õ

+AA

Exercise: Powerful Medicine for Health and Aging

Imagine a pill that reduced the risk and improved prognosis for all known chronic diseases; it would work regardless of current risk, race, gender, or age. We don't need to test this pill as a large body of data shows its effectiveness. Other beneficial side effects of this pill include reduced anxiety, depression, and improved sleep. Such a pill would be the world's most widely prescribed medication. Sadly, there is no such pill. However, all these benefits come with greater participation in physical activity and exercise.

In this webinar recording, renowned kinesiology researcher Dr. Stuart Phillips, shares how much (or how little) people have to do to improve their odds of living longer, healthier and better lives. 

Learn the answers to the following questions:

  • 0:00 What do you want your last 10 years of life to look like?
  • 6:24 What is active or successful aging?
  • 11:43 What are the Canadian 24-hour Movement Guidelines, and why do they matter?
  • 24:25 What about strength training?
  • 35:10 What should you do to age well?
  • 42:05 Is there such a thing as too much exercise?
  • 44:50 What is the role of stretching and balance exercises?
  • 47:15 What about getting 10,000 steps per day?
  • 49:11 Is it ever too late to start exercising again?
  • 50:30 Can age-related muscle loss be reversed?
  • 52:01 Does the type of exercise you do make a difference?
  • 54:50 What are the recommendations for those with specific health conditions or mobility issues?

Download this list of helpful resources related to exercise and aging.

Want to test your knowledge? After watching this video take this .

Give us your feedback with this .

õ all video posts.


 

Get the latest content first. Sign up for free weekly email alerts.
Subscribe
3+ evidence-based benefits of exercise for Parkinson's disease
Stretching away the pain: How do different stretching exercises compare for knee osteoarthritis?
New year, new me? Strategies to help achieve your New Year’s resolutions!
Author Details
Author Details

