By Steve Hill is a nonprofit advocacy organization and news outlet covering aging and rejuvenation research.

The original story

If you need yet another reason to exercise as part of your health and longevity strategy, then check out this study, which suggests that aging of the immune system can be slowed by exercise.

The problem with our modern lives is that we are, in general, much more sedentary than our ancient ancestors, who hunted and engaged in intense physical activity in order to survive. They often covered great distances in their hunt for food, and their world was one of constant movement and activity. In contrast, we spend more time behind a desk or sitting on the sofa than we do hunting bison on the Great Plains.

To make matters worse, as we age, we become even less physically active, which is seriously bad news for the body and contributes to muscle loss, bone thinning, and even decline of the immune system.


What confounds human studies of immunosenescence is that physical activity is not taken into account in either cross-sectional or longitudinal studies of immune aging. The majority of older adults are largely sedentary and fail to meet the recommended guidelines for physical activity of 150 min of aerobic exercise per week. Regular physical activity in older adults has been associated with lower levels of pro-inflammatory cytokines such as IL-6, TNFα, improved neutrophil chemotaxis and NK cell cytotoxicity, increased T-cell proliferation and improved vaccination responses. Thus, the current literature on immunosenescence is not able to determine which aspects of age-related immune change are driven by extrinsic factors and which may be the consequence of a constitutive aging programme.

Here, we studied several aspects of the adaptive immune system in highly physically active older individuals (master cyclists) in which we have shown the maintenance of a range of physiological functions previously reported to decline with age.

We show that compared with more sedentary older adults, the cyclists show reduced evidence of a decline in thymic output, inflammaging and increased Th17 cell responses, although accumulation of senescent T cells still occurred. We reveal high serum levels of IL-7 and IL-15 and low IL-6, which would together provide a environment protective of the thymus and also help to maintain naïve T cells in the periphery. We conclude that maintained physical activity into middle and old age protects against many aspects of immune aging which are in large part lifestyle driven.

The decline of the immune system

As we age, the thymus, the organ that produces the majority of T cells, starts to shrink in a process known as involution.

During this process, the T cell-producing tissue changes to fat and the production rate of T cells steadily falls.

The first major drop in thymic output occurs towards the end of childhood; prior to this, we produce T cells at a furious rate, which may also somewhat explain why children are so resilient and can heal injuries faster.

Ultimately, the loss of thymic tissue and the decline of T cell production leads to the failure of the immune system, leaving us wide open to infections and microbial invasion.

The immune system is also responsible for clearing senescent cells, and, as it declines, more and more of these problem cells build up, leading to chronic inflammation and increasingly poor tissue repair.

Exercise keeps the thymus young

The new study by Janet Lord, Professor of Immune Cell Biology at the University of Birmingham in the UK, looked at 125 male and female cyclists between 55 to 79 years old who had bicycled heavily during their adult lives. They found that these people did not suffer from the typical loss of muscle mass (sarcopenia) seen during aging, nor did their bones become significantly thinner as is often observed in normal aging.

The research also showed that the age-related decline of T cell production in the thymus was negligible in older people who have maintained high physical activity throughout their lives compared to people who did not exercise regularly. The study results showed that active older people have a similar level of T cell production as people in their 20s.

The cyclists had high levels of the hormone interleukin 7 present in their blood, which helps to slow down the shrinking of the thymus. The hormone is produced by various cells in the body, including muscle cells; the researchers believe that the more active the muscles are, the more hormone is produced, which keeps the thymus functionally younger.


While the results are significant and are yet another reason to exercise, it would be interesting to see the outcome if the thymus could be restored to the production level that we all enjoy as children. Certainly, there are researchers working on rejuvenating the thymus, and the initial results have been positive.

Until that therapy arrives, the best we can do right now is to maintain physical activity in order to try to slow down aging of the immune system as much as possible.

Staying young — inside and out — can help you live the active, full life most of us desire.

Introduction to Principles of FLY (Feel@Look Younger) Planner. Heber City Plan.

  • Activity
  • Beauty Routine
  • Anti-Aging Habits
  • Eat Wisely
  • Mental Health

1. Activity (HabitAge)

Free Workout Planner

Fitness, Health, and Weight Loss Planner – you have everything in one place!

Wasatch Aquatic Center

Location: 744 South 200 East, Heber City, UT 84032

1. Water Aerobics/Aqua Fit
An aqua aerobics class will allow you to burn between 350 and 700 calories in a one hour class due to the increased resistance to movement in the water. Good for weight loss/fat burning & excellent cardio respiratory exercise.

2.Water Zumba
Water creates natural resistance, which means your muscles still get worked during the class. Aqua Zumba classes are for every age and gender, making it a workout that’s pretty much perfect for everyone. It’s a much higher intensity workout than water aerobics, but still keeps that same low-impact goodness so your joints won’t be killing you after.

3. Boga Mat Yoga
The BOGA FITMAT is a mat that floats on top of the water and allows you to get a full body workout on an unstable surface. The workout combines cardio and strength training exercises.

4. Adult Swimming Lessons

HEBER VALLEY – Breathe in the cool mountain air in Utah’s Little Switzerland

Goga LLC – a yoga class with goats!

There are multiple health benefits to practicing yoga.
There are also many benefits to participating in animal-assisted therapy. The goats are the main part of the class. Animals, goats included, have been known to help people with depression, lower stress and fatigue levels, and help you forget about pain.

