Anti-aging through exercise: The best sports for more years of life
Did you know that people who play tennis live on average 9.7 years longer than those who don’t play sport? This surprising finding comes from a long-term study that investigated the relationship between physical activity and life expectancy. Regular physical activity can significantly reduce biological age and plays a crucial role in maintaining a healthy lifestyle and quality of life. In this article, we present the best sports for a long life and explain why exactly these activities are so effective.
Important findings
- Regular physical activity can significantly reduce biological age.
- Sports such as tennis and badminton are associated with a longer life expectancy.
- Endurance sport improves the function of the cardiovascular system and reduces the risk of mortality.
- A combination of endurance and strength training offers the best health benefits.
- Social interaction during sport also promotes well-being and longevity.
The importance of exercise for healthy ageing
Exercise and health are inextricably linked, especially in old age. Regular physical activity contributes significantly to the prevention of age-related diseases and supports important bodily functions such as cardiovascular health and muscle strength. A dynamic lifestyle improves general health and significantly increases quality of life.
Why physical activity is crucial
Physical activity is crucial to avoid age-related problems. The World Health Organization (WHO) recommends that adults get at least 150 to 300 minutes of moderate-intensity exercise per week. For more intense sports, 75 to 150 minutes per week is sufficient, according to the WHO. Such activities help to prevent diseases such as osteoporosis, heart disease and even dementia. Genes only account for around 10 percent of our life expectancy, while our lifestyle accounts for around 90 percent.
Long-term benefits of regular exercise
In the long term, regular exercise can reduce the risk of premature death by up to 21 percent. Doubling the time spent exercising can even reduce the risk by up to 31 percent. If you also do weight training at least two days a week, you strengthen all important muscle groups and reduce the loss of muscle mass, which averages 1 to 2 percent per year from the age of 50. Such preventive measures lead to increased mobility and quality of life in old age.
Endurance training: the key to a long life
Endurance training is an essential component of a healthy life and plays a crucial role in sport and well-being. It promotes heart health, improves the efficiency of the circulatory system and contributes to overall body condition.
Running and jogging
Running and jogging are popular options for healthy living and an important part of endurance training. One study analyzed 200 elite runners who ran a mile in under 4 minutes, with only 60 of them dying, a mortality rate of 30%. These runners lived on average 4.7 years longer than the predicted life expectancy. Running and jogging not only strengthen the cardiovascular system, but also reduce the risk of chronic diseases such as diabetes and heart disease. Furthermore, people who exercise regularly report more energy, better sleep and an improved mood.
Cycling
Cycling is another excellent form of endurance training that offers numerous health benefits. It is easy on the joints and offers aerobic benefits that strengthen the cardiovascular system. Regular cycling can significantly reduce the risk of heart disease and diabetes. It also boosts circulation and strengthens the immune system, leading to a better quality of life in the long term. Cycling is flexible and can be used both as a leisure activity and as a means of transportation, making it an accessible and practical option for healthy living.
- Running and jogging
- Cycling
Strength training as an anti-ageing miracle
A common misconception is that strength training is only for young, muscular people. However, this couldn’t be further from the truth. Strength training is especially important as we age, as it is one of the most effective ways to maintain muscle mass and strengthen bone density. In fact, strength training has been proven to increase bone density and reduce the risk of osteoporosis, making it a real anti-ageing miracle.
Advantages of muscle building
Muscle building is not only essential for maintaining physical health, but also offers numerous other benefits. Studies show that regular strength training improves metabolic rate, which contributes to weight control. In addition, the muscles activated by strength training promote autophagy, the natural process of cellular cleansing. This cellular cleansing is crucial for the health of the mitochondria, the energy powerhouses of cells, and therefore essential for longevity.
One aspect that is often overlooked is the role of strength training in the fight against chronic diseases. By reducing inflammation and boosting the immune system, strength training contributes to the prevention of diseases such as diabetes and cardiovascular disease. In fact, a Columbia University meta-study found that daily exercise of just 30 minutes can reduce the risk of early mortality by up to 80 percent, provided the individual sits for less than seven hours a day.
Combination with endurance training
The most effective strategy for fitness for a longer life combines strength training with endurance activities. This combination maximizes the benefits for the cardiovascular system and promotes muscular and cardiovascular health. The World Health Organization (WHO) therefore recommends two sessions of strength training per week in addition to at least 150 minutes of moderate or 75 minutes of intense endurance training.
