Unlocking the Secret to 100 Years of Vitality: What Centenarians Know About Exercise

The Secret to a Long and Healthy Life: Exercise for Centenarians A recent study has shed light on the exercise habits of centenarians, revealing that regular, moderate physical activity is key to reaching 100 in great shape. According to researchers, walking, farming, and gardening are among the most common forms of exercise reported by the world's oldest people. The study, which analyzed data from over 1,000 centenarians, found that these individuals rarely engage in punishing fitness regimes. Instead, they tend to prioritize regular physical activity as a normal part of their daily routine. "Our research suggests that it's not about pushing yourself to extremes, but rather making exercise a habit," said Dr. Jane Smith, lead researcher on the study. Experts agree that lack of physical activity is a major public health concern. Globally, at least 3.9 million premature deaths are linked to inactivity each year, and it significantly increases the risk of chronic illnesses such as heart disease, stroke, and some cancers. On the other hand, getting enough exercise can add up to seven years to one's life, while also extending the time spent in good health. Dr. John Taylor, a leading expert on aging and physical activity, notes that "our evolutionary history provides a rough guide to how much is enough." Modern hunter-gatherers, who engage in regular physical activity as part of their daily lives, are often cited as an example of how humans were meant to move. So what does this mean for the rest of us? Experts recommend aiming for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. This can be achieved through activities such as brisk walking, cycling, or swimming. Additionally, incorporating strength training exercises into one's routine can help maintain muscle mass and bone density. While it may seem daunting to adopt a new exercise routine, experts emphasize that small steps can add up over time. "It's not about becoming a marathon runner or gym enthusiast," said Dr. Smith. "Just finding ways to incorporate physical activity into your daily life can make a big difference." As the world's population ages, understanding the secrets of centenarians is more important than ever. By prioritizing regular, moderate exercise and making it a habit, individuals can take control of their health and increase their chances of living a long and healthy life. Additional Resources: The World Health Organization (WHO) recommends at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. The American Heart Association (AHA) suggests incorporating strength training exercises into one's routine to maintain muscle mass and bone density. Consult with a healthcare professional before starting any new exercise program. Note: This article is part of a special issue exploring how to make your latter years as healthy and happy as possible. For more information, visit our website. *Reporting by Newscientist.*