Physical activity and longevity

Physical activity and longevity: deep immersion

I. cellular and molecular mechanisms: the basis of longevity and activity

A. Telomeres and the activity of telomerase:

Telomers, protective “caps” at the ends of chromosomes, shorten with each cell division, signaling the aging of the cell and limiting its replicate potential. The activity of telomerase, an enzyme capable of lengthening telomeres, is a key factor in maintaining the integrity of the genome and prolonging the life cycle of the cell. Studies show that regular physical activity can stimulate the activity of telomerase, slowing down the shortening of telomeres and contributing to a healthier aging. The mechanisms underlying this effect include:

1. Reducing oxidative stress: Physical activity, especially aerobic, can increase the antioxidant protection of the body, reducing damage to DNA and telomeres with free radicals. This occurs due to stimulation of the production of endogenous antioxidants, such as superoxidsmouth (SOD) and glutathioneperoxidase (GPX).
2. Reducing inflammation: Chronic inflammation, known as “Inflammaging”, is the driving force of aging. Physical activity has an anti-inflammatory effect, reducing the levels of pro-inflammatory cytokines, such as TNF-α and IL-6, and increasing the levels of anti-inflammatory cytokines, such as IL-10. This creates a more favorable environment for the activity of telomerase.
3. Increasing expression of telomerase genes: Some studies indicate that physical activity can directly stimulate the expression of the TERT gene encoding the catalytic subunit of telomerase, thereby increasing the production of the enzyme.
4. Improvement of mitochondria function: Dysfunction of mitochondria, “energy stations” of cells, is Hallmark aging. Physical activity stimulates biogenesis of mitochondria (the formation of new mitochondria) and improves their function, reducing the production of oxygen reactive types (ROS) and increasing energy metabolism, which indirectly helps to maintain telomeres.

B. The mechanisms of autophagy and mitophage:

Autophagy is the process of “self -presentation” through which the cells remove damaged components, including proteins and organelles. Mitophage is a selective autophagy of mitochondria. Both processes are critical to maintain cellular health and prevent the accumulation of toxic waste, which contributes to longevity. Physical activity is a powerful stimulant of autophagy and mitophage:

1. AMPK activation: Adenosinomonophosphate activated proteinquine (AMPK) is a key sensor of the energy status of a cell. Physical activity activates the AMPK by launching the cascade of events leading to an increase in autophagy. AMPK phosphorylates and activates proteins involved in the initiation and regulation of autophagy, such as ULK1.
2. HIF-1α induction: Hypoxia-induced factor 1 alpha (HIF-1α) is a transcription factor that is activated in response to a lack of oxygen. Physical activity, especially high intensity, can cause short-term hypoxia in the muscles, stimulating the expression of HIF-1α, which, in turn, induces genes involved in autophagia.
3. Regulation mtor: The mechanistic target of rapamycin (MTOR) is a protein that regulates cell growth and metabolism. Activation MTOR suppresses autophagy. Physical activity, especially in combination with calories, can inhibit MTOR, thereby increasing autophagy.
4. Removing damaged mitochondria: Mitophage plays a key role in the removal of dysfunctional mitochondria, preventing the accumulation of ROS and maintaining the energy balance of the cell. Physical activity contributes to the selective removal of damaged mitochondria through mitophagy, which improves the function of the mitochondrial network. Squirrels, such as Pink1 and Parkin, play an important role in mitophagy.

C. Impact of Sirtuins:

Sirtuins are a family of NAD+-dependent deacecilasis, which regulate many cellular processes, including metabolism, inflammation and DNA reparation. They play an important role in the extension of life in various organisms. Physical activity can increase the activity of sirtuins:

1. Improving the level of NAD+: Nicotinamidenindininucleotide (NAD+) is a cooferment necessary for the activity of sirtuins. With age, NAD+ levels are reduced, which leads to a decrease in the activity of sirtuins. Physical activity can increase NAD+ levels due to the stimulation of enzymes involved in its synthesis, such as nicotinomidinthosphoribosyltransferase (NAMPT).
2. Activation Sirt1: Sirt1 is the most studied sirtuin, which plays a key role in the regulation of the metabolism of glucose and fats, sensitivity to insulin and inflammation. Physical activity activates SIRT1, which leads to an improvement in these functions. Sirt1 also activates PGC-1α, the main regulator of mitochondrial biogenesis.
3. Protection against oxidative stress: Sirtuins have antioxidant properties and protect the cells from damage to free radicals. The activation of sirtuins with physical activity helps to reduce oxidative stress and maintain cell health.

