Peter Embiricos cites study showing fitness gains are possible later in life

A new Karolinska Institutet study suggests adults can still improve physical capacity well into later life, even after age-related decline begins around 35. Peter Embiricos says the findings reinforce that consistency and sustainable habits matter more than when someone starts exercising.

Why it matters: - The study pushes back on the idea that aging shuts the door on meaningful fitness gains. - The findings offer a practical message for adults who feel they waited too long to get healthy. - Regular exercise can still improve strength, cardiovascular fitness, mobility and day-to-day function later in life.

What happened: - Peter Embiricos highlighted research from Sweden’s Karolinska Institutet on aging and physical fitness. - Researchers followed adults for 47 years and tracked participants ages 35 to 79. - The study found strength and cardiovascular fitness begin to gradually decline around age 35. - Participants who started exercising later in life still improved physical capacity by up to 10 percent.

The details: - The research found that age-related decline is natural, but regular physical activity still delivered measurable benefits throughout adulthood. - Adults who increased activity later in life showed meaningful improvement even after performance had already started to decrease. - Embiricos said consistency matters more than when someone begins. - “Many people assume that if they didn't stay active in their twenties, they've already fallen too far behind,” Embiricos said. - “This research shows that the body remains remarkably adaptable. Starting later is still far better than never starting at all.” - The findings also support building sustainable exercise habits instead of chasing short-term fitness goals. - Regular exercise helps preserve functional ability and supports independence as people age. - The research aligns with broader evidence that exercise supports cardiovascular health, muscle strength, balance, mobility and everyday function.

Between the lines: - The message is less about reversing aging and more about slowing decline. - That shift matters because it makes fitness feel accessible to people who are discouraged by their current age or condition. - Embiricos said the biggest barrier is often the belief that change is no longer possible. - “Small, consistent improvements accumulate over time, and every workout is an investment in your future health regardless of when you begin,” Embiricos said.

What's next: - The study could encourage more adults to restart exercise after long gaps or begin for the first time. - As more people seek realistic ways to stay healthy, consistent training is likely to remain the main recommendation for healthier aging. - The practical takeaway is that measurable progress is still possible at almost any adult age.

The bottom line: - Starting late is not the same as being too late. Consistent exercise can still produce real gains in later life, even after physical decline has begun.