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How exercise helps you get younger
The evidence is here! Just ten minutes of exercise a day can reduce your risk of diseases related to old age and keeps you looking young.
Exercise: The best anti-aging assistant
Do you want to see yourself and feel good in your 40s, 50s, 60s and even later? Forget about spending money on the latest anti-aging creams and lotions. Instead, invest your time and energy in an exercise plan.
“If you’re in regular physical activity, you’re doing really wonderful things for your body,” says Dr. Greg Wells, an assistant professor in the faculty of kinesiology and physical education at the University of Toronto.
To begin with, the very act of breathing more strongly has an impact on improving your health.
You breathe more strongly because your body needs oxygen to improve all aspects of the oxygen transport pathways, including your lungs, heart and muscles.
“Exercise helps make almost every tissue in your body better and healthier,” he says.
This means that feeling and looking better (inside and out) is going to give you a youthful effect.
In fact, Jonathan P. Little, assistant professor and specialist in exercise psychology at the University of British Columbia, has managed to explain that recent studies on exercise and aging are changing the way we think about getting older.
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” There is research to suggest that perhaps what we consider normal aging (loss of muscle mass and resistance) has a lot to do with inactivity. As you get older, you tend to be less active, so maybe what we thought was the aging process, it’s just lack of activity, “says Little.
Additionally, Dr. Wells explains that there is evidence that connects regular physical activity with decreased risk of chronic diseases, such as cardiovascular disease, type 2 diabetes, Alzheimer’s and some types of cancer.
And the good news is, you do not have to run marathons to take advantage of the benefits; walking, cycling, swimming, yoga, golf or any other activity in your lifestyle will boost your body and your brain.
The key is, according to experts, in consistency.
With all this in mind, here we tell you how exercising can keep you healthy, fit, and feeling young (no matter your age)
In your 30: Create habits
If you had physical activity in your 20’s, do not stop now. According to Little, everything is very easy to lose those healthy benefits that exercise gives you.
One study used healthy young men and reduced their steps from approximately 10,000 to just 1,500, in two weeks, they began to lose their progress in exercise, created insulin sensitivity and gained abdominal fat, he explains.
“Essentially, you should start showing symbols of metabolic syndrome, or type 2 diabetes, in a very short period of time.”
And how exactly should you exercise?
Well, if you are moderately active and are looking to push yourself farther, the general recommendation is 60 minutes a day, five days a week or six days a week.
But for those who are just beginning, Dr. Wells quickly dismisses those guidelines, “I am aware that this is a lot for the majority of the population,” he explains. “Eighty-five percent of the population does not exercise enough to prevent chronic diseases , so I do not really care about those numbers. What I do tell people is that consistency is everything ”
As Allana LeBlanc, an expert in physical activity of ParticipACTION, points out, you can start with little.
“We recommend exercises in periods of at least 10 minutes of moderate to vigorous intensity.”
The measure of intensity is your ability to have a conversation while you are active.
For moderate intensity, you should be able to engage in a conversation, even if you are breathing more strongly. Your intensity will be considered vigorous if you are struggling to be able to talk during your activity.
Add activities in your 30 will have immediate benefits , from improving your heart health and create muscle to strengthen the bones and improve your sleep and mood. And on the way it will help you by lowering the risk of these so-called “diseases of the age” , such as osteoporosis, Alzheimer’s and diabetes.
In your 40: Do not stop now
“This is a stage of life where many careers really start to take off, a time where work is critical,” Dr. Wells says. ” People often sacrifice exercise because they are busy, but this is one of the most important moments to exercise. ” “Why? Because exercise also helps your brain. ”
There are fantastic investigations that show that exercise can increase your ability to learn, concentrate and focus; everything you need to do your job well ”
It will also help you keep your weight under review, something that we should all be more aware of as we age is our weight.
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While exercise as such may not take your kilos off, it will improve your longevity. ” Even without the weight reduction, the activity will really help with blood pressure, high cholesterol and type 2 diabetes,” says LeBlanc. “These are the ones that really hurt you later in life and make it harder for you to do the things you want to do”
Dr. Wells agrees: “I do not worry about weight; I worry about body composition. I want us to have more muscles and less fat, because that leads to better health. To do that, we need to keep exercising as we get older. ”
This includes some type of cardiovascular exercise (walking, running, swimming, cycling), as well as some strength training for the maintenance of muscles and bones. Flexibility training is equally important.
Bono: Do you know about those lines and wrinkles that usually attack you in the 40s? Research shows that exercise can help with that, too.
In your 50s and more: Protect your health
Still active? Give yourself a pat on your toned back, especially if you’ve put your batteries and made regular and vigorous activity a priority. Your prizes may even show up in your DNA.
A recent study of runners from 55 to 72 found that the length of the telomeres (the protective layers in the DNA chains that prevent fraying, think of the plastic caps at the end of the shoe braids) are virtually the same as those of 18 to 32 years old. While, sedentary people in that same range of 55 to 72 years have much shorter telomeres.
“As we age, the telomeres shorten and the DNA starts to fray,” Dr. Wells explains. “Errors begin to accumulate in our DNA, and this is one of the reasons why our bodies are thought to deteriorate as we get older”
In fact, regular exercise can keep you young, even in the cells.
But even if you lost the movement bus until your 50th, it’s not too late to start and get benefits.
“At any age, even in the 90s, people can get in shape, gain muscle and gain strength through exercise,” explains Little. “From a scientific and lifestyle point of view; you’re never too old to start earning profits from the exercise ”
LeBlanc says: “There is no exact point for when it is especially beneficial or for when everything is lost. You can look for the benefits of physical activity throughout your life. ”
The key is to find something you enjoy doing at least three times a week. “It can not be something you do only on weekends,” Dr. Wells emphasizes. “You have to adapt to your life as a priority because consistency is what makes the difference in the world.
It does not matter how much you do; it matters how consistent you are. ” He explains that using only 1% of your day (about 15 minutes) for an activity can make a big difference in your life.
“Exercise in your 50s or more is really about protecting your health. It’s about preparing yourself so you can continue living a world-class life. People currently do not want to focus their retirement and play cards; They want to go out and travel the world, be active, play golf and play with their grandchildren. Now you are looking for an active, healthy life; and this is highly possible if you keep exercising. “
Why do some of the fitness women of 60 or more look younger than they are?
The answer is in the question, a study from McMaster University in Hamilton, found that women over 65 who exercised for a minimum of two hours a week for three months had the composition of a woman’s skin. 20 to 30 years less.
Apparently going to sweat at the gym results in skins that look younger!
The message is clear: The best anti-aging remedy is exercise.
