Physical activity is one of the most powerful tools for supporting muscle, metabolism, and resilience as we age.

Why do we need physical activity?

During movement, the body activates multiple systems simultaneously: musculoskeletal adaptation, cardiovascular efficiency, metabolic regulation, and neurochemical balance.

Regular activity is associated with reduced risk of:

• Cardiovascular disease
• Diabetes
• Obesity & metabolic syndrome
• Osteoporosis & frailty
• Depression & anxiety
• Neurodegenerative decline

The American Heart Association includes physical activity as a core pillar of cardiovascular health due to its systemic effects on mortality and disease prevention.

What is the role of movement in long-term health and longevity?

Muscle tissue is a key predictor of healthy ageing. Muscle is not only for strength — it functions as a metabolic and endocrine organ that regulates glucose uptake, supports insulin sensitivity, and produces myokines that influence inflammation and immune function.

Loss of muscle mass (sarcopenia) is strongly associated with frailty, reduced mobility, and increased risk of chronic disease later in life. Research consistently shows that maintaining muscle strength and cardiorespiratory fitness is one of the strongest predictors of longevity.

How does physical activity affect the brain?

Exercise has direct effects on brain structure and function. Physical activity increases cerebral blood flow, the release of brain-derived neurotrophic factor (BDNF) which supports neuroplasticity, and dopamine, serotonin, and norepinephrine activity.

Regular movement is associated with improved cognitive performance, memory function, stress resilience, long-term brain health, and reduced risk of neurodegenerative disease.

What happens in the body during physical activity?

• MuscularMuscle fibres experience micro-level stress — stimulating repair and hypertrophy during recovery.
• CardiovascularHeart rate and stroke volume increase. Long-term adaptation improves oxygen delivery efficiency.
• MetabolicGlucose uptake increases independent of insulin. Fat and carbohydrates are utilised more efficiently.
• Endocrine & nervousStress hormones rise acutely. Post-exercise, parasympathetic activity increases, supporting recovery.

How much movement do we actually need?

Current guidelines from global health organisations suggest at least 150 minutes of moderate activity per week, or 75 minutes of vigorous activity, plus strength training twice per week.

However, research increasingly shows that daily movement quality and consistency may be more important than structured exercise alone. Even light activity — walking, household activities, general daily movement — contributes to metabolic and cardiovascular health. Sedentary behaviour, even in physically active individuals, is independently linked to increased cardiometabolic risk.

Why is strength training especially important for ageing?

From a longevity perspective, resistance training is critical. After approximately age 30, muscle mass naturally declines without intervention. Strength training helps maintain muscle mass and strength, preserve bone density, improve insulin sensitivity, and reduce the risk of falls and frailty in later life.