Most people in today’s world are obsessed with the keyphrase ‘weight loss’. They consider it to be a key to preventing diseases and living a longer and healthier life. However, with different body types, being skinny does not guarantee that you live up to a century. The debate over whether weight or fitness holds greater importance for longevity has gained attention in recent years. Health experts and doctors emphasize that fitness, rather than weight, plays a more pivotal role in achieving overall health and reducing disease risks.
If we speak about health and longevity, the topic of weight is often highlighted. However, a study by the British Journal of Sports Medicine has indicated that the level of fitness might be a major factor in determining long-term health rather than solely weight. So, how accurate is this viewpoint?
According to Dr. Srabani Mukherjee, Consultant, Nutrition and Diet, Fortis Anandapur, Kolkata, “Maintaining fitness is more crucial than focusing solely on weight management. Being healthy involves more than just achieving a certain weight; it’s about ensuring minimal excess fat, optimal lipid profiles, and normal glycerol fat levels.” She highlights the importance of Basal Metabolic Rate (BMR), which measures the body’s internal activity level. Regular exercise increases BMR, enabling efficient calorie utilization and reducing fat accumulation.
The science of fitness vs. weight
Physical fitness, which is characterized by regular exercise, cardiovascular health, and muscle strength, can significantly reduce the risk of chronic diseases like heart disease, diabetes, and hypertension, regardless of body weight. In the case of individuals who are categorized as ‘overweight’ or ‘obese’ but do regular physical activity, they will tend to have a lower mortality risk compared to the inactive, standard-weighing population.
This concept is sometimes described as being “fit but fat,” where fitness protects the body from the damage caused by the negative impacts of excess weight. Regular exercise also enhances metabolic health, boosts insulin sensitivity, and decreases inflammation, which all contribute to a longer and healthier lifespan.
Here’s how exercise contributes to health:
1. Cholesterol management: Boosts good cholesterol (HDL) while reducing harmful triglycerides (LDL and VLDL).
2. Blood pressure regulation: Helps maintain healthy blood pressure levels.
3. Reduced insulin resistance: improves insulin sensitivity, lowering the risk of type 2 diabetes.
4. Digestive health support: Enhances gut and digestive system function.
She advises a balanced lifestyle with a nutrient-rich diet (60-65% carbohydrates, 15-20% protein, 25-30% fat, and ample antioxidants, fiber, and fluids) combined with daily exercise.
The importance of fitness
Weight does not consider other factors such as the distribution of fats in the body, muscular mass, or metabolism. In contrast, the level of fitness also focuses on the body’s smooth functioning and how well it recovers from exerting physically. There are various indicators, such as VO2 max (a measure of oxygen consumption) or muscle endurance, which are more credible to predict holistic health and a longer life than simply checking the weight.
Finding the right balance
While fitness is essential, managing weight is also vital. When one maintains their weight, it can further aid to relieve the stress on the joints, reduce the threat of developing certain cancers, and even contribute to improving overall quality of life. However, only directing focus on weight can lead to unhealthy habits or promote ignorance towards physical activity.
Dr. Joydeep Ghosh, Consultant, Internal Medicine from Fortis Anandapur, Kolkata, suggests that fitness is increasingly recognized as a more significant determinant of health than weight. “Recent research shows that being fit significantly reduces the risk of chronic diseases like heart attacks and strokes, regardless of body weight.”
Here are several advantages of fitness, including longevity:
1. Reduced heart disease risk: Fit individuals, irrespective of weight, have lower chances of developing cardiovascular conditions.
2. Enhanced oxygen transport: Regular exercise improves blood circulation and oxygen delivery to tissues.
3. Boosted antioxidant properties: Fitness promotes healthy cells and overall bodily functions.
4. Improved mental health: Physical activity reduces stress, anxiety, and depression.
5. Stronger immunity: Exercise strengthens the immune system, making the body more resilient to infections.
6. Increased muscle and bone strength: Regular activity supports musculoskeletal health and reduces the risk of osteoporosis.
How long should one workout to live longer?
Dedicating 30 minutes to moderate-intensity activities, such as brisk walking or cycling, as an effective step toward maintaining fitness and living a long life.
Prioritizing fitness over mere weight goals is essential. Incorporating regular physical activity and balanced nutrition into daily routines ensures optimal health and reduces chronic disease risk, proving that fitness is indeed a cornerstone for longevity. This reflects that the weighing scale doesn’t influence all the factors.