Guest author: Frane Boban, Master of Kinesiology
Captain of adidas Runners
Throughout the history of modern man, the question of longevity has always been at the center of contemplation. The search for the “magic pill” – food and specific ingredients, secret components as well as hard work and other similar methods that would allow us immortality or a very long life, is a universal quest that has followed us for more than several thousand years.
From ancient Greece, where it was believed that if you regularly consumed ambrosia and nectarine, which were available only to the “gods,” you would be as strong and wise as Zeus and live forever.
All the way to just a few years ago, when there was the belief that by taking multivitamin preparations and antioxidants you could somehow reverse the aging process of cells.
Far from saying that nutrition is not important, but in this whole process spanning several thousand years, one thing has been constantly neglected that has been proven to have the strongest and most potent impact on our expected lifespan.
That thing is physical activity.
Physical Activity and Health Potential
There is no equally powerful and effective tool that brings so many benefits at the same time, with practically minimal contraindications, as physical activity.
There is solid evidence that well-organized physical activity has a positive effect on more than 40 biological markers – from improving cognitive functions, the number and quality of the nervous system, effects on blood vessels, blood pressure, bone density, all the way to the impact on psychological illnesses such as depression, anxiety, etc.
The potential it offers can best be illustrated with a simple example of high blood pressure.
The therapy a person receives for high blood pressure will have a positive effect only and exclusively on the problem with blood pressure, with the likelihood of several complications and side effects.
At the same time, 30–60 minutes of moderate aerobic activity will reduce systolic blood pressure by 5–10 mmHg, and this effect can last up to 24 hours after the end of the physical activity.
This by no means implies that we should eliminate pharmacological agents and treat all diseases exclusively through physical activity modalities. On the contrary – modern medicine is one of the main reasons why the expected lifespan has increased from 35 years to 70 years in just a few decades.
This only shows that it is time for physical activity to be seriously included in the strategies we use to approach solving, and even more importantly, preventing health problems.
Physical Activity and the Pandemic
The importance of physical activity can be shown most clearly through the current situation caused by the COVID-19 pandemic.
In a situation where most of the world has implemented quarantine and our movement has been drastically limited – the role of physical activity becomes even more important.
Increased levels of stress caused by economic insecurity, drastic changes to our habits, and forced stays indoors also affect the potential of our immune system to fight infections and bacteria. And while we wait for a vaccine, by focusing on physical activity we can greatly help ourselves.
Moderate physical activity, especially of a cyclical nature (running, cycling, swimming), has an exceptionally positive effect on the function of our immune system.
Immediately after such activity, our body experiences an increase in the concentration of antibodies, enzymes, and other markers (neutrophils, phagocytes, T and B lymphocytes, etc.) responsible for fighting viruses and other infections. In fact, one of the world’s leading immunologists, David Nieman, confirmed in his research that low-intensity activities (brisk walking, rollerblading, slow jogging) do not have a significant impact on increasing or decreasing the risk of developing viral infections, while moderate-intensity activities (moderately fast running, cycling, weight training) significantly reduce the risk of infection.
The positive effect of moderate-intensity activities is especially related to reducing the occurrence of upper respiratory tract infections – key organs in the fight against the COVID-19 virus.
Since these are activities that can be carried out while respecting necessary physical distancing and safety measures, this is the closest thing we have to a “magic solution” for most of our health problems.
But That’s Not All…
How much physical activity is enough to positively affect our health and extend our expected lifespan?
Although there is a consensus that between 90–120 minutes of moderate-intensity activity per week is enough to maintain healthy physical and mental well-being, recommendations should lean toward higher values.
Try to be as active as possible throughout the day. Use the stairs instead of the elevator. For short and medium distances, replace the car with a bicycle. These are simple solutions that will increase your activity during the day. Combining these with organized physical activity (running, resistance training, yoga) 3–4 times a week is an excellent formula not only for maintaining but also for improving your overall physical and mental state.
If you also add healthy eating habits, maybe you will be the one to achieve what people have dreamed of since ancient Greece – divine status and immortality.
Or perhaps you will “only” increase your chances for a long and productive life.
With simple everyday solutions, increase your physical activity, and by filling out the short questionnaire below the article, check the quality of your eating habits.