A sedentary lifestyle contributes to systemic inflammation, a critical player in the pathogenesis of many chronic diseases. However, evidence suggests it’s never too late to experience the benefits of regular exercise. A recent study found that physical performance measures in older adults who initiated an exercise regimen improved by as much as 31%.

Researchers collected data from two observational cohorts of older adults—an active group (318 participants) and a sedentary one (146 participants). All participants completed a battery of physical performance tests at baseline, six months, and one year later, including the six-minute walk test, the 30-second chair stand, and the timed up-and-go.

The researchers found that the two groups' physical performance differed considerably after one year. Exercising adults' performance improved in all measures, while sedentary adults' performance declined:

*A decrease indicates faster speed.

These findings suggest that regular, sustained exercise confers protection against age-related declines in physical performance in older adults. They also highlight the importance of interventions to reduce sedentary behavior and increase physical activity to support overall health and function. Learn more about how exercise, especially vigorous exercise, promotes longevity in this episode featuring Dr. Rhonda Patrick.