Location: 784 W Resort Dr, Midway, UT 84049

2.Beauty Routine (HabitAge)

Your face is your canvas, treat it to the best of the best. Healthy skin is glowing skin is beautiful skin, and we believe it’s your skin, with the right products to support it.
Health food store
Address: 989 S Main St, Heber City, UT 84032

The Finest Clothing Made Is A Person’s Own Skin
Nelson Esthetics Salon Spa

Address: 322 Gateway Heber City, UT 84032

“We believe that all people should be an advocate of their own health.”

See how you can magnify your beauty (Facials & Masks, Microdermabrasion, Micro-Needling, Men’s Facials, Body Treatments) – 
Take care of the skin as it’s your biggest organ.
Address: 190 North Main, Heber City, UT 84032. Phone: (435) 657-1930

The road to better-looking skin
The removal of dead skin from the surface is a big part of skin care. How does it benefit your skin?
In many situations, what we think of as dry skin is actually just dead skin. Many of those flakes on the surface of your skin are dead cells, and exfoliating with the right products will get rid of these in a heartbeat. This process will then allow you to apply moisturizer to the living layer, which is the one that really needs it.

Massage is a gentle and effective therapy that can reduce stress, relieve pain and muscle tension, improve circulation, increase joint flexibility and reduce fatigue.

Address: 550 W 100 S #A2, Heber City UT 84032

3.Anti-Aging Habits

Main Street Park
Address: 250 S Main St, Heber City, UT 84032

4.Eat Wisely (HabitAge)

Healthy Recipe of The Page

Berry Coconut Cream Delight

Serves 6 Total . Time 5 minutes

This Berry Coconut Cream Delight is not only healthy but delicious too. The rich and creamy coconut milk freezes around the berries creating a wonderful mouth-feel with each bite.

1 (13.5-ounce) can Natural Grocers Brand Organic Original Coconut Milk
1 (16-ounce) bag Natural Grocers Frozen Organic Berries, (blueberries, strawberries, raspberries, or mixed berries)
Optional Sweeteners: erythritol, stevia, Natural Grocers Brand Maple Syrup, etc.
Optional toppings: nuts (pecan pieces, walnut pieces), seeds (sunflower, pumpkin, hemp, or flax), shredded coconut, cacao nibs, cocoa powder, cinnamon powder, coriander powder, or nutmeg.


Pour the coconut milk into a mixing bowl; if it has separated, whisk until it is fully combined. Add the frozen berries. Stir until well combined and add sweetener of your choice to desired sweetness.
Divide into six serving dishes and add toppings of your choice. Before serving, let the berries and coconut milk sit for a few minutes, the coconut milk will freeze around the berries.

Nutrition information for 1 serving without sweetener: 148 calories; 10 g fat; 12 g carbohydrates; 1.5 g protein.

Real natural farm products for those who are seeking optimal health.

Six varieties of raw cheese and hand gather eggs from truly free-range chickens.
Real Beef comes from cattle who enjoy a healthy balanced eco-system. Beef that has been raised on pasture contains higher levels of nutrient richness. Omega 3 fats and CLA increase proportionally with the amount of time cattle spend on grass.

Where in Heber City?
Address: 475 W 910 S, Heber City, UT 84032

Healthy Food in Herber City

Natural Grocers is your source for the best and highest quality produce, nutrition education, dietary supplements and vitamins, and body care products in Heber.
Address: 989 S Main St, Heber City, UT 84032

When to Plant Vegetables in Heber, UT

Your planting strategy (Heber City):

Cole crops like broccoli and cabbage can be direct seeded into your garden around May 4, assuming the ground can be worked, but it’s better to start them indoors around April 6 and then transplant them into the garden around May 26. Do the same with lettuce and spinach.

Do you want to grow tomatoes, peppers, and eggplants? Start these indoors around April 6. Then, around June 11 you should start watching the weather forecast and, as soon as no frost is forecast, go ahead and transplant those into the ground.

For all the summer vegetables like beans, corn, pumpkins, watermelons you should plant those seeds directly into the ground around June 15.

Your fall planting strategy:
Most tomatoes, peppers and eggplants, for example, require around 100 days to harvest, therefore you’d want to transplant those into the ground around May 27.

5.Mental Health (HabitAge)

Sunrise Meditation


Mindfulness Style Meditation –thought !! breath !! body !! emotion awareness practices to reduce stress.
Free Community Drop-in Guided Group Meditation. Beginners Welcome!

Location: Midway Community Center, 75 N 100 W, Midway, UT, 84049

Heber City site:

Bluffdale Anti Aging Plan

Bluffdale Anti Aging Plan



  1. Weight loss by walking (Bluffdale Lions Park – Bluffdale City Park)
  2. Beauty Routine. My Skin. Wrinkles
  3. Healthy Shopping List – MEAL PLAN
  4. Mental Health Matters

Download “Workout Planner: Health & Fitness Goals.

Fitness, Health, and Weight Loss Planner – you have everything in one place!

Weight loss by walking!


Get outside, catch some rays at Bluffdale parks
Distance 1 – 1.9 miles


Bluffdale Lions Park, 14400 S, Bluffdale, UT 84065

First stop
Wardle Fields Regional Park, 14148 S 2700 W, Bluffdale, UT 84065

Bluffdale City Park, 2400 14400 S, Bluffdale, UT 84065


Take a nature walk: views of the Wasatch Range and a significant stretch of the Jordan River.

Distance 2 (Bluffdale Anti Aging Plan) – 2.3 miles


Wardle Fields Regional Park, 14148 S 2700 W, Bluffdale, UT 84065


Parry Farms Baseball Park, 1552 Rock Hollow Dr, Bluffdale, UT 84065

To provide a balance between location&lifestyle while providing community security, education, and a quality outdoor environment. We believe in providing our residents with a good work-life balance.