The combination of strength and endurance training supports the body holistically: while strength training strengthens the muscles and increases bone density, endurance training improves VO₂max, an important indicator of cardiovascular fitness. Integrating both types of training into everyday life not only improves quality of life, but also takes wellness through sport to a new level.
| Type of training | Recommended duration | Key benefits |
|---|---|---|
| Strength training | 2 units per week | Increased bone density, muscle building |
| Endurance training | 150 minutes per week | Improvement of cardiovascular fitness |
| Combined training | Variable | Optimization of physical and mental health |
Sports that promote longevity
Choosing the right sports for a healthy life is crucial for a healthy lifestyle and can have a significant impact on longevity. Yoga, swimming and Nordic walking are among the sports that offer numerous health benefits and support healthy ageing.
Yoga and its role in anti-ageing
Yoga not only improves flexibility, but also promotes mental well-being. This practice helps to reduce stress and promote a healthy lifestyle. Studies have shown that practising yoga regularly improves quality of life and counteracts the ageing process.
Swimming for the joints
Swimming is particularly easy on the joints and strengthens the cardiovascular system. This sport contributes to a life extension of 3.4 years and is ideal for people of all ages. Swimming promotes cardiovascular health, making it an optimal choice for a healthy lifestyle.
Nordic walking and hiking
Nordic walking and hiking offer both cardiovascular and muscular benefits. These sports are ideal for all age groups and help to reduce stress. They also improve muscle strength and endurance and are excellent sports for healthy living.
Trend sports for best agers
Trend sports offer older adults new and exciting ways to stay active while having fun. These activities combine exercise and health and are specifically designed to promote physical fitness without putting too much strain on the joints.
Archery
Archery improves coordination and concentration, which can be crucial in old age. It is an activity that can be practiced both indoors and outdoors and is ideal for the active elderly.
Aqua Bouncing
Aqua bouncing is a trend sport that combines water gymnastics and trampolining. This sport promotes exercise and health by increasing stamina while being easy on the joints. Aqua bouncing is particularly suitable for those who are looking for a joint-friendly way to stay active as they get older.
Walking Football
Walking football offers a football-like experience that is specially adapted to the needs of older people. This trend sport promotes physical fitness without putting too much strain on the joints and is a great way to stay active in old age and support exercise and health.
How exercise keeps the brain fit
Regular physical activity not only contributes to physical fitness, but also to sport and well-being. Wellness through exercise is a key factor in keeping the brain healthy and strengthening cognitive abilities. Studies show that exercise has a preventative effect against dementia and promotes overall brain health.
Dementia prevention through sport
An active lifestyle can reduce the risk of dementia by up to 30%. Exercise improves blood circulation in the brain, which contributes significantly to the prevention of cognitive disorders. Aerobic exercise can increase the size of the hippocampus by up to 14%, which has a positive effect on memory. Visceral fat is reduced through exercise, which also supports brain health.
Promotion of cognitive skills
Sports that require coordination and concentration, such as dancing or tennis, are particularly effective for memory. Balance exercises can combine movement and brain training. Regular physical activity also increases the volume of gray matter in the brain. Cognitive activities such as Sudoku or crossword puzzles also support mental fitness. Neuroplasticity, the brain’s ability to constantly renew itself, is promoted by physical activity, which is crucial for mental health.
| Advantage | Effect |
|---|---|
| Increased hippocampus size | +14% |
| Sleep quality | +20% |
| Visceral fat | -10% |
| Life satisfaction | +25% |
Sport and wellbeing are therefore inextricably linked, with wellness through sport offering a holistic approach to improving both physical and mental health.
Wellness through sport: holistic well-being
Sport makes a significant contribution to promoting a healthy lifestyle and improves general well-being. People who are regularly physically active are more likely to report reduced stress levels and an improved mood. This is because exercise promotes the release of endorphins, which act as natural mood enhancers.
By combining different sports such as yoga, swimming and running, you can achieve holistic well-being. These activities not only strengthen the body, but also the mind by contributing to mental clarity and a sense of inner peace. Especially for people who are under a lot of stress in everyday life, wellness through sport offers an excellent opportunity for relaxation and regeneration.
Another important aspect of a healthy lifestyle is prevention. Regular exercise can significantly reduce the risk of cardiovascular disease, high blood pressure, type 2 diabetes and various types of cancer. Physical activity is also directly linked to the improvement of cognitive functions and the prevention of dementia and depression.
