In his New York Times bestselling book SUPER AGERS, Dr. Eric Topol, a medical researcher, practicing cardiologist, and professor of molecular medicine at Scripps Research, sets the stage for a better future.[1] With chronic illness (diabetes, obesity, heart disease, cancer, and neurodegeneration) affecting ninety-five percent of adults over sixty, there's no time like the present to embrace an evidence-based approach to living better! While Dr. Topol outlines a comprehensive approach, his key takeaway is that quality years can be added to our lives without relying on expensive technology! These improvements can be achieved with lifestyle medicine (i.e., exercise and nutrition interventions to prevent, treat, and even reverse chronic diseases). According to Dr. Topol, here’s what you should know and do to become a SUPER AGER!
Despite the high prevalence of inactivity and a lack of Strength Training, significant progress can be made with strategic effort. It’s no surprise that nothing surpasses exercise in promoting healthy aging. Medical professionals used to think that our genes determined our health span (the number of healthy years we live). We now know that’s not true. In other words, our health habits (i.e., exercise, nutrition, sleep, etc.) have an increasingly significant influence on both our current and future health. This means our health is in our hands. Dr. Topol states that bimodal exercise (a combination of Physical Activity and Strength Training) is paramount. Despite the strong evidence supporting improvements in longevity with exercise, only one in four Americans reports meeting the current Physical Activity Guidelines for Americans (Physical Activity and Strength Training).
While most Americans are familiar with the fact that bimodal exercise reduces the risk of cardiovascular disease and stroke, they are unaware of the research linking exercise to a lower risk of cancer. Research has shown that the more you exercise, the less cancer you experience – this has been demonstrated across seven cancer types (colon, breast, kidney, liver, myeloma, Hodgkin's lymphoma, and endometrial). Other research finds vigorous exercise is associated with reductions in cancer of the head, neck, lung, bladder, and pancreas. In addition, research from the UK Biobank (the world's most extensive biomedical data set) shows a relationship between steps and all-cause dementia. At the same time, the relationship between exercise and cognition has also been studied, and randomized trials have consistently demonstrated a favorable effect on cognition.
The mechanism for improving cognition has been tied to brain neurogenesis, reduced inflammation, and improved cardiovascular health. As a cardiologist, Dr. Topol reports overlooking the benefits of Strength Training for most of his medical career. He now acknowledges this was a mistake, given all the evidence highlighting the loss of muscle as we age and its prognostic importance. He now performs full-body Strength Training, along with cardio-respiratory exercise (Physical Activity). Given that adults typically start losing muscle and strength in their 40s, preserving muscle mass and strength is crucial for maintaining good posture, preventing back pain and joint inflammation, while promoting mobility and functional independence. However, the decrease in all-cause mortality associated with Strength Training doesn’t tell the whole story. The benefits of Strength Training extend beyond functional independence, including a reduced risk of death from cardiovascular disease and cancer, improved sleep, increased bone density, enhanced balance, and improved mental well-being. Reviewing this data prompted Dr. Topol to start Strength Training several days a week, in his 70s. He states that “If I'm going to be old, I'd rather be strong and old.”
Dr. Topol concludes his writing on bimodal exercise by stating that it's never too late. He shares an inspirational case study of a 93-year-old patient who began Strength Training and indoor rowing in his 70s. At the age of 93, he has won four World Championships for indoor rowing and has cumulatively rowed the equivalent of ten times around the globe. This remarkable case study highlights the potential of exercise as a means of reversing the aging process. Ultimately, there are three takeaways from SUPER AGERS everyone should be embracing: Our health habits (exercise, nutrition, etc.) are the driving force behind our health (not our genes or age), bimodal exercise (Strength Training and Physical Activity) becomes increasingly important as you age, and lastly, you're never too old. We’ve known for more than fifty years that your muscles always become stronger and healthier when you Strength Train. If you're not Strength Training, there's no time like the present!
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Stay Strong,
Richard J. Wolff, RDN
References
1. Topol, E., 2025. SUPER AGERS. New York, N.Y., Simon & Schuster.