Exercise: A Key to Longevity and Improved Quality of Life, Expert Says

Physical activity is crucial for a long and healthy life, improving both lifespan and overall well-being. According to longevity expert Gonzalo Ruiz Utrilla, incorporating regular exercise, managing stress, and prioritizing rest are essential for biological rejuvenation. High-intensity interval training (HIIT) and strength training are particularly effective for improving VO2max (maximum aerobic capacity) and muscle strength, key biomarkers of longevity. Counteracting sedentary behavior and chronic stress are vital, as they accelerate aging at a molecular level. Utrilla emphasizes that even starting later in life can significantly improve one's biological age and reduce the risk of chronic diseases. He recommends integrating daily movement, smart exercise combining mobility, strength, and cardiovascular work, and stress management techniques like meditation and exposure to nature. A sedentary lifestyle can be as detrimental to health as smoking, highlighting the importance of physical activity for a longer, healthier life.