Do you ever wish your body was as fit and lithe now as it was 10 years ago? Then get up and keep moving! Studies show that exercise not only slows the aging process but may also help you turn back the physical effects of time.

A follow-up of five 50-something men involved in the Dallas Bed Rest and Training study found that 30 years on, their aerobic and cardiovascular fitness had plummeted. Under supervision, they gradually returned to more exercise, increasing their training over six months. At the end of that period, the results were startling. When re-measured, all five men had completely restored their fitness to the level it was 30 years earlier. Exercise had reversed their aging process.

The benefits of regular exercise in promoting wellbeing as we age are so impressive and diverse across all areas of health that exercise is the closest thing to an elixir of youth ever discovered. You don’t have to run marathons or punish yourself with gruelling boot camp workouts to reap the rewards of exercise. In fact, overdoing it can have the opposite effect and make you age faster via impacts on your immune system and the production of free radicals. Regular exercise in moderation, however, can help you to live longer and healthier.

The Norfolk EPIC study, which tracked the health habits of 20,000 men and women, found that exercise was one of four behaviours that led to an average increased lifespan of 14 years (along with not smoking, drinking moderate amounts of alcohol and eating five serves of vegetables daily). Research conducted as part of the long-term Physician’s Health study in the US found that men in their 70s who enjoy regular physical activity, don’t smoke, are not obese and do not have diabetes have a 54 per cent chance of celebrating their 90th birthday. Exercise also promotes vitality. Research shows it can reduce fatigue by 65 per cent and increase energy by 20 per cent.

Exercise helps to nurture your body, mind and spirit. For this reason, we should stop thinking of exercise as a chore or simply a fast track to tight, toned bums and thighs. Instead, exercise should be embraced as a self-nurturing lifestyle change that will maintain the health of your body so you can enjoy your life with passion and vigour. Aim for 30–45 minutes most days of the week.

From yoga and Pilates to walking, swimming, playing tennis, pulling weeds out of the garden and raking up leaves, healthy exercise comes in many varied, enjoyable and exciting forms. To maintain motivation to stay fit, it’s essential to find a form of exercise you enjoy. Look beyond the gym to exercise that brings you back in contact with nature, such as tai chi in the park, walking at dusk, hiking in the mountains and surfing.

Prevent boredom by listening to music, ebooks or podcasts while you exercise. Consider exercise with a feel-good factor such as belly dancing or inline skating. Challenge yourself with indoor climbing or squad swimming. Or sign up for a team sport and you’ll be compelled to turn up so you don’t let the others down. Once you commit to regular exercise, you never look back and enjoy an impressive range of healthy benefits for life.