The Man Who Kept Moving

In a quiet neighborhood in Italy (my relatives are from Northern Italy, but both

regions are renowned #BlueZones {Buettner, 2012}) lived Antonio,** a man whose life seemed to defy the limits of age. At 102 years old, he was still tending to his garden, taking daily walks up and down the hilly streets, and even helping his grandson repair an old bicycle. His secret? Constant, purposeful #movement.

Antonio's story is not unique to Sardinia, nor other longevity hotspots around the world. In places like Okinawa and Loma Linda, where centenarians thrive, movement is woven into daily life (Buettner, 2012). The connection between physical activity and longevity is well-documented, but Antonio’s life offers a specific example of what science tells us: #movementismedicine, while stillness is stupid (and offers a quick path to decline).

A Life in Motion

Like many in Europe, Antonio's childhood was filled with long walks to school, helping his father in the fields, and playing soccer in the streets. These habits never left him. Unlike conventional views of "retirement" in America, Antonio kept moving as he aged. He woke up early to work in his garden, walked to the market daily, and never once considered retirement as a secession from activity.

What sets people like Antonio apart is movement embedded in daily life. Indeed, a landmark study published in The Lancet found that even low-intensity physical activity, such as walking or gardening, can reduce risk of early death (Ekelund et al., 2019).

Welcome to Vicenza, Italy, where a bike ride in the country, a walk to the market, or a game of soccer are common activities for all ages.

The Science of Movement and Longevity

You can visit small towns dotting Europe (including where my relatives still live in #Vicenza, Italy) and readily encounter examples of Antonio's lifestyle...octogenarians vigorously walking or biking to/from market and fully engaging in household and community activities.

Such regular physical activity has been linked to a lower risk of cardiovascular disease, dementia, and even certain cancers (Warburton & Bredin, 2017). A 2018 study in JAMA Network Open examined 122,007 participants over 23 years and found that higher levels of cardiorespiratory fitness were associated with significantly lower mortality rates, with no upper limit to the benefits (Lava et al., 2018). In other words, staying active in any capacity keeps death at bay.

Movement also maintains muscle mass and prevents sarcopenia (age-related muscle loss, often leading to frailty and falls) (Cruz-Jentoft et al., 2019). By continuing to work in his garden and walk to the market well into his 100s, Antonio unknowingly followed the best anti-aging advice science has to offer.

Movement, Mood, and Mortality

Beyond physical health, #movement plays a crucial role in mental well-being; another predictor of #longevity. Like my relatives, Antonio was always surrounded by family and friends, sharing stories as they walked through the village. His #movement was necessary for social engagement, which is another factor closely linked to a long life (Holt-Lunstad et al., 2015).

Exercise has been shown to reduce symptoms of #depression and #anxiety, which, in turn lower #mortality risk (Schuch et al., 2018). Antonio’s daily walks were keeping him connected, mentally sharp, and emotionally resilient.

The Danger of Inactivity

Contrast Antonio’s story with those of people you know. Even younger Americans tend adopt more sedentary lifestyles, mostly by choice and habit (as opposed to necessity, as is the case with the patients with disabilities with whom I work). Is it any wonder that Americans not living in "Blue Zones" develop cardiovascular conditions and in most cases, struggle with mobility issues or basic range of motion in their joints by age 60?

In fact, the World Health Organization recently identified physical inactivity as the fourth leading risk factor for global mortality (WHO, 2020). Sitting for prolonged periods increases the risk of cardiovascular disease, type 2 diabetes, and early death (Katzmarzyk et al., 2019). Restated, disease and death are often consequences of #movementdeprivation.

Lessons from Antonio’s Legacy

Antonio passed away peacefully in his sleep at 103, just days after his last walk to the market. His life was a testament to the power of movement as a lifestyle. What can we learn from Antonio, and literally millions who live like him?

Incorporate movement naturally: You don’t need a gym membership to stay active (although classes are a great way to socialize and keep in shape). Even standing rest breaks throughout the day can have profound effects on health and longevity.
Stay socially engaged: Movement is often tied to community. Whether it’s a walk with friends or an active hobby, physical activity is more sustainable when it’s enjoyable.
Never stop moving: Declines in physical activity often (and almost unfailingly in my immediate familial experiences) precede decline in health.

**Note: Name changed but the story is true

References

Buettner, D. (2012). The Blue Zones: 9 Lessons for Living Longer from the People Who've Lived the Longest. National Geographic Books.

Cruz-Jentoft, A. J., et al. (2019). Sarcopenia: Revised European consensus on definition and diagnosis. Age and Ageing, 48(1), 16-31.

Ekelund, U., et al. (2019). Physical activity and all-cause mortality across levels of overall and abdominal adiposity in European men and women. The Lancet, 388(10051), 1265-1275.

Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2015). Social relationships and mortality risk: A meta-analytic review. PLoS Medicine, 7(7), e1000316.

Katzmarzyk, P. T., et al. (2019). Sedentary behavior and life expectancy in the USA: A cause-deleted life table analysis. BMJ Open, 9(9), e026905.

Lava, S. A. G., et al. (2018). Cardiorespiratory fitness and long-term mortality. JAMA Network Open, 1(6), e183605.

Schuch, F. B., et al. (2018). Physical activity and incident depression: A meta-analysis of prospective cohort studies. American Journal of Psychiatry, 175(7), 631-648.

Warburton, D. E. R., & Bredin, S. S. D. (2017). Health benefits of physical activity. Canadian Family Physician, 53(6), 1155-1162.

World Health Organization. (2020). Global recommendations on physical activity for health. WHO Press.