D. The role of IGF-1 and MTOR in the context of longevity:

The insulin-like growth factor 1 (IGF-1) and the mechanistic target of rapamycin (MTOR) are key regulators of growth and metabolism. In the context of longevity, their role is complex and depends on the context.

1. Reduced IGF-1: At a young age, IGF-1 is necessary for growth and development. However, increased IGF-1 levels in adulthood can accelerate aging and increase the risk of cancer. Some studies show that moderate calorie restrictions and intensive physical exercises can reduce IGF-1 levels, which contributes to longevity.
2. MTOR inhibiting: Mtor regulates cell growth, proliferation and metabolism. Excessive MTOR activation is associated with aging and age -related diseases. Physical activity, especially in combination with calories, can inhibit MTOR, which contributes to autophagy, improve sensitivity to insulin and extend life.
3. Mtor paradox and muscle mass: It is important to note that MTOR is necessary for the synthesis of muscle protein and maintaining muscle mass. With age, there is a loss of muscle mass (sarcopenia), which is associated with a deterioration in health and reducing life expectancy. Therefore, it is necessary to balance the inhibit of MTOR to extend life with maintaining sufficient muscle mass. Resistant training can stimulate the synthesis of muscle protein, despite the moderate inhibition of MTOR.

II. Systemic effects of physical activity: from heart to brain

A. Cardiovascular system:

Regular physical activity has a deep positive effect on the cardiovascular system, reducing the risk of developing cardiovascular diseases (SVD), the main cause of mortality around the world.

1. Improvement of endothelium function: Endothelium is the inner layer of blood vessels that plays a key role in the regulation of blood vessel tone, blood coagulation and inflammation. Physical activity stimulates the production of nitrogen oxide (NO) with endothelial cells, which leads to vascular expansion, reducing blood pressure and improving blood flow.
2. Reduced blood pressure: Hypertension (high blood pressure) is the main risk factor for the development of SVD. Physical activity reduces blood pressure both at rest and during physical activity. This is due to the improvement of the function of the endothelium, a decrease in the activity of the sympathetic nervous system and a decrease in the rigidity of arteries.
3. Close -to -level decrease in cholesterol: Physical activity increases the level of “good” cholesterol (HDL cholesterol) and reduces the level of “poor” cholesterol (LDL cholesterol) and triglycerides. This reduces the risk of the formation of atherosclerotic plaques in the arteries.
4. Improving the function of the heart: Physical activity strengthens the heart muscle, improves its contractility and increases the stroke volume (blood volume thrown out by the heart with each blow). This allows the heart to work more effectively and pump more blood with less effort.
5. Reduced inflammation: Chronic inflammation plays an important role in the development of atherosclerosis. Physical activity has an anti -inflammatory effect, reducing the levels of pro -inflammatory cytokines and increasing the levels of anti -inflammatory cytokines, which slows down the progression of atherosclerosis.

B. Metabolism and endocrine system:

Physical activity has a powerful effect on metabolism and endocrine system, reducing the risk of developing type 2 diabetes, obesity and metabolic syndrome.

