From New York, Dr. Eric Topol, a highly cited medical researcher in the field of longevity, emphasizes that physical activity stands out as the premier strategy for diminishing biological age and fostering long-term health. the cardiologist asserts that exercise surpasses all other interventions in mitigating the aging trajectory.

During an interview on The Mel Robbins Podcast, topol elucidated that advancements in the science of aging now enable the measurement of biological age via the “epigenetic clock.” This mechanism scrutinizes DNA modifications, offering insights into the body’s actual rate of deterioration.

According to the cardiologist, these investigations reveal a health status that operates independently of chronological age. “Can Be 70 years old And may your epigenetic age be 60. And with the exercise, the gap is extended″, he explained, referencing his research for the book Super Agers: An Evidence-Based Approach to Longevity.

“It turns out that Exercise is the onyl thing we know that reduces our biological age”, said Topol. The expert suggests that the divergence between chronological and biological age can be amplified through sustained and regular physical activity,incorporating both aerobic and endurance exercises.

Topol stressed that aerobic activity alone is insufficient; strength training is also essential. “As a cardiologist, I have been saying that you have to walk or use the tape, the bicycle, the elliptical, whatever, 30 minutes a day, five days a week” he explained.

However, the specialist admitted that he had not realized the importance of resistance training: “You also need that a couple of times a week “. according to the cardiologist, these exercises “They are not just about becoming stronger ” but they are key to Improve balance, Integral position and health.

Recommended Exercise Regimen

The specialist indicated that the Recommended minimum is 30 minutes of activity continues five times a week. “Ideally,every day,if you can do it”,he said. According to topol, the fundamental thing is to raise the heart rate and find adequate moments to sustain the routine.

For those lacking gym equipment, he proposed simple alternatives: “Bands to increase resistance They are very economical and can be a great advantage”, he explained. He also suggested free exercises, such as stand on one foot for a minute to work balance.

“Exercise is the only thing we know that reduces our biological age”

Topol noted that The positive changes begin to be perceived quickly after a few weeks of constant practice, with benefits ranging from enhanced sports performance to a reduced risk of age-related diseases.

Topol emphasized that no pharmacological intervention can surpass the benefits of regular movement. “There is nothing we can talk about that exceeds exercise to reduce our aging process of the whole body” he stressed.

Daily exercise also bolsters the Immune system and combats inflammatory processes associated with age, solidifying its role as a primary prevention tool for pathologies such as heart disease, diabetes and cognitive deterioration.

However, Topol explains that it also has another utility: It is a powerful medicine against depression. “From dance, yoga, rowing, walking, anything and exercise, it was simply much better to improve mental health than medications “.

For the specialist, “This is something that many doctors do not accept, but the data are realy blunt. “