Most of us are aware of the basic pillars of healthy living, avoiding harmful habits like smoking and drinking alcohol, getting quality sleep and staying active.
But some people take longevity to extreme levels in their quest to 'reverse ageing.'
Biohacker Bryan Johnson takes hundreds of supplements a day and follows an intense regimen designed to keep his body and mind youthful in the long run, while another man spent 100 days living underwater and claims to have 'proof' that he's now younger than when he first went under.
However, scientific research shows that certain populations naturally tend to live exceptionally long lives simply because of their lifestyle choices. These communities are found in what researchers call 'blue zones,' including the Italian island of Sardinia and Okinawa, Japan.
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People in blue zones are reported to live to around 100 years old, and there are several key factors behind their longevity, such as strong community connections, a clear sense of purpose, and specific food diets that support health and vitality.
According to a new report by The Conversation, exercise stands out as one of the most critical components of a long life and here's why.
Skeletal muscle strongly shapes whether we age with independence and longevity. It's our body’s largest metabolic organ, regulating blood sugar and maintaining body temperature.
Muscle quality also serves as a powerful predictor of future health outcomes, the report noted. Poor muscle condition increases the risk of falls, slows recovery from illness or injury, and raises the chances of developing conditions like type 2 diabetes.
Strength begins to decline in our 30s, often more rapidly than muscle size itself, the report found. Unlike our genes which stay relatively unchanged, proteins are constantly renewed and replaced.
During exercise, muscles rebuild and reorganise their protein structure to meet new demands. When muscles aren't regularly challenged, the renewal process slows down, making the system less responsive and more likely to deteriorate.
As muscles retain their ability to adapt when they're actively used, this explains why people can become stronger and more capable despite existing health conditions.
The report revealed that while findings about blue zones focus on location, diet or culture as the primary drivers of longevity, the importance of maintaining muscle mass shouldn't be overlooked.
The good news is that many of us can become a 'blue person' by prioritising the development and maintenance of our muscle mass. More importantly, you don't need to become a gym fanatic or mountain climber to invest in this vital organ that could determine whether you live a long and healthy life.