Metabolic specialist with 21 years of experience flags exercise habits that may accelerate ageing

Dr. Sumit Sharma, a seasoned metabolic specialist with 21 years of experience, has identified certain exercise habits that may lead to accelerated biological ageing. In an X post, Dr. Sharma pointed out that while effort is a common denominator, the type of exercise can make a significant difference. He noted that daily high-intensity interval training (HIIT), long-distance running on concrete, and heavy lifting without adequate recovery can contribute to the wear and tear of joints and tissues over time.

In contrast, Dr. Sharma suggested that Zone 2 Cardio (45-60 minutes, 3-4 times per week) at a conversational pace, strength training (2-3 times per week) focusing on compound movements like squats, hinges, pushes, and pulls, and weighted walking (10-20kg) can help reverse biological ageing. Dr. Aniket Mule, a consultant in internal medicine, elaborated on the importance of exercise in the ageing process.

He explained that ageing is not merely about the passage of time but also about how well our bodies function. Proper exercise can preserve muscle mass, support joint health, improve metabolism, and enhance overall mobility. However, improper or excessive training can expedite wear and tear, particularly on joints and connective tissues.

Dr. Mule emphasized that the key lies in the type of exercise and its execution. High-impact workouts, overtraining, or poor form can place excessive stress on joints, especially for those who push themselves without sufficient conditioning. On the other hand, older individuals who prioritize controlled, joint-friendly movements often maintain better mobility and function.

Dr. Mule stressed that a balanced routine, including strength training to maintain muscle mass and bone density, low-impact activities like walking, swimming, or cycling for cardiovascular health, and mobility exercises such as stretching or yoga to preserve range of motion, are crucial for healthy ageing.

He highlighted that while these exercises are not inherently harmful, incorrect technique or lack of progression can lead to joint degeneration and chronic injuries. Dr. Mule concluded by advocating for sustainability over intensity, underscoring the importance of choosing the right exercises, maintaining proper form, allowing for adequate recovery, and adapting workouts to meet individual body needs. The goal is not just to stay fit but to age well with strength, stability, and resilience.