A look at the impact of exercise on longevity

It is no secret that physical activity has beneficial effects on overall health. Numerous studies and scientific literature confirm the unique therapeutic benefits of exercise on quality of life, cardiovascular health and longevity. One might think that the health effects of exercise are proportional to the amount of exercise performed. However, recent studies suggest that chronic excessive endurance exercise may have a negative impact on longevity, particularly because of deleterious effects on cardiovascular health. 

To date, the optimal dose of exercise to promote longevity is unknown and may vary from individual to individual, but current studies show that 2.5 to 5 hours/week of moderate to vigorous physical activity provides maximum health benefits. In some cases, more than 10 hours/week may even reduce these benefits. These results are encouraging in that they make physical activity accessible as a tactic to improve longevity. You don't have to commit to a marathon programme to reap the benefits! 

Peter Attia: Longevity expert

Peter Attia is a physician who specialises in applied longevity science. His practice focuses on nutritional interventions, exercise physiology, sleep physiology, emotional and mental health, and pharmacology to increase life span and quality of life. Peter also hosts The Drivea weekly podcast dedicated to longevity and all things related to it.

In a recent episode of his podcast, Peter Attia explains why training in zones 2 (aerobic) and 5 (anaerobic) is important. He also gives an overview of VO2 max and describes the most effective methods for practicing these exercise modalities.

The structure of a drive for longevity

As everyone is unique, with different limitations, it is wise to focus on the structure of your training programme rather than fixed modalities when planning it. According to Peter Attia, the optimal training structure consists of 4 components:

1. Stability
2. Force
3. Aerobic efficiency
4. Anaerobic performance

Stability Good stability is essential for healthy movement, sports performance and reducing the risk of injury. It comes primarily from our core strength (lumbopelvic region) which connects the upper and lower body and allows them to coordinate and transfer load efficiently. It is suggested to train this component daily to achieve optimal stability.
	Force Strength is perhaps the most intimidating of the four components, especially for people who are not used to training it. In its simplest form, strength is about using muscles to generate work. In fact, if you want to live a long and healthy life, maintaining your muscle mass should be a priority. It is suggested that you plan 3 workouts per week for this component, prioritising heavy squats and deadlifts which mobilise significant muscle mass.
Aerobic efficiency (Zone 2) Training this component involves performing aerobic exercise at a medium pace, so that your body's energy needs can be met by the oxygen you breathe. Zone 2 training is achieved when we perform regular activity maintaining a particular heart rate for longer periods of time (3 hours per week, spread over 3-4 sessions). It can include walking, rowing, swimming, elliptical or stationary cycling, done at an intensity that allows you to maintain a conversation with someone.
	Anaerobic performance (Zone 5) When you train at such a speed that your body does not have enough oxygen to keep up (and uses other means of energy production), this is anaerobic exercise. Zone 5 is the high intensity zone. Efforts are of near-maximum or maximum intensity, and last only a few seconds. This means that your heart rate may not have the opportunity to respond to the brief, sudden burst of intense activity. However, it may well reach 100% of your maximum heart rate once you have stopped your sprint.

Conclusion

Peter Attia proposes a training structure made up of 4 components in order to optimise longevity rather than performance. Exercise can be seen as the most accessible and effective tool for extending the quality and perhaps the number of years we live. 

A person wishing to get back into shape or start a new training habit should still be cautious, especially with Zone 5 workouts, and should consult an experienced kinesiologist or trainer to avoid overtraining and the health problems that can result if they are not familiar with physical activity.

And of course, this recommendation should be reviewed for very active people or for high-level sportsmen and women.

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Sources:

O'Keefe, Evan L et al. "Training for Longevity: The Reverse J-Curve for Exercise." Missouri medicine vol. 117,4 (2020): 355-361 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7431070/