New research once again underscores the value of and need your body has for regular exercise. In one study,¹ older adults who exercised regularly were shown to have stronger immune systems, as evidenced by higher T-cell activity, than their nonexercising peers. While you might expect such a result, researchers found the immune function of this particular group of very active adult cyclists, ages 55 to 79, to be comparable to young adults in their 20s!

Related research indicates a pattern of lifelong exercise also enables you to retain healthy levels of muscle mass, muscle strength, body fat and cholesterol as you age. In a separate study,² moderate- to high-intensity aerobic exercise at least four days a week was shown to boost the heart health and circulatory function of middle-aged adults, as compared to more moderate exercise three days a week.

If you have been putting off exercise, now is the time to reprioritize it, especially if you’re over 45. One researcher called these middle years the “sweet spot” for your heart and blood vessels because they still have some plasticity, and exercise promotes elasticity and oxygen flow. Whatever you do, reduce the amount of time you spend sitting and look for ways to get more exercise and movement into your daily routine. You’re certain to feel better and your immune system and heart will thank you.

Fit Older Adults Have Stronger Immune Systems

New research published in the journal Aging Cell³ highlights the importance of exercise for older adults, noting the positive effect it can have on your immune system. Previous studies have validated the health benefits of exercise, at all ages, to prevent conditions such as back pain, bone loss, physical disability and cognitive decline.

In the current body of work,⁴ researchers in the U.K. analyzed the blood of 125 very active adult cyclists, ages 55 to 79, for markers of T-cells. T-cells, which help your immune system fight infections, are produced in your thymus, a gland that gradually shrinks as you age. Notably, T-cell activity was not only higher in active versus inactive older adults, but the very active cyclists were also producing a level of T-cells common among young adults in their 20s. According to Science Daily, these findings are significant to adults in the U.K., in part, because:⁵

Less than half of adults over age 65 get enough exercise to stay healthy

More than half of adults aged 65 or older suffer from at least two chronic diseases 

“[The study] really tells us that staying physically active all of your adult life can prevent much of what we think of as aging, including immune aging,” said study author and professor Janet Lord, director of the Institute of Inflammation and Aging at the U.K.’s University of Birmingham.⁶ She added:⁷

 “The immune system declines by about 2 to 3 percent a year from our 20s, which is why older people are more susceptible to infections, conditions like rheumatoid arthritis and, potentially, cancer. Because the cyclists have the immune system of a 20-year-old rather than a 70- or 80-year-old, it means they have added protection against all these issues.”

Professor Emeritus Norman Lazarus, 82, of the Center of Human and Aerospace Physiological Sciences at King’s College London, who was a study participant and coauthor of the research, said, “If exercise was a pill, everyone would be taking it.” Professor of human and applied physiology and Center director Steve Harridge stated, “Being sedentary goes against evolution because humans are designed to be physically active.”⁸

Older Adults Who Exercise Regularly Do Not Lose Muscle Mass or Strength

According to Science Daily,⁹ the research drew from a particular subset of fit older adults. To join the study, the 125 participants had to meet the following criteria:

Men had to be able to cycle 100 kilometers (km), roughly 62 miles, in under 6.5 hours

Women had to be able to cycle 60 km, about 37 miles, in 5.5 hours

Excluded from consideration were smokers and heavy drinkers, as well as those suffering from high blood pressure or other health conditions

Given those baselines, the exercising group was compared to a group of nonexercisers — 75 healthy older adults ages 57 to 80 and 55 healthy young adults ages 20 to 36. About the comparisons NBC News Health said, “Here’s more evidence that regular exercise really is the best medicine: Avid cyclists as old as 79 had healthy muscle and immune function as good as people 30 years younger who did not exercise.”¹⁰

In a related study,¹¹ interestingly, the exercise group showed no loss of muscle mass or muscle strength. Beyond that, researchers noted participant body fat and cholesterol levels did not increase with age. Moreover, they observed testosterone levels among the men remained high, aiding the participants in avoiding most of the effects of “male menopause.”

Brian Matkins, 82, a member of the internationally recognized cycling organization Audax that organizes long-distance bike rides all-around the U.K., said, “One of the first results I got from the medical study was I was told my body fat was comparable to that of a 19-year-old.” Lord stated:¹²

“[I]mportantly, our findings debunk the assumption that aging automatically makes us frailer. Our research means we now have strong evidence that encouraging people to commit to regular exercise throughout their lives is a viable solution to the problem that we are living longer, but not healthier, [lives].”