1. Improving insulin sensitivity: Insulin resistance is a condition in which the cells of the body do not respond properly to insulin, which leads to an increase in blood glucose. Physical activity increases sensitivity to insulin, allowing cells to more effectively absorb glucose from the blood. This is due to an increase in the number of glucose transporters (Glut4) on the surface of muscle cells and an improvement in the function of insulin signal paths.
2. Regulation of blood glucose levels: Physical activity helps regulate the level of glucose in the blood, reducing it after eating. This is especially important for people with type 2 diabetes.
3. Calorie burning and weight control: Physical activity increases energy consumption, contributing to the burning of calories and weight control. This helps to prevent the development of obesity, which is a risk factor for the development of many diseases, including type 2 diabetes, SVD and some types of cancer.
4. Appetite regulation: Physical activity can regulate appetite, reducing the feeling of hunger and increasing the feeling of satiety. This helps to control the consumption of calories and maintain a healthy weight.
5. Influence on hormones: Physical activity affects the level of various hormones, including stress hormones (cortisol, adrenaline), sex hormones (testosterone, estrogen) and hormones that regulate appetite (leptin, ghrelin). These hormonal changes can have a positive effect on health and longevity.

C. Nervous system and cognitive functions:

Physical activity has a positive effect on the nervous system and cognitive functions, reducing the risk of developing neurodegenerative diseases, such as Alzheimer’s disease and Parkinson’s disease.

1. Improving blood supply to the brain: Physical activity improves blood supply to the brain, providing brain cells with oxygen and nutrients. This helps to improve cognitive functions, such as memory, attention and speed of information processing.
2. Neurogenesis stimulation: Neurogenesis is the process of the formation of new neurons in the brain. Physical activity stimulates neurogenesis in the hippocampus, the area of the brain that is important for learning and memory.
3. Improving the level of neurotrophic factors: Neurotrophic factors are proteins that support survival, growth and differentiation of neurons. Physical activity increases the level of neurotrophic factors such as BDNF (brain neurotrophic factor), which plays a key role in cognitive functions and protection from neurodegenerative diseases.
4. Reducing inflammation in the brain: Chronic inflammation in the brain is associated with the development of neurodegenerative diseases. Physical activity has an anti -inflammatory effect, reducing the levels of pro -inflammatory cytokines in the brain and protecting neurons from damage.
5. Improving mood and decreasing stress: Physical activity can improve mood, reduce stress and anxiety. This is due to the release of endorphins, neurotransmitters with anesthetic and euphoric effect.

D. Immune system:

Physical activity has a complex effect on the immune system. In general, moderate physical activity strengthens the immunity, and excessive or intensive physical activity can temporarily weaken it.

1. Improving the function of immune cells: Moderate physical activity improves the function of immune cells, such as natural killers (NK cells), T cells and B cells, increasing their ability to fight infections and cancer cells.
2. Reduced inflammation: Physical activity can reduce the level of chronic inflammation, which weakens the immune system.
3. Improving the circulation of immune cells: Physical activity improves the circulation of immune cells, allowing them to quickly reach places of infection or inflammation.
4. Temporary weakening of immunity after intense training: Intensive or long training can temporarily weaken the immunity, increasing the risk of developing upper respiratory tract infections. This is due to an increase in the level of stress hormones (cortisol) and a decrease in the number of some immune cells. It is important to give the body enough time to restore after intense training.
5. Influence on microbias: Physical activity can affect the composition and variety of intestinal microbioma, which plays an important role in the regulation of the immune system.

E. Bone system and muscles:

Physical activity plays an important role in maintaining the health of bones and muscles, reducing the risk of osteoporosis and sarcopenia.

1. Strengthening bones: Physical activity, especially exercises with weight load (walking, running, strength training), stimulates the formation of new bone tissue and increases bone density. This reduces the risk of osteoporosis, diseases in which the bones become fragile and easily break.
2. Maintaining muscle mass: With age, there is a loss of muscle mass (sarcopenia), which is associated with a deterioration in health and reducing life expectancy. Physical activity, especially strength training, stimulates the synthesis of muscle protein and helps maintain muscle mass.
3. Improving strength and functional ability: Physical activity improves the strength and functional capacity of muscles, allowing people to perform everyday tasks with greater ease and independence.
4. Downs prevention: Physical activity improves balance and coordination, reducing the risk of falls, which are a common cause of injuries and disability in the elderly.
5. Improving bone metabolism: Physical activity improves bone metabolism, stimulating the formation of new bone tissue and slowing bone resorption (destruction).

