Introduction to the SMART Lifestyle Series
A few weeks ago, I introduced the SMART Lifestyle framework in my blog Living SMART: The Importance of Lifestyle Medicine. This structured approach to well-being focuses on five key pillars—Sleep, Mindfulness, Activity, Real Food, and Ties—as fundamental elements for optimizing health.
In the first part of this series, we explored the importance of sleep in recovery and longevity, followed by the role of mindfulness in reducing stress and reversing the Cell Danger Response. If you missed those, you can read about sleep and mindfulness here.
Today, we turn our focus to activity, perhaps the most extensively studied lifestyle factor, with more than 100,000 research studies supporting its profound impact on health, longevity, and disease prevention.
The Science of Movement: Why Physical Activity is the Ultimate Medicine
When it comes to improving health and increasing lifespan, few things rival the benefits of regular movement. Physical activity has been shown to prevent chronic diseases, enhance cognitive function, improve emotional well-being, and even slow the aging process. It is one of the most well-documented interventions for extending healthspan, reducing the risk of conditions such as heart disease, stroke, high blood pressure, type 2 diabetes, dementia, and certain cancers, including breast, colon, and prostate cancer.
But the benefits don’t stop there. Movement strengthens the musculoskeletal system, reducing the risk of osteoporosis and falls, while also improving metabolism, insulin sensitivity, and body composition. The impact extends to mental health as well—exercise triggers the release of endorphins, nature’s mood boosters, which help alleviate stress, anxiety, and depression. Additionally, physical activity has been shown to preserve telomere length, a key marker of cellular aging, essentially slowing down the biological aging process at a molecular level.
Understanding Moderate vs. Vigorous Activity
The intensity of movement plays a role in its physiological benefits. Moderate physical activity, defined as 3–5.9 metabolic equivalents (METS), includes activities like brisk walking, dancing, and gardening. Scientifically, moderate exercise corresponds to working within 50–70% of your maximum heart rate (MHR), which is calculated as 220 minus your age.
Vigorous physical activity, which burns 6.0 METS or more, includes activities such as running, singles tennis, lap swimming, and hiking uphill. This level of exercise is defined as working at 70–85% of your maximum heart rate. While both forms of movement contribute to health, higher-intensity exercise has been shown to provide additional cardiometabolic benefits and greater longevity gains.
How Movement Transforms the Body at a Cellular Level
Beyond its outward physical benefits, exercise initiates a cascade of molecular changes that influence nearly every organ system in the body. Regular physical activity promotes mitochondrial biogenesis, increasing the number and efficiency of mitochondria—the energy-producing powerhouses of our cells. It also triggers beneficial changes in DNA methylation, influencing gene expression in ways that enhance longevity and disease resistance. Additionally, exercise releases signaling molecules that improve communication between the brain, muscles, and cardiovascular system, strengthening neural pathways and preserving cognitive function.
Studies indicate that individuals who engage in higher levels of activity experience 20–30% lower mortality risk, particularly those who surpass the recommended minimums. The 2018 Physical Activity Guidelines recommend at least 150–300 minutes of moderate exercise or 75–150 minutes of vigorous exercise per week, but research suggests that exceeding these recommendations—by doubling or tripling them—provides even greater longevity benefits.
Building a Balanced Activity Routine for Longevity
For the most comprehensive health benefits, a well-rounded exercise plan should incorporate a combination of different movement modalities:
- Aerobic Training: At least three sessions per week of cardiovascular activities such as brisk walking, cycling, or swimming improve heart and lung function.
- Strength Training: Engaging in two to three strength sessions per week helps maintain muscle mass, supports bone density, and enhances metabolic function.
- Flexibility & Mobility Work: Activities such as yoga, Pilates, and stretching improve joint health, reduce injury risk, and promote movement longevity.
- Functional Movement & Balance Training: Exercises that enhance coordination and core stability, such as tai chi or agility drills, become increasingly valuable with age.
A key takeaway from research is that more movement is almost always better. However, it’s important to listen to your body and allow for adequate recovery. Working with a functional fitness professional can help tailor an exercise routine that meets your unique needs and optimizes both healthspan and lifespan.
Final Thoughts & What’s Next
Physical activity is one of the most effective tools for improving long-term health, preventing disease, and even reversing biological aging. Whether through structured exercise, recreational activities, or simply increasing daily movement, staying active is a powerful investment in longevity and vitality.
In the next part of the SMART Lifestyle series, we’ll explore Real Food—how nutrition fuels cellular health and metabolic balance.
Stay tuned!
Dr. Andrew Wong
Sources:
- Ruegsegger et al. Health Benefits of Exercise. Cold Spring Harbor Perspectives in Medicine, 2018.
- Memme et al. Exercise and Mitochondrial Health. Journal of Physiology, 2021.
0 Comments