Stop Outsourcing Your Daily Movement!

In our modern world, where physical exertion is often optional, daily strenuous movement is not just a lifestyle choice, it’s a necessity for health and longevity. Beyond mere “energy expenditure”, regular intense exercise is vital for maintaining muscle and joint function, both of which are foundational to overall health as we age. Here’s why:

1. Muscle Health and Longevity

Skeletal muscle is a cornerstone of metabolic health. It plays a critical role in glucose metabolism, insulin sensitivity, and overall energy regulation. Age-related muscle loss, known as sarcopenia, is associated with frailty, loss of independence, and an increased risk of chronic diseases (Morley et al., 2014). Engaging in strenuous movement, such as resistance training or high-intensity interval workouts, stimulates muscle protein synthesis, slows muscle atrophy, and enhances physical capacity (Frontera et al., 2000).

2. Joint Function and Mobility

Joints thrive on movement. Synovial fluid, which lubricates joints, is circulated more effectively during exercise, promoting joint health and reducing stiffness (Galois et al., 2004). Weight-bearing activities, in particular, help maintain bone density and joint integrity, reducing the risk of osteoporosis and osteoarthritis (Hochberg et al., 2012). Strenuous activities that engage full ranges of motion can also improve joint stability and proprioception, lowering the risk of injury.

3. Resilience Against Aging

Regular strenuous movement helps counteract many hallmarks of aging, including chronic inflammation, mitochondrial dysfunction, and hormonal decline. For example, exercise-induced mechanical stress on muscle fibers triggers repair processes that strengthen muscles and connective tissues, enhancing resilience over time (Pedersen & Saltin, 2015).

4. Mental and Cognitive Benefits

The benefits are not confined to the body. Strenuous movement increases the release of neurotrophic factors, such as BDNF (Brain-Derived Neurotrophic Factor), which support brain health and cognitive function (Erickson et al., 2011). Moreover, the physical challenge of strenuous movement can enhance mental resilience, improving stress tolerance and mood.

Practical Implications

Incorporating daily strenuous movement doesn't mean overtraining or adopting an extreme regimen. It can be as simple as brisk walking with hills, resistance training, or participating in a sport. The key is to challenge your muscles and joints sufficiently to promote adaptation and repair.

Conclusion

The science is clear: daily strenuous movement is essential for maintaining muscle and joint function, preserving physical independence, and supporting long-term health and longevity. It’s not just about looking fit—it’s about building a resilient body that can sustain you for a lifetime.

Your movement today is a critical investment into your health, future independence and longevity - STOP BLOODY OUTSOURCING IT!!!

References:

• Erickson, K.I., Voss, M.W., Prakash, R.S., Basak, C., Szabo, A., Chaddock, L., ... & Kramer, A.F. (2011). Exercise training increases size of hippocampus and improves memory. Proceedings of the National Academy of Sciences, 108(7), 3017-3022.

• Frontera, W.R., Hughes, V.A., Fielding, R.A., Fiatarone, M.A., Evans, W.J., & Roubenoff, R. (2000). Aging of skeletal muscle: a 12-yr longitudinal study. Journal of Applied Physiology, 88(4), 1321-1326.

• Galois, L., Etienne, S., Grossin, L., Watrin-Pinzano, A., Cournil-Henrionnet, C., Loeuille, D., ... & Mainard, D. (2004). Dose-response relationship for exercise on severity of experimental osteoarthritis in rats: a pilot study. Osteoarthritis and Cartilage, 12(10), 779-786.

• Hochberg, M.C., Altman, R.D., April, K.T., Benkhalti, M., Guyatt, G., McGowan, J., ... & Tugwell, P. (2012). American College of Rheumatology 2012 recommendations for the use of nonpharmacologic and pharmacologic therapies in osteoarthritis of the hand, hip, and knee. Arthritis Care & Research, 64(4), 465-474.

• Morley, J.E., Anker, S.D., & von Haehling, S. (2014). Prevalence, incidence, and clinical impact of sarcopenia: facts, numbers, and epidemiology update 2014. Journal of Cachexia, Sarcopenia and Muscle, 5(4), 253-259.

• Pedersen, B.K., & Saltin, B. (2015). Exercise as medicine – evidence for prescribing exercise as therapy in 26 different chronic diseases. Scandinavian Journal of Medicine & Science in Sports, 25(S3), 1-72.