Jakarta, hitclubapk3 Indonesia
—
Sports
it’s healthy.But be careful, excessive exercise can actually speed up the process
aging
.
A number of recent studies show that high-intensity physical exercise without sufficient rest time can actually trigger cell damage in the body.So far, sport is known as one of the keys to a healthy and long life.
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Quoting from
Times of India
, a study published in 2025 revealed that the benefits of exercise depend greatly on the method and intensity.
Light to moderate physical activity that is done consistently is actually more associated with longer life expectancy than vigorous exercise that is done continuously.
A prospective cohort study of nearly 9,700 older adults found that leisurely physical activity, such as walking, gardening, or recreational exercise, was more effective at supporting long-term health, compared to overly scheduled and rigorous intensive exercise routines.
Why can excessive exercise make the body age faster?
When the body is forced to exercise too hard without adequate recovery, levels of stress hormones such as cortisol will increase.
This condition triggers oxidative stress, namely cell damage due to excessive free radicals.If it occurs continuously, this damage can accelerate the aging of cells and body tissues.
Biologically, the body works on the principle of hormesis.This means that short-term, mild stress, including exercise, can provide benefits.However, when stress occurs repeatedly without recovery breaks, the body’s ability to repair itself actually decreases.
Not a few sports fans who undergo high-intensity training every day report severe fatigue, repeated injuries, and even signs of premature aging.
Structured exercise is still important for maintaining body strength and fitness.However, when done excessively, the benefits can turn into risks.
Instead of sticking to sports with a strict schedule and high intensity, you are advised to do enjoyable, relaxing physical activities.For example, exercising with friends or just taking a light walk, which is believed to provide multiple benefits for physical and mental health.
Apart from moving the body, this kind of activity also involves social interaction which is known to play an important role in maintaining mental health and reducing the risk of premature death.
Apart from that, recovery is an important part that is often forgotten in exercise routines.Previous studies show that lack of sleep and minimal rest time can worsen oxidative stress and chronic inflammation in the body.
Recovery is not only physical, but also mental.Activities such as meditation, light yoga, or simply taking a break from busy routines have been proven to help reduce stress and balance hormones in the body.
How to exercise to stay healthy and youthful
Quoting from
Live Well Magazine
, experts suggest a more balanced approach to exercise, including:
– Follow WHO recommendations, namely 150 to 300 minutes of moderate intensity physical activity per week.
– Combine structured exercise with leisure activities.
– Provide rest days between heavy workouts.
– Monitor body signals, such as excessive fatigue or pain.
– Incorporate strength, balance, and flexibility training.
Simple exercises like
squats
,
lunges
,
push-ups
, and
glute bridge
proven to help maintain muscle mass and prevent decline in body function with age.
By balancing physical activity, rest and fun, exercise not only maintains fitness, but also helps the body age more healthily and with quality.
(nga/asr)
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