Physical fitness & exercise

Longevity means more than just getting old. It is about filling the years of life gained with vitality, independence and joie de vivre. Physical exercise plays a central role in this.

Numerous studies show that physical activity not only slows down the ageing process at a cellular level, but can also significantly reduce the risk of many chronic diseases – from cardiovascular diseases to diabetes and dementia. Mental well-being also benefits noticeably: exercise reduces stress, improves sleep and supports mental balance.

How does exercise affect life expectancy?

Exercise has an amazingly holistic effect on our bodies and this is also reflected in our life expectancy. Those who exercise regularly support many important functions in the body, which together can help us stay healthy for longer and counteract the natural ageing processes.

Heart and circulation remain efficient

Physical activity strengthens the heart and keeps the blood vessels elastic. Blood pressure can regulate itself and the risk of heart attacks, strokes or other cardiovascular diseases decreases. A body with good blood circulation supplies organs and tissues with oxygen more effectively – this is not only important for physical performance, but also for mental fitness.

The metabolism benefits on several levels

Exercise improves the processing of sugar and fats in the body. This can help to keep blood sugar levels stable and counteract obesity or diabetes. Cholesterol levels can also often be positively influenced by regular exercise.

Strong muscles mean more independence in old age

Muscle mass naturally decreases with age. Without targeted exercise, this can make everyday tasks difficult – from climbing stairs to getting up from an armchair. If you keep your muscles active, you remain mobile, stable and fall-proof. This is an essential prerequisite for remaining independent and active for a long time, which in turn is an important factor for quality of life and life expectancy.

Exercise strengthens the immune system

An active lifestyle can help to strengthen the immune system. People who exercise regularly are less likely to contract infections and often recover more quickly from illnesses. This also applies to chronic inflammatory processes, which are associated with many age-related diseases.

The psyche also plays a role

Physical activity not only has an effect on the body, but also on mental health. Exercise can reduce stress, lift your mood and alleviate depression. People who feel more balanced sleep better, are more motivated – and are often more active in everyday life. All of this helps not only to prolong life, but also to make it more enjoyable.

Even small changes have an effect

You don’t have to run a marathon to benefit from it. Even regular walks or moderate exercise in everyday life can make a big difference. The important thing is regularity: incorporating exercise into your everyday life supports your health in the long term and can reduce the risk of many typical age-related complaints.

Which forms of exercise promote healthy ageing?

A combination of different forms of training is particularly effective:

• Endurance training (e.g. running, cycling, swimming) strengthens the heart and circulation.
• Strength training counteracts natural muscle loss and improves body stability.
• High-intensity interval training (HIIT) achieves strong training effects in a short time.

From around the age of 30, muscle mass begins to shrink continuously – a process that can be halted with targeted training. Strength training is therefore also essential in old age in order to maintain physical performance and reduce the risk of falls or metabolic diseases.

How often should you exercise to stay healthy for longer?

Even small units make a difference. According to the WHO, around 150 minutes of moderate exercise per week is enough – that’s about 20 minutes a day. Those who exercise more intensively can achieve similar effects with less time.

Recommended are:

• 2-3 training sessions per week, e.g. strength or interval training (HIIT)
• Daily exercise, such as walking, climbing stairs or active leisure activities

A much-noticed long-term study from Taiwan shows: Just 15 minutes of exercise a day can reduce the risk of death by 14% and extend life expectancy by three years. Every additional quarter of an hour brings additional benefits.

Can exercise prevent age-related diseases?

Physical activity not only strengthens the muscles and heart, but also has an anti-inflammatory and neuroprotective effect. This means that exercise protects the brain, promotes the formation of new nerve cells and can therefore maintain cognitive performance – an important factor in the fight against dementia.

Targeted exercise can also significantly alleviate the symptoms of existing complaints such as osteoarthritis, back pain or high blood pressure. It is crucial that it is individually adapted and medically supervised.

Exercise at the NUHR Medical Center: individual, intensive, sustainable

Exercise works – but not every movement suits every person. That’s why we at the NUHR Medical Center don’t develop a standardized programme, but accompany you with an individually tailored therapy plan. The basis is always a careful examination, on the basis of which we determine together what is good for you and what will really help you.

The focus is on the Dr. Nuhr method, which is based on three simple but effective principles: Individuality, intensity and regularity. This is how we create the basis for sustainable success – regardless of age or current fitness level.

Which therapies help you to get moving – and stay moving?

Whether you want to become more mobile again, relieve pain or build up strength – we support you with a variety of modern and effective therapies that we tailor precisely to your needs.

• In movement therapy, we work specifically on your muscles, improve your posture and promote your coordination.
• With mechanotherapy, we gently get your joints and muscles moving with the help of special training equipment – ideal for getting started or for support after injuries.
• Manual regulation therapy relies on gentle grip techniques with which we can release tension, promote your mobility and relieve pain.
• Our hydrotherapy is particularly beneficial: exercise in warm water relieves pressure on your joints and strengthens your muscles at the same time. A gentle form of training that has also proven effective for rheumatic complaints or after operations.
• Electrotherapy and thermotherapy are useful additions to our range, for example to activate muscles, promote blood circulation or reduce pain.
• And if everyday movements become difficult, our occupational therapy will help you to regain your independence step by step – for a better quality of life and an active, safe life.

Prevention and regeneration: a holistic approach to exercise

Regeneration is also important in the holistic approach to longevity. Therapies such as biofeedback, oxygen therapy or laser treatments support physical recovery and have a regenerative effect at cellular level. In combination with targeted exercise, a synergetic effect is created that strengthens your vitality in the long term.

Your path to active longevity starts now

At the Nuhr Medical Center, we combine medical expertise with a deep understanding of healthy ageing. Our teams of experts will accompany you on your way to more mobility, more joie de vivre – and more years in good health. Surrounded by the relaxing nature of the Waldviertel, you will not only find professional support, but also an environment that invites you to regenerate and motivate yourself.