- 1 Exercise Has Anti Aging Benefits.
- 2 Staying Young Through Exercise
Exercise Has Anti Aging Benefits.
We all know that exercise keeps us healthy and fit. However, exercise does more than just keep our body in good physical condition. The anti aging benefits of exercise cannot be played down.
There are many good effects of exercise on aging. It acts in many ways to delay or mitigate some of the physical, mental and emotional effects of aging. Along the way, it also helps us look and feel younger!
Creams, lotions, moisturizers and other products applied to the skin may feel good, but they only work (or at least we hope they do) on the ‘outside’. Exercise helps defy the aging signs from the inside out.
There is scientific evidence which shows that aerobic exercises does improve memory retention and learning abilities. Walking for at least thirty minutes a day, at least four times a week, can greatly improve blood flow to the brain.
This then provides more oxygen to the brain, which in turn prevents beta-amyloid plaques from building up, thus helping to prevent Alzheimer’s disease.
So playing crossword puzzles, Sudoku and other mentally-stimulating games is definitely not the only way to keep your brain sharp. Exercise will too!
Younger Looking Skin
Exercising for at least three times a week has been shown to reverse the visible signs of aging, so our body looks younger. It is not only those in middle-age who will benefit from exercise. The same is true for people in their older years who regularly stick to their exercise regimen.
The portion of the skin referred to as stratum corneum is one of those areas that are benefited the most by regular exercise. Experts say that exercise preserves the health of the skin’s stratum corneum and even reverse its signs of aging.
The stratum corneum is the part of the skin which readily displays aging effects as it sags, wrinkles, droops and thickens due to diminished elasticity and dying cells that naturally occur with aging.
As we age, we become more prone to falls and more susceptible to fractures when we do. However, a 2010 study showed that regular exercise can help reduce one’s risk of falling by as much as 13 per cent. This percentage may seem small but the fact is that one in every three adults aged 65 and older fall every year, according to research.
Falls can result in fractures, tissue and organ injuries and even death. One of the best exercises for seniors for balance is Tai Chi. A study published in the British Journal of Sports Medicine revealed that Tai-Chi was effective in helping people prevent falls while their mental health was also improved.
Undertaking weight bearing exercises will cause new bone tissues to form thereby making your bones as well as your muscles stronger. The good news is that you do not have to be an athlete in order to achieve these benefits. Weight bearing exercises are easy to do and can be performed almost anywhere.
Examples of these exercises include climbing stairs, jogging, running, walking, tennis, dancing, basketball and many more. If you have a child or a teenager in your family, encourage them to do these exercises with you.
As well as encouraging you to exercise, this will help to “future-proof” the child from weak bones. This is because the greatest gains in bone mass can be achieved during or before and during puberty. They need to have as much bone mass as they can while they are still young to ensure they have greater bone mass as they age.
Don’t let that dishearten you, as bone density and strength can be improved at any age.
Staying Young Through Exercise
The real secrets of slowing down the aging process cannot be found in the hands of a plastic surgeon. It also does not mean that you need to have plenty of money to splurge to be able to have your skin, face and other body parts look younger than your age.
Slowing down the aging process only takes a pair of good shoes and a determined mind to stick to a regular exercise schedule. Exercise has been shown to prevent acceleration of the aging process. We all know about the anti aging benefits of exercise, but what is the science behind it?
Exercise Significantly Influences Mitochondrial Biogenesis
The mitochondria is referred to by experts as the “power plant” of the cells that plays a crucial role in generating energy to be used for many metabolic functions.
In simple terms, mitochondria can be considered the “essence” or “vitality” that exists within each cell. As we age this vitality dissipates and weakens. This causes a circular reaction in which our whole body becomes less engaged and weakened. This causes a further reduction in power in the mitochondria and so it continues.
Exercise can break this cycle by increasing the mitochondrial mass of cells via a process known as mitochondrial biogenesis. This increases the power or vitality of the cells, instigating the process of anti aging at the cellular level.
Regular exercise influences certain processes in the body to prevent the reduction of mitochondrial mass in order to slow the aging process. This statement was based on a 2011 study published in Applied Psychology, Nutrition and Metabolism which revealed that when a person exercises their body will become capable of inducing many changes in the content as well as activity of the mitochondrial enzyme.
This will then lead to an increase in the body’s cellular energy production which in turn will also lower the risk of suffering from many chronic diseases associated with aging. The best thing about it is that mitochondrial changes will not only impact a person’s fat tissues and skeletal muscles. Any positive changes in mitochondrial biogenesis can also be beneficial for many other vital organs in the body such as the brain, kidneys and liver.
The Importance of Boosting Mitochondrial Activity
When mitochondrial activity is being powered up free radical damage can significantly be prevented. These free radicals occur as toxic byproducts of the body’s metabolism. Exposures to toxins, chemicals and pollutants can also cause increased free radical damage in the body. These free radicals can wreak havoc on the tissues and cells resulting in the destruction of the person’s DNA as cellular lipids and proteins will also be damaged.
If nothing is done to prevent damage and decay in the mitochondria the person increases their risk of impaired ability to use fat and carbohydrates for energy. In addition, they are more likely to become insulin resistant and overweight or obese. Above and beyond this, it also contributes to accelerated aging.
To find out more about the effects of a mitochondrial malfunction or disease, click here.
Exploiting the Power of Exercise to Combat Aging
A study aimed at finding out the long term effects of exercise was conducted and published in the journal titled Circulation. The study proved that exercise helps a person to stay young as it lowers the levels of inflammation in the body. The researchers ensured that the study participants adhere to a prescribed level of physical activity of 150 minutes per week.
Spending 150 minutes of exercise per week can be broken down into 20-30 minutes of physical activities each day. How do you make this work for you? You may opt to go for brisk walking, jogging, cycling, running coupled with some time spent on gardening and in doing any household chores.
The most important thing is to be physically active. Steer clear of any extreme forms of exercise which may increase inflammation in the body. The anti aging workout plan that you follow should be tailored to fit your age and physical condition. By following a consistent exercise plan you will enjoy the anti aging benefits of exercise.