III. Types of physical activity and longevity: individual approach

A. Aerobic exercises (cardio):

Aerobic exercises (walking, running, swimming, cycling) improve the cardiovascular system, burn calories and reduce the risk of many diseases.

1. Benefit: Improving the function of the heart and blood vessels, a decrease in blood pressure and cholesterol, weight control, mood improvement, and increased endurance.
2. Recommendations: At least 150 minutes of moderate aerobic activity or 75 minutes of intensive aerobic activity per week.
3. Examples: Fast walking, jogging, swimming, cycling, dancing, aerobics.

B. Power training (resistant exercises):

Power training (weight lifting, exercises with its own weight) strengthen muscles and bones, improve metabolism and support functional ability.

1. Benefit: Increase in muscle mass and strength, strengthening of bones, improving the metabolism of glucose and fats, improving posture, reducing the risk of falling.
2. Recommendations: Power training for all main muscle groups at least twice a week.
3. Examples: Lift weights, exercises with elastic ribbons, exercises with its own weight (push -ups, squats, attacks), work with simulators.

C. Exercises for flexibility and stretching:

Exercises for flexibility and stretching improve joint mobility, reduce the risk of injuries and improve posture.

1. Benefit: Increasing flexibility, improvement of joint mobility, reduction in the risk of injuries, improving posture, decrease in muscle tension.
2. Recommendations: Stretching exercises for all main muscle groups at least twice a week.
3. Examples: Stretching of the muscles of the legs, arms, back, neck, yoga, Pilates, Tai-chi.

D. Balance Exercises:

Balance exercises improve balance and coordination, reducing the risk of falls.

1. Benefit: Improving equilibrium, improving coordination, reducing the risk of falls, strengthening of stabilizers muscle.
2. Recommendations: Balance exercises regularly, especially for the elderly.
3. Examples: Standing on one leg, walking in a straight line, classes of tai-chi, yoga.

E. An individual approach to choosing a type of activity:

It is important to consider individual characteristics and preferences when choosing the type of physical activity.

1. Age: Older people should choose exercises that correspond to their physical capabilities and do not create an excessive load on the joints and spine.
2. Health status: People with chronic diseases should consult a doctor before starting physical activity.
3. Preferences: The choice of physical activity should be based on personal preferences so that classes bring pleasure and be stable.
4. Variety: It is important to combine various types of physical activity in order to get the maximum benefit for health.
5. Gradualness: Physical activity should begin gradually, increasing the intensity and duration of training over time.

IV. The intensity and duration of physical activity: the balance between risk and benefit

A. The optimal intensity:

The optimal intensity of physical activity depends on the individual characteristics and goals.

1. Moderate intensity: The moderate intensity of physical activity is characterized by what you can say during the classes, but cannot sing.
2. High intensity: The high intensity of physical activity is characterized by the fact that you can speak only with short phrases.
3. Recommendations: Most people are recommended to strive for moderate intensity of physical activity. However, to obtain additional advantages, you can include in the training program and high intensity exercises.
4. Individual approach: It is important to consider individual characteristics and state of health when choosing the intensity of physical activity.

B. The optimal duration:

The optimal duration of physical activity also depends on individual characteristics and goals.

1. Recommendations: Most people are recommended to engage in physical activity at least 150 minutes a week of moderate intensity or 75 minutes per week of high intensity.
2. Missing into several sessions: You can break the total duration of physical activity into several short sessions during the day.
3. Gradual increase: It is important to start physical activity gradually, increasing the duration of training over time.

C. Risks and warnings:

Physical activity, especially high intensity, can be associated with certain risks.

