Janet's Fitness Blog

Turn Back Time through exercise

Posted on February 7th, 2011

Regular exercise of any kind is the key to feeling young, lowering the risk of many diseases, avoiding weight gain, and maintaining physical ability into the senior years. When designing an anti aging strategy at any stage of life, exercise is one of two vital components. The other is a healthy diet. I will only be discussing the exercise component.

Lack of exercise and aging go hand in hand. If you are inactive, you will lose muscle tone and strength, your cardiovascular fitness will suffer, and you will find yourself less able to participate in sports or do other things you used to enjoy. Your posture will likely suffer as muscles deteriorate, and you will begin to suffer from back pain. Your blood pressure may start to rise. A sedentary lifestyle can result in myriad different physical problems. Even people who are quite young can seem prematurely old if they suffer from these effects of inactivity – from this perspective; any activity is anti aging exercise.

In order to reap the anti-aging benefits of exercise, one does not have to be a fanatic, or do it exhaustively and vigorously. For an older person who has not exercised much in his or her life, taking 30 minute walks or gardening can provide great health benefits, and prolong the quality of life. For the most optimal benefits, though, aerobic activity alone is not enough. As we age, it does not help to support our muscles or weight. Strength training is crucial because it increases balance, strength, and improves the posture. Strength training decreases the likelihood of developing rheumatoid or osteo-arthritis.

While you are concentrating on anti aging exercise, you’ll be dealing with another potential problem: the tendency to gain weight as you grow older. It’s a fact that people tend to gain weight once they reach middle age. It’s a slow conversion of muscle mass to fat storage due to lower activity levels, a slowing of the metabolism, and hormonal changes. Decreased exercise and aging seem to irrevocably result in fat storage. But it doesn’t have to be that way. Keep up your activity levels by engaging in sport, walking, biking, swimming or some other regular exercise. Even gardening, house cleaning, and trips to the store can be opportunities to get exercise. You’ll stay trim and avoid health problems at the same time.

The most important factor in exercising as we age is the maintaining of independence. For older people, independence is priceless. Through moderate exercise that includes strength training, the motor functions will keep working properly, the chance of falling decreases, and the confidence to perform tasks remains and increases. Falls are the leading cause of death amongst older adults. Nearly 1 in 3 older adults fall at least 1 time per year.

Moderate exercise can not only slow down the aging process, it can also help to relieve some of the problems that are commonly associated with getting older. Exercise can improve your health and emotional well being in many ways. Other benefits from exercise may include:

• Reduced bone loss
• Improved muscle tone
• Improved reaction time
• Improved posture
• Improved social life
• Improved memory
• Improved balance
• Improved mood
• Increased ability to think clearly
• Increased mobility
• Increased flexibility
• Better sense of balance and coordination
• Relieved insomnia
• Relieved anxiety and depression
• Relieved back and joint pain
• Reduced stress
• Reduced blood pressure
• Reduced Cholesterol
• Reduction of body fat

Exercise does not have to be scary or painful. It can be fun. Engage in sports, active leisure time activities, regular work outs or whatever interests you – it’s all anti aging exercise. Your bones will remain strong, your strength levels will stay up, your joints will stay flexible, and you outlook will be positive. In addition to helping you age gracefully, exercise helps you keep your independence, helps you maintain a high quality of life, gives you more self-confidence, and it provides a great social outlet. While growing older is scary, the fears can be diminished a bit by taking control of your life and body, and naturally slowing down the aging process through regular moderate exercise and strength training. It is never too late to start!

Moderate exercise is safe for most people, but everyone should talk to his or her health professional before starting an exercise program.

February 7th, 2011 by Janet Hern
Posted in Fitness |

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