In many previous posts, we’ve extolled the virtues of exercise and physical movement as essential for healthy aging. From ongoing research, we know that physical activity is necessary for keeping your body physically functioning and your brain cognitively strong and intact well into your later years. What we’ve learned from new research is that exercise not only extends your health span but may even reverse markers of biological aging. So lace up those sneakers and let’s dive into the new research.

According to a new study out of Amsterdam published in Nature Aging, researchers were able to determine that lipids in the body, and in particular one fat molecule called BMP, appear to have a strong association with biological aging. Scientists discovered that in aging mice, there was an increased level of BMP. These researchers then went on to biopsy human muscle tissue in participants aged 20-30 and 65-80 to determine whether humans also had an uptick in BMP as they aged. Sure enough, BMP levels were much higher in older humans. They then decided to examine whether exercise could lower the elevated level of BMP found in older human muscle tissue. Comparing a group of sedentary older adults with a group that engaged in moderate to vigorous exercise for one hour a day for four days, they discovered that BMP levels significantly decreased in those who were physically active. The research is intriguing for its implication that exercise may reverse indicators of biological aging. But what remains to be determined is whether BMP causes biological aging or whether increased levels of it are a sign of aging. It’s also unclear whether other factors could cause a reduction in BMP levels in older adults. So while much remains to be discovered, we have more confirmation of the value of physical activity to improve the aging process. For more on this study, click here.

Of course, many of us are nowhere near as physically active as would be ideal for our age and may even feel that we’re too old to catch up. If you want to see if your current fitness level “matches up” to expert expectations for your age, consider this recent article from the Wall Street Journal (gift link) that provides easy-to-undertake (at least for some of us!) physical activity tests to see how you measure up. When it comes to cardiovascular measurements, the article recommends that those who don’t run try the Rockport Walk Test to see how your cardiovascular system responds to the challenge of a brisk one-mile walk. There are also recommended physical activity tests to measure your strength, core muscles, mobility, and stability. The article includes video demonstrations of what you should ideally be able to undertake. And if you’re wondering if it’s too late to catch up, at least when it comes to strength training for healthy aging, consider the example of Phil Daoust, an editor at The Guardian, who is writing about his fitness journey well into his later years. In his most recent post, he drills down on what’s necessary for strength training even if you are a newbie and recommends 17 strength training exercises that are essential for “bodyweight for beginners”. So push yourself a little bit harder, and take a look here.

Finally, Better Health While Aging‘s Dr. Leslie Kernisan just released a new video entitled Can Exercise Reverse Aging? How to Exercise to Age Well.  Find out from this geriatric expert how exercise truly is a remarkable way to put you on the path toward healthy aging and to allow you to function as an independent older adult well into your later years.