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  • Writer's pictureLuke Nelson

Age is Just a Number: The Power of Exercise in Defying the Aging Process

As the saying goes, "You don't stop exercising because you get old, you get old because you stop exercising." This simple yet profound statement captures the essence of a fundamental truth about aging. While it's inevitable that our bodies change as the years pass, the rate at which these changes occur can be influenced significantly by our lifestyle choices, particularly our commitment to regular exercise.

The Aging Challenge:

Muscle mass, a critical component of our physical well-being, begins to decline around 3–8% per decade after the age of 30, and this decline accelerates even further after the age of 60 (Holloszy 2000, Melton 2000). The gradual loss of muscle mass is accompanied by an increase in fatty tissue, leading to a decline in overall physical function. These changes contribute to the common perception that aging inevitably leads to frailty and diminished vitality.

The Transformative Power of Exercise:

Contrary to popular belief, the aging process doesn't have to equate to a loss of strength, agility, and muscle mass. Regular exercise has proven to be a powerful tool in mitigating the effects of aging and preserving muscle mass. Wroblewski's study provides a striking visual representation of this phenomenon, comparing MRI images of the thigh muscles in a 40-year-old triathlete, a sedentary 74-year-old man, and a 70-year-old triathlete.

The Visual Impact:

The image from Wroblewski's study speaks volumes about the impact of a physically active lifestyle on the aging body. The 70-year-old triathlete, through consistent exercise, has defied the conventional trajectory of muscle loss and fat accumulation. Remarkably, this active individual closely resembles the 40-year-old triathlete, showcasing the transformative effects of lifelong physical activity.

Mitigating the Effects of Aging:

While the natural aging process may bring about changes in our bodies, we can influence the extent of these changes through consistent exercise. Engaging in a combination of cardiovascular, strength, and flexibility exercises can help maintain muscle mass, bone density, and overall functional capacity. It's never too late to start, and the benefits of regular physical activity extend far beyond physical appearance.


In the journey of life, aging is an inevitable part, but how we age is within our control. The saying, "You don't stop exercising because you get old, you get old because you stop exercising," serves as a poignant reminder of the power we hold over our well-being. Embracing an active lifestyle can not only defy the stereotypes associated with aging but also enhance the quality of life, ensuring that we continue to live with strength, vitality, and resilience regardless of the passing years. So, let's lace up those sneakers, hit the gym, or take that brisk walk – because when it comes to aging, we can rewrite the script.


  • Holloszy JO. The biology of aging. Mayo Clin Proc. 2000;75 (Suppl):S3–S8

  • Melton LJ, III, Khosla S, Crowson CS, et al. Epidemiology of sarcopenia. J Am Geriatr Soc. 2000;48:625–630

  • Wroblewski AP, Amati F, Smiley MA, Goodpaster B, Wright V. Chronic exercise preserves lean muscle mass in masters athletes. Phys Sportsmed. 2011 Sep;39(3):172-8. doi: 10.3810/psm.2011.09.1933. PMID: 22030953.

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