1. Injuries: The risk of injuries increases with excessive load or incorrect exercise technique. It is important to warm up before training and use the right technique.
2. Overwork: Overwork can lead to a decrease in immunity and increased risk of infections. It is important to give the body enough time to restore after training.
3. Cardiovascular complications: In people with cardiovascular diseases, the physical activity of high intensity can provoke heart attacks or strokes. It is important to consult a doctor before starting physical activity.
4. Dehydration: During physical activity, it is important to use a sufficient amount of liquid to avoid dehydration.
5. Individual features: It is important to consider individual characteristics and health status when choosing the intensity and duration of physical activity.

V. Power and restoration: the key to the maximum benefit of activity

A. The role of nutrition:

Nutrition plays an important role in maintaining health and longevity, especially in combination with physical activity.

1. Protein: Protein is necessary for the restoration and growth of muscles. It is recommended to consume enough protein, especially after strength training.
2. Carbohydrates: Carbohydrates are the main source of energy for the body. It is recommended to use complex carbohydrates, such as whole grain products, fruits and vegetables.
3. Fat: Fats are necessary for the health of the hormonal system and the absorption of vitamins. It is recommended to consume beneficial fats, such as omega-3 fatty acids.
4. Vitamins and minerals: Vitamins and minerals play an important role in maintaining health and longevity. It is recommended to use a variety of fruits and vegetables to get all the necessary vitamins and minerals.
5. Antioxidants: Antioxidants protect the body cells from damage by free radicals. It is recommended to consume foods rich in antioxidants such as berries, vegetables and green tea.

B. Recovery value:

Recovery after physical activity is no less important than the training itself.

1. Dream: A sufficient sleep is necessary to restore muscles and nervous system. It is recommended to sleep at least 7-8 hours a day.
2. Active rest: Active rest (light physical activity, such as walking or stretching) can accelerate recovery after intense training.
3. Massage: Massage can help relieve muscle tension and accelerate recovery.
4. Relaxation: Relaxation (meditation, yoga, deep breathing) can help reduce stress and improve recovery.
5. Proper nutrition: Proper nutrition after training helps restore glycogen reserves and accelerate muscle recovery.

C. Hydratation:

Maintaining a sufficient level of hydration is necessary for health and longevity.

1. Water: Water is the main component of the body. It is recommended to use enough water during the day, especially during physical activity.
2. Electrolytes: During intensive physical activity, you can lose electrolytes (sodium, potassium, magnesium). It is recommended to use sports drinks or products containing electrolytes.
3. Individual needs: Individual needs for liquids depend on many factors, such as the level of physical activity, environmental temperature and health status.

VI. Psychological aspects: motivation and stability

A. The importance of motivation:

Motivation plays a key role in maintaining sustainable physical activity.

1. Definition of goals: The definition of specific and realistic goals helps maintain motivation.
2. Finding support: Finding support from friends, family or coach can help maintain motivation.
3. Choosing pleasant activity: The choice of pleasant activity makes classes more stable.
4. Maintaining a training diary: Making a training diary helps to track progress and maintain motivation.
5. A reward for achievements: A reward for achievements helps to maintain motivation.

B. Overcoming obstacles:

Obstacles can arise on the way to maintaining sustainable physical activity.

1. Lack of time: Time planning for physical activity helps to overcome the lack of time.
2. Lack of energy: Physical activity can help increase the level of energy.
3. Injuries: Prevention of injuries helps maintain stable physical activity.
4. Lack of motivation: The search for new ways to maintain motivation helps to overcome the lack of motivation.
5. Weather: Adaptation to weather conditions helps maintain stable physical activity.

C. Formation of habit:

The formation of a habit of physical activity helps to make classes more stable.

1. Regularity: Regular physical activity classes help to form a habit.
2. Automation: Automation of the preparation process for physical activity helps to form a habit.
3. Communication with other habits: The connection of physical activity with other habits helps to form a habit.
4. Patience: The formation of a habit requires time and patience.
5. Positive approach: A positive approach helps maintain stable physical activity.

VII. Research and evidence: the scientific base of longevity and activity

A. Epidemiological studies:

Epidemiological studies show that people who lead an active lifestyle live longer and have a less risk of developing many diseases.