To reap these benefits, the WHO recommends at least 30 minutes of moderate physical activity five days a week. Alternatively, 20 minutes of intense physical activity three days a week may be sufficient. In addition, activities to build muscle strength and endurance should be performed two to three days a week to ensure optimal health.
In summary, it can be said that a healthy lifestyle through regular physical activity not only improves physical health, but also contributes to increased emotional and mental stability. Integrating wellness through sport into everyday life is therefore an essential step towards holistic well-being.
Fitness for a longer life: Effects on the cardiovascular system
Regular exercise, especially cardiovascular exercise, strengthens the heart and increases the efficiency of the lungs. This is one of the main reasons why fitness is essential for a longer life. Exercise can significantly reduce the risk of cardiovascular disease and therefore contributes significantly to health and sport.
VO₂max, a measure of the maximum oxygen uptake that the body can use during peak physical exertion, is an important indicator of heart health. A higher VO₂max makes it possible to sustain more intense exertion for longer, which is particularly important for sports such as running, cycling and soccer.
High-intensity interval training (HIIT) is one of the most effective methods for increasing VO₂max, often with significant improvements within a few weeks. This underlines the importance of cardiovascular training as part of fitness for a longer life. In addition, regular training shifts the lactate threshold, which marks the boundary between aerobic and anaerobic energy provision, and allows for longer training at higher intensity without fatigue.
Another plus is tempo training, which is performed at around 80% of the maximum heart rate. It improves the body’s ability to break down lactate and thus supports the general effects of health and sport.
In addition to directly improving fitness for a longer life, moderate exercise such as taking 10,000 steps a day has been shown to have significant benefits for the cardiovascular system. According to one study, just 4,000 steps a day can reduce the risk of heart disease and promote longevity.
That said, walking can also offer significant health benefits. One study found that walking just 2,300 steps a day reduces the risk of chronic age-related diseases such as cardiovascular disease, high blood pressure, type 2 diabetes and cancer.
Overall, it is clear that fitness for a longer life makes a decisive contribution to promoting longevity due to the many positive effects on the cardiovascular system. Regular exercise not only improves heart health, but also increases the general quality of life.
The best sports that are easy on the joints
For a long and healthy life, it is important to practice sports that are easy on the joints. These activities minimize the risk of injury and are particularly beneficial for older people or those with joint problems. Below we present two excellent sports that are easy on the joints: Swimming and dancing.
Swimming
Swimming is one of the best sports that is easy on the joints and makes a significant contribution to promoting muscle strength and improving the cardiovascular system. Studies show that 50% of older adults who swim regularly experience a significant improvement in their mobility. Backstroke in particular relieves pressure on the cervical spine and knee joints compared to breaststroke. Aqua fitness also combines the benefits of buoyancy with an effective full-body workout and protects the joints at the same time.
Dancing
Dancing is not only a fun activity, but also an extremely effective way to improve balance and coordination. This sport supports heart health and strengthens the muscles without straining the joints. In addition, dancing promotes cognitive health and reduces the risk of dementia. Regular dancing can increase quality of life by up to 35% and helps to reduce the risk of falls in older people by up to 30%.
Exercise and health: integration into everyday life
The regular integration of exercise into everyday life significantly promotes health and supports a healthy life. This can be achieved through simple exercises at home or activities on the go. These practices not only contribute to physical fitness, but also to a general sense of well-being.
Simple exercises for at home
It can be difficult to find time to go to the gym in our hectic everyday lives, butexercise and healthcan also be promoted at home. Here are some tips for simple exercises:
- Squats: They strengthen the leg muscles and promote balance.
- Push-ups: They improve the arm, chest and shoulder muscles and are ideal for a healthy life.
- Stretching exercises: Regular stretching can relieve back pain and increase mobility.
Activities on the road
Small physical activities can also be integrated into everyday life when you are out and about. The following recommendations help to maintain exercise and health outside of your own four walls:
- Walks: Use your breaks for short walks and enjoy the fresh air.
- Climbing stairs: Forgo the elevator and take the stairs – an effective way to strengthen leg muscles and promote heart health.
- Cycling: Using a pedelec in particular can make daily commutes to work more pleasant. According to surveys, 36% of respondents can imagine using a pedelec to get to work.
These small but effective methods can make a significant contribution to improving overall health. They do not require any special equipment and can be easily integrated into your daily routine to promote healthy living.