References

  1. MullenLowe Group. Make Health Last – Canadian Heart & Stroke Foundation [Video]. YouTube. . June 25, 2013. Accessed January 25, 2023.
  2. Herskind AM, McGue M, Holm N v., Sørensen TIA, Harvald B, Vaupel JW. The heritability of human longevity: A population-based study of 2872 Danish twin pairs born 1870–1900. Hum Genet. 1996;97(3):319-323. doi:10.1007/BF02185763
  3. Ljungquist B, Berg S, Lanke J, McClearn GE, Pedersen NL. The Effect of Genetic Factors for Longevity: A Comparison of Identical and Fraternal Twins in the Swedish Twin Registry. J Gerontol A Biol Sci Med Sci. 1998;53A(6):M441-M446. doi:10.1093/gerona/53A.6.M441
  4. McGue M, Vaupel JW, Holm N, Harvald B. Longevity Is Moderately Heritable in a Sample of Danish Twins Born 1870-1880. J Gerontol. 1993;48(6):B237-B244. doi:10.1093/geronj/48.6.B23
  5. Hurst, C. What are the leading causes of death in Canada? Finder. Updated September 1, 2022. Accessed January 25, 2023.
  6. Ageing. World Health Organization. Accessed January 25, 2023.
  7. Seals DR, Justice JN, LaRocca TJ. Physiological geroscience: targeting function to increase healthspan and achieve optimal longevity. J Physiol. 2016;594(8):2001-2024. doi:10.1113/jphysiol.2014.282665My
  8. 24-Hour Movement Guidelines. Canadian Society for Exercise Physiology. Accessed January 25, 2023.
  9. Moore SC, Patel A v., Matthews CE, et al. Leisure Time Physical Activity of Moderate to Vigorous Intensity and Mortality: A Large Pooled Cohort Analysis. PLoS Med. 2012;9(11):e1001335. doi:10.1371/journal.pmed.1001335
  10. Ross R, Blair SN, Arena R, et al. Importance of Assessing Cardiorespiratory Fitness in Clinical Practice: A Case for Fitness as a Clinical Vital Sign: A Scientific Statement From the American Heart Association. Circulation. 2016;134(24). doi:10.1161/CIR.0000000000000461
  11. Kodama S. Cardiorespiratory Fitness as a Quantitative Predictor of All-Cause Mortality and Cardiovascular Events in Healthy Men and Women. JAMA. 2009;301(19):2024. doi:10.1001/jama.2009.681
  12. Moore SC, Lee IM, Weiderpass E, et al. Association of Leisure-Time Physical Activity With Risk of 26 Types of Cancer in 1.44 Million Adults. JAMA Intern Med. 2016;176(6):816. doi:10.1001/jamainternmed.2016.1548
  13. Tarp J, Støle AP, Blond K, Grøntved A. Cardiorespiratory fitness, muscular strength and risk of type 2 diabetes: a systematic review and meta-analysis. Diabetologia. 2019;62(7):1129-1142. doi:10.1007/s00125-019-4867-4
  14. López-Ortiz S, Lista S, Valenzuela PL, et al. Effects of physical activity and exercise interventions on Alzheimer’s disease: an umbrella review of existing meta-analyses. J Neurol. Published online November 7, 2022. doi:10.1007/s00415-022-11454-8
  15. Iso-Markku P, Kujala UM, Knittle K, Polet J, Vuoksimaa E, Waller K. Physical activity as a protective factor for dementia and Alzheimer’s disease: systematic review, meta-analysis and quality assessment of cohort and case–control studies. Br J Sports Med. 2022;56(12):701-709. doi:10.1136/bjsports-2021-104981
  16. Ruiz JR, Sui X, Lobelo F, et al. Association between muscular strength and mortality in men: prospective cohort study. BMJ. 2008;337(jul01 2):a439-a439. doi:10.1136/bmj.a439
  17. Momma H, Kawakami R, Honda T, Sawada SS. Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. Br J Sports Med. 2022;56(13):755-763. doi:10.1136/bjsports-2021-105061
  18. Giovannucci EL, Rezende LFM, Lee DH. Muscle‐strengthening activities and risk of cardiovascular disease, type 2 diabetes, cancer and mortality: A review of prospective cohort studies. J Intern Med. 2021;290(4):789-805. doi:10.1111/joim.13344
  19. Kamada M, Shiroma EJ, Buring JE, Miyachi M, Lee I. Strength Training and All‐Cause, Cardiovascular Disease, and Cancer Mortality in Older Women: A Cohort Study. J Am Heart Assoc. 2017;6(11). doi:10.1161/JAHA.117.007677
  20. Nascimento W, Ferrari G, Martins CB, et al. Muscle-strengthening activities and cancer incidence and mortality: a systematic review and meta-analysis of observational studies. International Journal of Behavioral Nutrition and Physical Activity. 2021;18(1):69. doi:10.1186/s12966-021-01142-7
  21. Patel A v., Hodge JM, Rees-Punia E, Teras LR, Campbell PT, Gapstur SM. Relationship Between Muscle-Strengthening Activity and Cause-Specific Mortality in a Large US Cohort. Prev Chronic Dis. 2020;17:190408. doi:10.5888/pcd17.190408
  22. Rezende LFM, Lee DH, Keum N, et al. Resistance training and total and site-specific cancer risk: a prospective cohort study of 33,787 US men. Br J Cancer. 2020;123(4):666-672. doi:10.1038/s41416-020-0921-8
  23. Saeidifard F, Medina-Inojosa JR, West CP, et al. The association of resistance training with mortality: A systematic review and meta-analysis. Eur J Prev Cardiol. 2019;26(15):1647-1665. doi:10.1177/2047487319850718
  24. Brellenthin AG, Bennie JA, Lee D chul. Aerobic or Muscle-Strengthening Physical Activity: Which Is Better for Health? Curr Sports Med Rep. 2022;21(8):272-279. doi:10.1249/JSR.0000000000000981
  25. Olsen PØ, Termannsen AD, Bramming M, Tully MA, Caserotti P. Effects of resistance training on self-reported disability in older adults with functional limitations or disability – a systematic review and meta-analysis. European Review of Aging and Physical Activity. 2019;16(1):24. doi:10.1186/s11556-019-0230-5
  26. Ponzano M, Rodrigues IB, Hosseini Z, et al. Progressive Resistance Training for Improving Health-Related Outcomes in People at Risk of Fracture: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Phys Ther. 2021;101(2). doi:10.1093/ptj/pzaa221
  27. Turner MN, Hernandez DO, Cade W, Emerson CP, Reynolds JM, Best TM. The Role of Resistance Training Dosing on Pain and Physical Function in Individuals With Knee Osteoarthritis: A Systematic Review. Sports Health: A Multidisciplinary Approach. 2020;12(2):200-206. doi:10.1177/1941738119887183
  28. Sherrington C, Michaleff ZA, Fairhall N, et al. Exercise to prevent falls in older adults: an updated systematic review and meta-analysis. Br J Sports Med. 2017;51(24):1750-1758. doi:10.1136/bjsports-2016-096547

DISCLAIMER: These summaries are provided for informational purposes only. They are not a substitute for advice from your own health care professional. The summaries may be reproduced for not-for-profit educational purposes only. Any other uses must be approved by the õ Optimal Aging Portal (info@mcmasteroptimalaging.org).

Many of our Blog Posts were written before the COVID-19 pandemic and thus do not necessarily reflect the latest public health recommendations. While the content of new and old blogs identify activities that support optimal aging, it is important to defer to the most current public health recommendations. Some of the activities suggested within these blogs may need to be modified or avoided altogether to comply with changing public health recommendations. To view the latest updates from the Public Health Agency of Canada, please visit their .

Want the latest in aging research? Sign up for our email alerts.
Subscribe

Our Content

About

Support for the Portal is largely provided by the Labarge Optimal Aging Initiative. AGE-WELL is a contributing partner. Help us to continue to provide direct and easy access to evidence-based information on health and social conditions to help you stay healthy, active and engaged as you grow older. .

© 2012 - 2020 õ | 1280 Main Street West | Hamilton, Ontario L8S4L8 | +1 905-525-9140 | Terms Of Use