1. Life expectancy: Physical activity is associated with an increase in life expectancy.
2. The risk of diseases: Physical activity reduces the risk of developing cardiovascular diseases, type 2 diabetes, obesity, certain types of cancer and neurodegenerative diseases.
3. Quality of life: Physical activity improves the quality of life, increases functional ability and reduces the risk of disability.

B. Clinical research:

Clinical studies confirm the positive effect of physical activity on health and longevity.

1. Cardiovascular system: Physical activity improves the function of the heart and blood vessels, reduces blood pressure and cholesterol.
2. Metabolism: Physical activity improves insulin sensitivity and regulates blood glucose.
3. Nervous system: Physical activity improves cognitive functions and reduces the risk of developing neurodegenerative diseases.
4. Immune system: Moderate physical activity strengthens the immunity.
5. Bone system and muscles: Physical activity strengthens bones and muscles.

C. meta analyzes and systematic reviews:

Met-analyzes and systematic reviews summarize the results of numerous studies and confirm the positive impact of physical activity on health and longevity.

1. Decrease in mortality: Met-analyzes show that physical activity is associated with a decrease in mortality from all causes.
2. Prevention of diseases: Met-analyzes show that physical activity is effective in preventing many diseases.
3. Improving the quality of life: Met-analyzes show that physical activity improves the quality of life.

VIII. Practical recommendations: How to include activity in everyday life

A. Small changes, big results:

Small changes in everyday life can significantly increase the level of physical activity.

1. Walk more: Walk on foot instead of driving by car or public transport when possible.
2. Go up the stairs: Go up the stairs instead of an elevator.
3. Take breaks for movement: Take breaks for movement during work or study.
4. Use activity as a means of transportation: Walk or go to work or school.
5. Turn on the activity in the hobby: Do active hobbies, such as dancing, gardening or hiking.

B. Planning and priority:

Planning and priority of physical activity help to make it part of everyday life.

1. Install a specific time: Install a specific time for physical activity during the day.
2. Write down in the calendar: Write down physical activity in your calendar.
3. Make it a priority: Make physical activity priority, like other important things.
4. Prepare in advance: Prepare everything you need for physical activity in advance.
5. Be flexible: Be flexible and ready to adapt your plan of physical activity to circumstances.

C. Monitoring and tracking progress:

Monitoring and tracking progress help maintain motivation and evaluate the effectiveness of physical activity.

1. Use fitness trackers: Use fitness trackers or smartphones for tracking physical activity.
2. Diary maintenance: Keep a training diary for recording your results and sensations.
3. Regularly evaluate progress: Regularly evaluate your progress and make adjustments to the training program, if necessary.
4. Praise yourself: Praise yourself for achievements and do not be upset due to failures.
5. Enjoy the process: Enjoy the process and remember that physical activity should be pleasure.

IX. Future research areas: prospects for longevity and activity

A. Individualized activity programs:

The development of individualized activity programs that take into account genetic characteristics, health status and personal preferences can increase the effectiveness of physical activity.

B. influence on the epigena:

The study of the influence of physical activity on the epigena (DNA modifications that do not change the sequence) can help understand the mechanisms that underlie the positive effect of physical activity on health and longevity.

C. A combination with other strategies:

The study of the synergistic effect of physical activity in combination with other strategies for extending life, such as limiting calories, taking additives and pharmacological interventions, can lead to new approaches to improving health and increasing life expectancy.

D. Influence on microbias:

A deeper understanding of the influence of physical activity on the intestinal microbia and its role in maintaining health and longevity can open new opportunities to optimize physical activity and nutrition.

E. New technologies:

The development of new technologies, such as wearable devices and virtual reality, can make physical activity more affordable, attractive and effective.

X. Final considerations: Activity – investment in a healthy longevity

Physical activity is a powerful tool for maintaining health, improving the quality of life and increasing life expectancy. Regardless of age and physical condition, everyone can find a suitable type of physical activity and include it in their daily life. Investing in physical activity today, you invest in your healthy and long future.