Sport, your best ally against the biological clock

How can physical fitness act as a shield against ageing?

Fitness is a veritable elixir of youth for your body. It acts as a "geroprotector", In other words, it protects your cells from the damaging effects of the passage of time.

Decoding physical fitness: much more than just a sculpted body

When we talk about physical fitnessFitness isn't just about having rock-hard abs or being able to run a marathon. It's a much broader and fascinating concept. Think of your body as a complex machine: fitness is your ability to function optimally in different situations.

It is made up of several key elements:

• Cardiorespiratory endurance (your heart and lungs working as a team)
• Muscular strength (the muscles that support you every day)
• Flexibility (your ability to bend over backwards... or almost)
• The balance (your hidden talent to avoid stumbling)
• Body composition (the ratio of your muscles to your body fat)

Each of these aspects plays a vital role in your overall health.

What is geroprotection?

Behind this term, worthy of a science fiction film, lies a fairly simple concept. The geroprotectionIt's everything that protects your body from the effects of ageing. And guess what? Physical exercise is one of the most powerful geroprotectors at your disposal!

When you exercise regularly, you don't just burn calories. You trigger a cascade of biological reactions that literally slow down the ageing of your cells. It's as if you were giving a boost to your "epigenetic clocks" that we were talking about earlier.

The difference between physical activity and physical fitness

You may be thinking: "But I'm active, I move around a lot during the day, that's enough, isn't it?" Well, not quite. There's a subtle but important difference between physical activity and physical fitness.

Physical activity is anything you do that gets you moving: walking to the office, gardening, playing with your children... It's great, don't get me wrong! But physical fitness is the result of regular, planned exercise. It's a bit like the difference between snacking on fruit throughout the day (physical activity) and eating a proper balanced meal (structured exercise).

Research shows that it's your level of physical fitness, in particular your cardiorespiratory capacity and your level of muscle and strength, that has the greatest impact on your long-term health and your biological age. So, if you really want to take advantage of these geroprotective effects, you need to step up a gear and structure your activity a little.

Don't worry, it doesn't mean you have to become an Olympic athlete overnight. Even small changes can make a big difference. The important thing is consistency and progress.

1. Preserving muscle mass and ageing

With age, the phenomenon of sarcopenia, which refers to the progressive loss of muscle mass and strength, is inevitable. This decline begins in our thirties and accelerates with each passing decade. The loss of muscle mass not only reduces mobility and independence, but also increases the risk of falls and fractures, critical factors in morbidity among the elderly.

2. Impact on metabolism

Muscles are major consumers of energy and play a key role in regulating basal metabolism. The greater the muscle mass, the more calories the body is able to burn, even at rest. This relationship is essential for preventing obesity and metabolic diseases such as type 2 diabetes. Good muscle mass also improves insulin sensitivity, which in turn promotes better glycaemic control.

3. Reducing the risk of chronic diseases

Studies show that people with greater muscle mass and physical strength have a reduced risk of developing chronic diseases such as cardiovascular disease, hypertension and certain cancers. Skeletal muscle plays an active role in secreting myokines, molecules with anti-inflammatory properties, thus helping to reduce chronic systemic inflammation, a key factor in the development of age-related diseases.

4. Improved bone health

Maintaining muscle mass through regular physical activity and resistance training has a direct effect on bone density. Mechanical stimulation of the bones through muscular effort helps prevent osteoporosis and reduces the risk of fractures. By strengthening both muscles and bones, we promote healthier ageing.

5. Maintaining independence and quality of life

Lastly, having sufficient muscular strength helps maintain functional autonomy, i.e. the ability to carry out daily tasks without outside help, even as we age. This includes activities as simple as walking, climbing stairs, carrying objects or getting up from a chair. People who are able to maintain their strength and muscle mass generally age with greater independence and a better quality of life.