The most natural prescription to slow down aging: Regular movement

According to a report by Sözcü, while vitamins and expensive supplements marketed with the promise of a "youth elixir" are on the rise on the internet, experts point out that one of the most fundamental ways to age healthily is regular movement. Although it is not possible to stop aging, it is stated that this process can be managed more healthily through an active life that supports muscles, blood vessels, the immune system, and the brain.

Neurology Specialist Prof. Dr. Derya Uludüz states that movement is one of the rare "medicines" that can simultaneously affect different mechanisms of aging, such as the brain, blood vessels, muscles, gut, and immunity. According to Uludüz, it is never too late to start this habit; the important thing is to see movement not as a short-term treatment, but as a sustainable lifestyle.

“The best part of this medicine is that it is never too late to start the first dose.”

HOW DOES MOVEMENT AFFECT THE BODY?

Studies conducted in recent years reveal that the gut is not an organ limited only to digestion; it is also related to the immune system, mood, and brain functions. It is stated that regular physical activity increases the diversity of beneficial bacteria in the gut, reduces inflammation, and supports the gut-brain axis.

As age advances, the weakening of the immune system can lead to more severe infections and longer recovery times. Regular exercise, on the other hand, can contribute to balancing the immune system, reducing chronic low-grade inflammation, and strengthening the body's defense mechanisms.

Uludüz emphasizes that muscle loss is one of the silent but significant signs of aging. As muscles weaken, walking slows down, balance is impaired, the risk of falling increases, and daily life activities can become difficult. However, the task of muscle tissue is not only to move; it is also to secrete biological molecules that carry positive messages to different systems of the body during exercise.

Vascular health is also directly affected by movement. It is stated that regular walking and aerobic exercises can help increase the flexibility of blood vessels, balance blood pressure, regulate blood sugar, and slow the progression of atherosclerosis. For this reason, it is stated that movement, which protects the heart, is also important for brain health.

As one gets older, one of the most concerning issues is memory loss. It is reported that regular physical activity increases blood circulation in the brain, strengthens connections between nerve cells, and supports areas responsible for learning and memory. Growth factors secreted during exercise can also contribute to the formation of new neural connections.

A DAILY PRESCRIPTION FOR HEALTHY AGING

According to experts, it is not necessary to make big and challenging changes to slow down aging. Regular, moderate, and sustainable habits often yield more effective results. At this point, small movements incorporated into daily life are also important.

• - Taking a brisk walk for at least 30 minutes every day is seen as one of the easiest exercises to support brain and heart health.
• - Doing muscle-strengthening exercises at least two days a week can help prevent muscle loss and maintain independent living.
• - It is recommended not to sit continuously for long periods; stand up and move for a few minutes every 30-45 minutes.
• - Instead of cramming exercise only into the weekend, moving regularly, even if a little, is considered more sustainable.
• - Getting enough protein for strong muscles stands out as a support element as important as exercise.
• - Balance exercises, using stairs, and walking outdoors are counted among the practical ways to increase the amount of daily movement.

Modern life leaves most people inactive for long hours at a desk, in a vehicle, or in front of a screen. According to Uludüz, the reason for the fatigue felt at the end of the day is often not moving, but remaining inactive. For this reason, turning movement into a social and enjoyable activity can make the habit easier to maintain.

Walking outdoors is also specifically recommended. While it is stated that daylight can help regulate the biological clock and support mood, moving with social activities such as walking with friends or dancing can also increase motivation.

In conclusion, it is not possible to speak of a single miracle formula for a healthy long life. However, because regular movement supports many systems simultaneously—from muscles to blood vessels, from the gut to the brain—it stands out as one of the most accessible and effective habits in the aging process.