The Fountain of Youth in Exercise
The Fountain of Youth in Exercise
If you could turn back time, what period in your life would you choose? High school seems like a very exciting time when you could practically do anything and then get away with it. That time when you landed your first job and started earning your own money seem like a wise choice too. Or that time when you were still very proud of your body and could wear any clothes you felt like wearing, not worrying about looking fat. Whatever time period you choose, you would choose to be younger than you are now due to various reasons including physical strength, high energy, and the desirable looks. While there is less possibility for reverse aging, there is something that you can do to protect against aging. And if you could slow it down a bit to enjoy more of your youth then why not, right?
Here’s the good news: exercise can provide you with the best defense against against the inevitable challenges brought about by aging. And this is not mere hearsay but this is backed by evidence and is thus significantly reliable information.
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Studies show
Exercise may be the best protection against aging that you can have. Studies have shown that the two forms of physical activity or exercise that can protect you from aging is strength training and cardio. The Journal of the American Heart Association has published a new study suggesting how older folks who devote more time for exercise also have better levels of the key blood biomarkers that are related to heart health. At any level, what this study emphasizes is that regular physical activity can prove to be more beneficial in comparison to high-intensity workouts that are occasionally done. Needless to say, consistency in your exercise routine is key against fighting aging.
If you have been looking for that miracle drug, then your search is over. Increasingly, exercise is being recognized for its potential to be the closest thing you can get to that miracle drug that most people are looking for. Yes, regular exercise activities benefit both the mind and the body but equally important, it has been observed to provide protection from the gradual wear and tear brought about by aging.
A newer study
The Journal of the American Heart Association has published a new study made by researchers and it was found that older people who spent more time making movements and lesser time sitting or doing nothing had fewer signs of developing heart disease. The study composed of 1,600 volunteers who were British and were between the ages of 60 to 64. The scientists had them wear a heart-rate sensor and they had them on for 5 days. They made an analysis of the volunteers’ levels of activity and then compared the same with the indicators of heart disease including cholesterol precursors and an interleukin-6 substance. The scientists were able to confirm that the old volunteers who spent time with more activities had lower levels of each one of the negative biomarkers.
The same effects became even more noticeable as the researchers observed the volunteers’ activity every 10 minutes or in 10-minute chunks. Apparently, when a kind of movement or activity was done every 10 minutes, it was linked with significant improvements in any one type of a heart health biomarker. So whether you go walking, play ball, or keep busy with gardening, it is meant to result in positive biomarkers. The opposite becomes true when you spend 10 minutes just sitting down as it as linked to worse biomarker results.
There is already a growing body of research-based evidence suggesting how physical activity tends to lower the risks of developing heart disease and these results certainly add to its validity. In fact, the author of the study, Ahmed Elhakeem, who is also a University of Bristol epidemiology professor stated that it is crucial that one replaces the time he or she spends being sedentary with any activity at any intensity level.
Good for the heart
Cardio and strength training are two forms of exercises that have been often recognized for their anti-aging benefits. Cardio is mostly composed of aerobic exercises that results in your heart pumping and your sweat dripping. Meanwhile, strength training is what helps muscles to keep from weakening as you age. Both strength training and cardio exercises are important for heart health as the parts of your heart can grow stiff with the passage of time. For instance, the heart’s left chamber is responsible for giving the body a fresh supply of oxygenated blood. However, it is susceptible to damage that is attributed to aging.
In another recent study published last January in a journal called Circulation, it was found that those adults who underwent supervised exercise for 4 to 5 days in a week benefited from substantial improvement in the performing function of their heart over 2 years in comparison with the control group who only had basic stretching together with some balancing moves. The result is suggestive of how the heart can be prevented from stiffening and even reversed to healthy functioning when you do aerobic exercises regularly.
Benjamin Levine is an Internal Medicine professor from the University of Texas Southwestern. As the author of the study, he himself has made the same dose of the cardio and strength training combination exercise as his prescription for life. He and his team has performed a series of these studies for 5 years and he has proven its effectiveness.
Keeping your brain young
Aside from the heart, your brain likewise benefits from regular exercise especially in keeping it young. A May 2018 review of about 100 studies was published in the Neurology: Clinical Practice journal. The author of this particular study was Joyce Gomes-Osman of the University of Miami who is a rehabilitation scientist of the university’s Miller School of Medicine.
Apparently, this large review came to a conclusion that older folks who had approximately 40 minutes of weekly exercise at thrice a week has shown significant advantages in their cognitive abilities in comparison to those exercised less or who did not perform any exercises at all. They performed very well on tests that measured their time management skills as well as their ability to focus or pay attention. The superior performance and better processing speed as brain benefits were attributed to their regular exercise.
Regular movements versus intense exercise
Should you exercise more regularly or should you intensify your workouts? Workout intensity matters less than regular exercise or movement. This was what has been suggested by a growing body of research evidence showing how over long periods, the total time that you spend working out at the gym matters more than the time you spend just once working out intensely. As such, it is more beneficial to spend your time exercising several times a week even when they are not that intense when compared to having just one intense workout for 5 minutes or more. So hit the track, go swimming, do walking more times a week and you will be helping yourself more.
The recommendation of the American Heart Association is that you get 150 minutes per week of moderate intensity exercises at the very least. This is if you want to avail of the amazing benefits of exercise to your heart as observed in the latest study that they have conducted. You can do a total of 150 minutes of walking in a week or spend 75 minutes of vigorous intensity exercise such as kickboxing. Couple this with exercises that strengthen the muscles at least 2-3 times a week and you have a powerful combination.
Are you ready to lose weight, build muscle, or feel more fit? Join Beachbody On Demand, and get unlimited access to Beachbody’s world-famous programs, including 80 Day Obsession, 21 Day FIX®, Insanity, P90X® and 100’s more. Don’t miss out on your chance for amazing results. Sign up today!
