The Best Exercise for Aging Muscles (Published 2017)

A longevity expert says these are the three exercises we should all be doing regularly

Use these three multi-muscle exercises to build full-body strength and boost longevity

Mitochondrial Signaling and Stress Responses, Key Regulators of Aging and Longevity

ABSTRACT Mitochondria are vital not only for energy production but also for regulating signaling pathways that influence aging. While mitochondrial dysfunction contributes to age‐related decline, emerging evidence shows that mild, regulated mitochondrial stress can paradoxically promote longevity. This review highlights recent advances in mitochondrial biology and aging across species. We explore the dual role of reactive oxygen species (ROS) as both damaging agents and signaling molecules that activate adaptive stress responses. Key pathways such as the mitochondrial unfolded protein response (UPR MT ) and integrated stress response (ISR) are discussed, including their tissue‐specific as well as non‐cell‐autonomous effects on aging. Additionally, we examine the impact of mitochondrial protein import/export, dynamics (fission, fusion, mitophagy, biogenesis), and quality control in aging. Finally, we address challenges in understanding context‐dependent mitochondrial responses and mitonuclear communication. Together, these insights position mitochondria as central regulators of aging and highlight their potential as therapeutic targets to enhance health span and longevity.

Dance training is superior to repetitive physical exercise in inducing brain plasticity in the elderly

Animal research indicates that a combination of physical activity and sensory enrichment has the largest and the only sustaining effect on adult neuroplasticity. Dancing has been suggested as a human homologue to this combined intervention as it poses demands on both physical and cognitive functions. For the present exploratory study, we designed an especially challenging dance program in which our elderly participants constantly had to learn novel and increasingly difficult choreographies. This six-month-long program was compared to conventional fitness training matched for intensity. An extensive pre/post-assessment was performed on the 38 participants (63–80 y), covering general cognition, attention, memory, postural and cardio-respiratory performance, neurotrophic factors and–most crucially–structural MRI using an exploratory analysis. For analysis of MRI data, a new method of voxel-based morphometry (VBM) designed specifically for pairwise longitudinal group comparisons was employed. Both interventions increased physical fitness to the same extent. Pronounced differences were seen in the effects on brain volumes: Dancing compared to conventional fitness activity led to larger volume increases in more brain areas, including the cingulate cortex, insula, corpus callosum and sensorimotor cortex. Only dancing was associated with an increase in plasma BDNF levels. Regarding cognition, both groups improved in attention and spatial memory, but no significant group differences emerged. The latter finding may indicate that cognitive benefits may develop later and after structural brain changes have taken place. The present results recommend our challenging dance program as an effective measure to counteract detrimental effects of aging on the brain.

Interactions between gut microbiota and skeletal muscle

The gut microbiota is now recognized as a major contributor to the host’s nutrition, metabolism, immunity, and neurological functions. Imbalanced microbiota (ie, dysbiosis) is linked to undernutrition-induced stunting, inflammatory and metabolic diseases, and cancers. Skeletal muscle also takes part in the interorgan crosstalk regulating substrate metabolism, immunity, and health. Here, we review the reciprocal influence of gut microbiota and skeletal muscle in relation to juvenile growth, performance, aging, and chronic diseases. Several routes involving the vascular system and organs such as the liver and adipose tissue connect the gut microbiota and skeletal muscle, with effects on fitness and health. Therapeutic perspectives arise from the health benefits observed with changes in gut microbiota and muscle activity, further encouraging multimodal therapeutic strategies.

How fasting can improve overall health

Researchers found evidence that fasting affects circadian clocks in the liver and skeletal muscle, causing them to rewire their metabolism, which can ultimately lead to improved health and protection against aging-associated diseases.

This Is Your Brain on Exercise

Exercise is as good for your brain as it is for your body, and researchers are just beginning to discover why

Best Exercises for People with Anemia

Explore how the best exercises for people with anemia can safely boost well-being and manage fatigue for a more active lifestyle.

Low on energy? A new understanding of rest could help revitalise you

There is a state of relaxation that few of us spend much time in, but which comes with profound well-being benefits. With healthier ageing, reduced risk of disease and feeling more energised all on offer, here's how to get there

Why you shouldn’t exercise to lose weight, explained with 60+ studies

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What cold showers and exercise have in common

Can cold showers, winter plunges, and brisk walks in the chilly outdoors provide some of the same benefits as intense exercise—including weight loss and increased energy levels?  Such a link …

Amaranth Foundation - Longevity and Neuroscience

Amaranth Foundation funds groundbreaking work in longevity and neuroscience. Learn more about our grants, projects, and team .