High-intensity interval training (HIIT) and its benefits
High-Intensity Interval Training, better known as HIIT, has proven to be an extremely effective way to achieve fitness goals quickly and provide long-term health benefits. It is one of the sports that promote longevity due to its intense but short-duration method. Basically, HIIT involves periods of intense exertion, often lasting between 30 seconds and one minute, followed by rest periods of 1-2 minutes. This sequence is repeated several times.
A key advantage of HIIT is the so-called afterburn effect (EPOC). After an intensive workout, the metabolism remains elevated, which means that the body continues to burn calories even after the workout. This is particularly useful for burning fat and increasing cardiovascular health. Studies have shown that a 20-minute HIIT session can burn more calories than a 60-minute moderate-intensity jogging session.
The hormonal response to HIIT is also remarkable. Exercise can stimulate the release of growth hormones (GH), which are crucial for muscle growth, fat metabolism and tissue repair. These responses not only promote muscle adaptation, but also increase overall muscle performance and explosiveness.
A typical HIIT session could look like this:
- Warm-up: 5 minutes of easy jogging
- Main part: 30 seconds of sprinting at maximum effort, followed by 1 minute of active recovery or walking. Repeat this for 15-20 minutes.
- Or follow the Tabata protocol with 20 seconds maximum power and 10 seconds rest, for a duration of 4 minutes (8 cycles).
- Cooling down: 5 minutes of light stretching
To avoid injury and achieve the best results, beginners should gradually increase the intensity and duration of training and allow at least 36 hours recovery time between training sessions. Regular, correctly performed HIIT can lower the risk of cardiovascular disease, reduce the resting heart rate and generally improve well-being.
For people with busy schedules, HIIT offers an excellent opportunity to perform an intensive and beneficial workout within 20-30 minutes thanks to its efficiency and effectiveness.
Tips for motivation and sticking with it
The right motivation is the key to staying active as you age and benefiting from sports for a healthy life in the long term. Here are some proven strategies to help you reach your exercise goals and stay on the ball.
Set realistic goals
An important motivating factor is setting realistic goals. Instead of focusing on short-term improvements, long-term goals should be pursued. Athletics trainer Daniel Wolf recommends doing shorter training sessions at least two to three times a week instead of two hours once. This increases regularity and makes it easier to integrate sports for a healthy life into everyday life on a permanent basis.
Making fixed appointments for sport in the calendar can increase commitment and help to make physical activity a habit. Long-term goals not only promote motivation, but also general well-being and fitness.
Finding fun in movement
One of the most effective ways to stay active in old age is to choose sports that are enjoyable. Whether it’s yoga, swimming or Nordic walking – there are numerous sports for a healthy life that can be individually tailored. Enjoying exercise makes it easier to be active on a regular basis and not lose the drive.
Training partners can also increase motivation. Joint sporting activities promote social interaction and create an atmosphere in which everyone involved supports each other. Fitness apps and videos on platforms such as YouTube also offer valuable support for training at home, making it even easier to be active on a regular basis.
In addition, planning recovery phases, such as sauna sessions or massages, can improve regeneration and keep motivation high. Regularly scheduling these phases helps to find a balance between training and recovery in order to prevent injuries and increase general well-being.
To ensure success, it is crucial to integrate exercise into everyday life. Small adjustments, such as taking the stairs instead of the elevator or riding a bike instead of taking the car, can significantly increase activity levels. The effectiveness of exercise for weight loss is also demonstrated by its ability to engage large muscle groups and increase the heart rate.
The influence of sport on the immune system
Regular physical activity has a significant impact on the immune system and contributes significantly to overall health. One of the main benefits of sport and health is the strengthening of the immune system. Regular exercise stimulates the production of immune cells, which increases overall resistance to disease.
An active lifestyle can have a preventive effect against numerous diseases. The production of myokines, such as interleukin-6, which help to form new immune cells, increases through physical activity. Studies show that this effect is particularly pronounced when people do endurance training three to four times a week and strength training two to three times a week. This not only helps to strengthen the immune system, but also has a positive effect on heart health and bone stability.
In addition, myokines that are released during exercise help to improve general health. For example, myokines such as BDNF can cross the blood-brain barrier and have positive effects on memory and learning ability. They also support the formation of new bones and increase their stability, which is particularly valuable for preventing osteoporosis. This clearly shows how important exercise is for sport and health.
Overall, it has been shown that regular physical activity can not only strengthen the immune system, but also has life-prolonging effects. For example, tennis players live on average around 9.7 years longer, while badminton players can extend their lives by around 6.2 years. The holistic benefits of sport for body and mind, which are supported by scientific studies and many years of observation, are particularly noteworthy.
