engaging in 150-300 minutes of moderate or vigorous activity weekly, alongside resistance training and balance exercises, aligns with the World Health Organization (WHO) recommendations and helps reduce the severity of chronic diseases, decreasing reliance on medications and medical interventions.

Despite the proven benefits of physical activity, it remains underutilized in clinical practice. Current estimates suggest that over 80% of adults do not meet physical activity guidelines. Older adults participating in group activities or outdoor events, such as walking and swimming, experience better mental health, reduced depression, anxiety, and social isolation.

Screening tools, such as physical activity readiness questionnaires, can help ensure that older adults engage in safe exercise. Age, frailty, or existing conditions should not be viewed as limitations but rather as key reasons to prescribe physical activity, as it remains a powerful and accessible intervention for increasing longevity and overall well-being for these individuals, the scientists concluded.

This material is for informational purposes only and does not contain advice that could affect your health. If you are experiencing issues, please consult a specialist.