Seventeen years ago, Dr. Eric Topol, a renowned cardiologist and the founder of the Scripps Research Translational Institute in La Jolla, embarked on a mission to uncover the secrets behind exceptional aging. At 53, Topol was driven by both scientific curiosity and personal interest in understanding why some individuals age gracefully while others do not.
Initially, Topol suspected genetics played a crucial role. Together with his colleagues, he spent over six years sequencing the genomes of approximately 1,400 individuals aged 80 and above, all free from major chronic diseases. These individuals were deemed “Super Agers.” However, the study revealed few genetic commonalities, suggesting that DNA alone did not account for their remarkable aging.
In his new book, “Super Agers: An Evidence-based Approach to Longevity,” Topol synthesizes hundreds of studies on health, disease, and aging. He envisions a future where advanced drugs, biochemistry, and artificial intelligence can potentially reverse aging processes. Yet, he emphasizes that lifestyle changes, particularly exercise, can significantly enhance the likelihood of becoming a super ager today.
The Power of Exercise
According to Topol, exercise stands out as the most impactful lifestyle modification for promoting healthy aging. “Of all the things we know about, the one that rises to the very top is exercise,” he stated. Exercise is the only intervention proven to slow the body-wide aging clock, effectively altering the rate at which we age.
While diet and social interactions are also critical, exercise boasts the most compelling evidence for fostering healthy aging. Topol, who once solely advocated aerobic exercise, has expanded his regimen to include strength training after researching its benefits.
Transition to Strength Training
“When I saw all the evidence, I became totally convinced,” Topol remarked. Strength training and grip strength have shown strong correlations with healthy aging. Once a self-described “weakling,” Topol now incorporates resistance training into his routine, resulting in improved strength, balance, and posture.
Initially, Topol worked with a trainer to avoid injury, but now he trains independently. He emphasizes that anyone can start strength training without a trainer by accessing online resources. His routine includes planks, lunges, squats, and resistance band exercises, all performed at home for convenience and cost-effectiveness.
Integrating Aerobic and Strength Exercises
Topol continues to engage in aerobic exercise, albeit less frequently than before. He now balances aerobic activities, such as walking and cycling, with strength training sessions. “I used to do aerobics six out of seven days a week,” he shared. “Now I do aerobics about four times a week and integrate resistance training on the other days.”
Topol advises patients to incorporate exercise into their daily routines, considering factors like work schedules and energy levels. He suggests simple activities, such as brisk walks during lunch breaks or at-home lunges, to make exercise more accessible.
The Social and Environmental Factors
Beyond physical activity, Topol underscores the importance of social interactions and exposure to nature for healthy aging. “The data suggests that, as we get older, we tend to become recluses,” he noted. “And that’s not good for healthy aging.”
Exercising outdoors with friends combines physical, social, and environmental benefits, making it an ideal activity for promoting longevity. “If you can be outside moving around in nature with friends, that’s a twofer, a threefer,” Topol explained.
Extending Health Span, Not Just Lifespan
Topol’s ultimate goal is not merely to extend lifespan but to increase the health span—the years lived free from major age-related diseases like cancer, cardiovascular disease, and neurodegeneration. Studies indicate that lifestyle factors, particularly exercise, can add seven to ten years of healthy aging.
Topol, who is currently free from age-related diseases, aspires to live well into his 80s and beyond. “If you’re 85 and you don’t have any of those diseases, you’ve hit the jackpot,” he stated. Through his research and personal practice, Topol is doing his best to reach that milestone.
