This Is Why Most People Age Faster Than They Should

And How You Can Avoid It

Author

My Longevity Experiment
September 27, 2024

How to Live Longer: The Importance of Staying Physically Active as You Age

A recent study from Harvard University challenges the common belief that physical activity should naturally decline with age. The researchers argue that humans are not meant to reduce their physical activity as they grow older. In fact, this decrease in activity, especially in the modern Western world, is linked to a host of adverse health effects.

The Evolutionary Perspective on Physical Activity and Aging

In a paper published in the Proceedings of the National Academy of Sciences, researchers present the "Active Grandparent Hypothesis," suggesting that maintaining physical activity throughout life is essential for health and longevity. The study adopts an evolutionary approach to explain why physical activity reduces illness and extends lifespan, especially as people age.

Lead author Daniel E. Lieberman of Harvard University explains that, unlike modern practices, ancient human ancestors maintained high levels of physical activity well into their later years. Evolutionary biologists have traditionally argued that the reduced physical activity seen in modern older adults’ results from lifestyle changes that evolution hasn't yet adapted to.

The Role of Active Ancestors in Longevity

The researchers emphasize that ancient humans were far more active throughout their lives than people today, including during their so-called "retirement" years. "Contrary to the widespread belief that human lifespans until recently were short, hunter-gatherers who survive infancy and childhood tend to live on average seven decades, approximately 20 years past the age at which they cease reproducing, and fossil evidence indicates that extended human lifespans were common by 40,000 years ago," state the authors, including Daniel E. Lieberman, Timothy M. Kistner, Daniel Richard, I-Min Lee, and Aaron L. Baggish.

This extended lifespan is not only linked to the knowledge and skills older individuals provided to their communities but also to their continued physical contributions, such as foraging and helping to provide food for their families. "While the number of daily steps older Americans take decreases by about half between the ages of 40 and 70, daily walking distances among hunter-gatherers such as the Hadza decline only modestly with age," the authors note.

Debunking Myths: Physical Activity and Healthspan

The study also debunks myths about human longevity and physical activity in pre-history. According to the researchers, regular physical activity may have helped prevent many health issues by channeling excess energy away from fat and reproductive tissues toward repair and maintenance of cells and tissues. The study notes that a lack of activity in today's society contributes to excess fat storage and associated health problems.

The authors further suggest that physical activity prompts the body to allocate resources to repairing muscle fibers, cartilage, and micro-fractures. This regular maintenance is critical for healthy aging. Without sufficient physical activity, these repair responses are reduced, leading to greater vulnerability to health issues as people age.

Modern Exercise Recommendations and Challenges

The need for physical activity has been well-documented. Numerous studies recommend exercise ranging from 30 minutes of moderate activity daily to more intense activity weekly. However, despite the established benefits, physical activity levels are decreasing worldwide, largely due to technological advances that replace physical labor, such as motor vehicles and autonomous machinery. This decline is contributing to a rise in age-related health issues among both the elderly and middle-aged populations.

Dr. Daniel E. Lieberman, Professor of Human Evolutionary Biology at Harvard University, emphasizes, "The key take-home point is that because we evolved to be active throughout our lives, our bodies need physical activity to age well. In the past, daily physical activity was necessary in order to survive, but today we have to choose to exercise, that is, do voluntary physical activity for the sake of health and fitness."

The Time to Start Is Now

The study points out a concerning trend: age-related diseases are becoming increasingly common at younger ages. A poor diet high in processed foods and a decline in physical activity are both contributing factors. The message is clear: the sooner one adopts a healthy lifestyle that includes regular exercise and a whole-food diet, the better.

To slow the aging process and promote a longer, healthier life, it is vital to begin exercising today. Start with small steps and build gradually, but the key is to take action now. Living longer and healthier is within reach, but it requires effort and consistency in maintaining physical activity as an integral part of daily life.

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