We all know that workouts are suitable for the body. Yet, the benefits of exercise aren’t for the healthy, young, and physically fit alone.
Training is for everyone because it shields us against the effects of aging.
Our muscle tissue and metabolism decrease with age. For example, adults over 20 lose between 5 to 7 pounds of muscle every ten years.
That’s why you need to exercise daily to combat the effects of aging.
Research reveals that engaging in simple workout sessions is suitable for the;
- Bones
- The brain
- Your moods
- Muscles
Besides, several studies say that prolonged exercise will keep you healthy for long.
Staying fit for long can help you,
- Combat cognitive decline
- Relieve depression
- Slow the start of 40 chronic diseases
- Reduce stress and anxiety
According to Nathan LeBrasseur,“ exercising is the best repair and defense strategy against challenging aspects of aging.
He adds that “there’s enough evidence that exercise can activate gear vital for DNA repair.”
Start exercising now; the earlier the better for you. So, you can choose any workout routine. Whether it’s running, cycling, strength training, and many more. Besides, your age shouldn’t deter you from working out; there’s no age limit.
The research surveyed aged exercising people living in retirement homes. And the findings were that their mental health and cognitive abilities got better.
As a young person, the risks of developing diseases will come as you age. Such diseases include;
- Type 2 diabetes
- Cancer
- Cardiovascular diseases
- Alzheimer’s disease
But, your lifestyle and genes influence chances of getting these diseases, says LeBrasseur. “Thus it's better to take caution as early possible.” He adds.
The advantage is that you can exercise from the comfort of your own home. Also, you don’t need to pay for a gym membership to realize the fruits of anti-aging exercises.
Make sure to stick to your daily routine, and you’ll be fine.
Below are some of the ways experts say regular exercise can boost your health.
- It can boost cognition
As the National Institute on Aging said, switching between tasks and planning activities is a sign of a good cognitive function.
Today exercising is one of the ways you can improve cognition for life. It also reduces the risks of getting diseases you get due to cognitive decline.
Scientists are yet to prove that physical activity can prevent dementia. But studies show that working out can ease the risks of dementia.
Steven Austad is a senior scientific director at the American Federation for Aging Research.
According to him, scientists seem to find endless benefits of training.
“Exercising your muscles produces myokines that are beneficial to the brain,” he says.“Thus it helps sleep better and we all know that good sleep equals good health,” he adds.
2. It can improve your bone density
Your body breaks down weary bone and replaces it with new bone tissue to keep the bones strong. But this slows when you clock the age of 30. People above 40 start to lose more bone than they make.
Thus exercising at a younger age increases bone density and helps fight osteoporosis.
Osteoporosis increases the risks of breaks as you get older by weakening your bones.
Adults aged 50 and above are at a greater risk of breaking their bones due to osteoporosis.
According to the National Osteoporosis Foundation, the disease costs the U.S. health system $ 19 billion per year.
But it doesn’t mean that being older rends you defenseless. You can increase your bone strength and mass with strength training exercises. Although, women need to work out after menopause since women are likely to get osteoporosis than men.
As many aged adults can’t gain more mass, exercising can help prevent loss of bone.
They can engage in activities like:
- Doing yoga
- Swimming
- Cycling
Still, these exercises aren’t enough. Combine aerobic and weight training to boost your balance and reduce the risk of breaks.
3. Exercise can elongate telomeres
A telomere is the caps at the end of DNA strands. Their length shrinks with age which leads to cell senescence. Senescence means the cells cannot divide.
The length of telomere can lead to certain chronic conditions, for example;
- Stroke
- Heart disease
- High blood pressure
Many studies say that exercising contributes to longer telomeres in some people. So, those who don’t exercise have short telomeres, especially in old individuals.
Regardless, it’s not definite if this relationship is decisive. There may be other mechanisms that affect telomere size.
4.Exercise builds muscular power
Aging makes people lose strength and muscle strength. This condition refers to as sarcopenia.
Experts say that strength training is one of the ways you can help lessen that decline.
Muscle strength and power helps one heavy lift and perform daily chores, including:
- Cleaning
- Cooking
Strength and muscle power also helps your body to,
- Fight diseases
- Boost your health and moods
- Maintain your independence for long
Weight training is fruitful and safe for the aged adults, according to researchers at the University of Alabama.
Body building-related injuries are low across all ages regardless of their intensity levels.
Bottom line
As illustrated above, you now know why working out vital for you.
However, there’s still a lot to learn about how exercise affects the aging process.
What we know is that even a simple exercise is better than none.
So always consult your health care provider before starting any workout routine.
Remember it’s not too late to exercise. So don’t hold back.
Let this article encourage you to start exercising regardless of your age.
