Move to Live Longer: The Cellular Science Behind Lifelong Strength
How workouts unleash anti-aging molecules for muscle, brain, and heart health.
So, how exactly does exercise slow aging and fight off diseases? This study decodes the real reasons why movement keeps us stronger, sharper, and resilient, all the way down to our cells.
PMID: 39818278
Key Points
Aim
This review aimed to unravel how exercise triggers the release of specialised molecules called exerkines, which act as messengers across the body to combat diseases tied to aging—like heart problems, diabetes, osteoporosis, and cognitive decline.
Methods
The authors systematically reviewed current research on “exerkines”—bioactive signals released from muscle, liver, fat, bone, and brain during exercise. The paper maps out how different exercise types (resistance, aerobic, and balance) benefit older adults, and explains how these molecular signals impact tissue repair, metabolic health, inflammation, and cognitive functions.
Results
Exercise boosts the release of myokines, hepatokines, adipokines, osteokines, and neurokines, each with distinct anti-aging, anti-inflammatory, and tissue-repair functions.
Regular physical activity notably improves mitochondrial function (cell energy), counters chronic inflammation, and sharpens the immune response, reducing the risk and severity of age-related diseases.
Resistance training increases muscle size and bone strength, aerobic exercise enhances heart health and memory, and balance training cuts fall risk.
Exerkines like irisin, BDNF, IGF-1, clusterin, and FGF21 play vital roles in protecting the brain, normalising blood sugar, supporting bone density, and potentially fighting some cancers.
The study emphasises that moderate, consistent exercise is more effective and sustainable than extreme programs, promoting lifelong health span rather than quick fixes.
Practical Takeaways
For lifters, muscle-building exercises don’t just grow mass, they trigger myokines that help fight inflammation, keep metabolism high, and even guard against cancer and diabetes.
Aerobic workouts are essential for heart and brain health, especially for those aiming to maintain sharpness and stamina with age.
Balance-focused exercises, such as tai chi or yoga, not only prevent falls but also stimulate “exerkines” that help with core strength and overall resilience.
Consistency and moderation matter: 2–3 resistance sessions/week, 3–7 aerobic sessions/week, plus regular balance routines, provide the strongest anti-aging effects.
These benefits are possible at any age, even for those starting later in life; it’s never too late to get molecular rewards from movement.
Key Takeaways
Exercise acts like medicine by unleashing exerkines that repair cells, reduce harmful inflammation, protect organs, preserve memory, keep blood sugar stable, and defend against bone loss. Regular, moderate training—especially if it covers strength, aerobic, and balance—can slow physical and mental aging, offering a practical way to extend both how long and how well we live.
Reference
Lu X, Chen Y, Shi Y, Shi Y, Su X, Chen P, Wu D, Shi H. Exercise and exerkines: Mechanisms and roles in anti-aging and disease prevention. Exp Gerontol. 2025 Feb;200:112685. doi: 10.1016/j.exger.2025.112685. Epub 2025 Jan 16. PMID: 39818278.
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