Aging is a natural part of life, and brings about changes that affect both physical and mental health. While staying active in the 1950s and beyond may seem scary, regular exercise is one of the most effective ways to keep yourself healthy while getting old.
Only a small movement every day can make a big difference, strengthening muscle and bone, sharpening cognitive function, boosting the immune system and even increased life expectancy. The best part? Regardless of when you start, you can still reap the benefits.
Here’s how fitness can help you stay strong, healthy, and flowering as you grow old.
Stronger muscles and bones
From the rise of food items to the climbing stairs, there are many activities that rely on strong bones and muscles. Aging usually leads to loss of muscle mass and bone density, often making it difficult for individuals to maintain an active and independent lifestyle. Engaging in regular exercises can help prevent these common side effects of aging, making it easier to take care of yourself in old age while reducing the risk of damage such as decline.
Time reported that resistance training is one of the most effective methods for softening-even the return of age-related muscle, as it builds and retains the strength and strength of the muscles essential for tasks. Researchers have also found benefits in patients in the late 1980s using mobility equipment such as Canes.
And when it comes to your bones, weight -bearing exercises encourage bone density maintenance, prevent osteoporosis and reduce your risk of fractures to Harvard health. Activityo physical activity that requires your bones to support your weight count as an exercise that holds weight, including walking or training strength.
Hell
A healthy brain is essential for everyday life. Basic tasks such as brushing your teeth and hand washing, as well as complex activities such as driving and decision making, require a brain of good functioning.
Aging affects memory, attention, thinking and other types of cognitive function, which is known as age -related cognitive decline. Exercise appears as a powerful ally against this decline, reducing the risk of diseases such as Alzheimer’s and increasing cognitive function. The National Aging Council reports that brain aging can slow down by 10 years with intense or moderate exercises.
The strongest immune system
The immune system protects the body from harmful invaders such as viruses, bacteria and parasites. Using a network of cells, tissues and organs, it recognizes and eliminates these threats. This maintains a balance for overall health and protection.
Your immune system is expected to fall as you grow old, making the body more susceptible to infections and reducing the effectiveness of vaccinations. This is where exercise can help.
A study by the University of Birmingham compared the immune systems of a group of cyclists aged 57 to 80 in the immune systems of young individuals and found that cyclists’ immune systems showed no signs of aging. Their timuses produced T cells (which protect against the disease) at a pace comparable to young individuals, indicating a stronger immune system. This is in accordance with previous research.
The longest life
Physical activity reduces the likelihood of various diseases such as heart disease, type 2 diabetes and some types of cancer – which are some of the most common causes of death in SH.BA Physical activity is an effective preventive measure to reduce your risk of these conditions, some of which also become more common with age.
Studies constantly show that regular exercise reduces overall mortality and prolongs life expectancy, including a major research study by the American Heart Association that found that individuals exercising between two and four times the recommended amount has the lowest risk of mortality. However, those who worked less (fulfilling the instructions rather than overcoming them) also had lower levels of mortality.
Another thing to consider is the length of your telomeres, which are the lids in the strands of DNA that shorten with time and are a marker of the biological era. Research from Brigham Young University showed that being “very active” is accompanied by longer telomeres, with a nine -year discount of biological age in very active people compared to sedentary people.
Never is late to start
Don’t let your age stop you to prioritize fitness. Even if you start today, getting activated can significantly improve your health, both in the present and while continuing to grow old.
If you are 65 years of age or older, disease control and prevention centers recommend at least 150 minutes per week moderate intensity activity, along with two days of muscle strengthening activities and some balanced activities. But every level of activity is better than none. A safe place to start if you are a beginner is doing a short walk quickly every day.
Keep in mind that you want to adjust your drill routine to your current skill level. And if you have an existing condition such as arthritis or high blood pressure that can affect your ability to exercise, consult your doctor to find a routine that works for you.
Other keys for healthy aging
Exercise plays a vital role in healthy aging. However, there are many things beyond the exercise that affects the way we grow old. If you want to ensure healthy aging, consider what changes can be made in your lifestyle and habits. For example, the National Aging Institute suggests to avoid smoking or drinking heavy, maintaining a round and nutritious diet, getting adequate sleep and establishing significant relationships with friends and family.