“Exercise may be the single most potent medical intervention ever known.” Those are the words of cardiologist and scientist Euan Ashley.
He made this statement introducing a set of research that is being conducted to better characterize the why’s and how’s of the beneficial effects of exercise. The first set of articles detailing these works were published in May (2024) in the journal Nature.
As research accumulates on exercise, we are becoming more and more aware of extraordinary benefits that regular physical activity has for our health and wellbeing. The articles that were published in Nature are from a national research consortium “designed to discover and characterize the molecular map that underlies the effects of physical activity in humans. The program’s goal is to study the molecular changes that occur during and after exercise and ultimately to advance the understanding of how physical activity improves and preserves health.”
In later posts I will delve into some of the findings from this large group of researchers as well as others. Exercise has been shown to have tremendous effects on not just preserving your muscle mass and enhancing your cardiovascular system but on your bones, your immune system, your gastrointestinal health, your mental health – the list goes on and on.
I will discuss not just the research and concepts of exercise physiology but practical tips and suggestions. One of my aims in creating the Health Matters blog is to provide information that will be of interest to a very diverse group of people. I want to engage in discussions about fitness that are of interest to both a 77 year old who has never exercised as well as a 27 year old who spends hours in the gym every week. I welcome your comments and suggestions on topics to cover in the future.
One of the first concepts I want to introduce is that physical activity is beneficial at any age, and it is never too late to get started. In preparing to write this article I did a search of the medical literature on recent studies on this subject. The volume of literature was overwhelming! Tons of studies looking at lots of different interventions and outcomes. Just about everything I looked at suggested significant benefits for both endurance AND strength training for even those above the age of 80.
One overlooked benefit is resistance training for older people. One study looked at the effects of a 6-week strength training program challenging 2 groups; a group of 70 and 80 year olds and a group of 20 somethings. The percentage improvement of leg extension strength was similar between older and younger groups. Another study showed with just 13 weeks of strength training there were measurable changes in muscle fiber size in men in their 60’s and 70’s. In later posts I will share with you some of the details of these studies.
It is important to note – that not all forms of exercise are appropriate for every person. For example, a person with uncontrolled very high blood pressure should avoid very heavy weightlifting until they have good control of their blood pressure. The American Heart Association in 2023 updated their scientific statement on resistance training for people with cardiovascular disease. I will discuss this document in more detail in a future article – if you want to check out the statement now click here. In the statement they list out conditions that are contraindications to heavy resistance training. The document also summarizes the large amount of research showing the cardiovascular and other health benefits of resistance training.
A good plan; especially for those with chronic health concerns, is to meet with their primary care provider to discuss how to safely get started on an exercise program. There are several tools available to assess your readiness to engage in which forms of exercise. One popular tool for assessing a person’s readiness for starting an exercise program is the PAR-Q+ (Physical Activity Readiness Questionnaire for Everyone). You can download that questionnaire by clicking here – so when you meet with your primary care provider you can have this questionnaire already filled out. Another common assessment of a person’s current activity level is the Duke Activity Status Index (DASI).
If someday; we are able to put all of the health benefits of physical activity into a pill, that would be incredible! Until then we can enjoy the benefits of “the single most potent medical intervention ever known” by getting moving and keeping going.
Russ Coash, PA-C
I am a PA at the Fillmore County Medical Center. As with all of my articles or social media posts – these statements should be considered from me and not any organization that I represent including my employer. You should consult with your primary care provider regarding your individual medical concerns.
For an extensive discussion of this subject check out “Exercise for aging people: where to begin, and how to minimize risk while maximizing potential”. This 1 hour and 45 minutes video/podcast features Peter Attia, MD. He is a well known physician and author of the book Outlive – the Science and Art of Longevity. By including a link to his material, I do not necessarily endorse everything he says or any product he may be selling.
Check out my 8th article in a series about protein nutrition here.
If you missed my previous article on what an incredible Father’s Day I had at the Grand Canyon click here.
Please share with me your questions, comments, and suggestions. Thank you.
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