4 Ways Staying Active Helps You Age Healthier — And How to Get Started
Aging is a natural part of life, and it brings changes that affect physical and mental health. although Stay in your 50s What seems daunting is that regular exercise is one of the most effective ways to stay healthy as you age.
Only a little exercise a day can make a big difference, strengthening muscles and bones, strengthening cognitive functions, strengthening the immune system, and even increasing lifespan. The best part? Whenever you start, you can still get the benefits from it.
This is how fitness can help you stay strong, healthy and thriving.
Stronger muscles and bones
From lifting groceries to climbing stairs, there are many activities that rely on strong bones and muscles. Aging often leads to loss of muscle mass and bone density, often making it difficult for individuals to maintain an active independent lifestyle. Doing regular exercise can help prevent these common side effects of aging, making it easier for you to take care of yourself as you grow old while reducing the risk of injury like a waterfall.
time Reported Resistance training is one of the most effective ways to reduce age-related muscle decline, as it builds and retains muscle strength and strength essential to the task. Researchers found benefits This is true even among patients in their 80s who use active devices such as sugar cane.
Weight exercise encourages when it comes to bones Maintaining bone densityprevent osteoporosis and reduce the risk of fractures Harvard Health. Any physical exercise that requires your bones to support your weight is considered a weight exercise, including walking or Strength training.
Healthier brain
A healthy brain is essential to daily life. Basic tasks, such as brushing teeth, washing hands, and complex activities such as driving and decision making, require a fully functional brain.
Aging can affect memory, attention, thinking and other types of cognitive functions, which is called Age-related cognitive decline. The movement is a powerful ally against this decline, Reduce the risk of diseases like Alzheimer’s and enhance cognitive function. this National Aging Commission According to reports, through intense or moderate exercise, brain aging can slow down for 10 years.
A stronger immune system
this Immune system Protect the body from harmful invaders such as viruses, bacteria and parasites. Using a network of cells, tissues and organs, it identifies and eliminates these threats. This maintains a balance of overall health and protection.
It is expected that your immune system will decline as you age, making your body more susceptible to infection and reducing the effectiveness of vaccination. This is where the exercise can help.
one University of Birmingham Studies A group of cyclists aged 57 to 80 compared the immune systems of young people with those of young people and found that the immune system of cyclists showed no signs of aging. Their shutters produce T cells (defense against diseases) at a rate comparable to young people, indicating a stronger immune system. This is with Previous research.
Longer life span
Physical exercise Reduce the possibility In various diseases such as heart disease, type 2 diabetes and certain types of cancer The most common cause of death In the United States. Engaging in physical exercise is an effective preventive measure to reduce your risk of these diseases, some of which become more common as you age.
Studies have always shown that regular exercise reduces overall mortality and extends life span, including Large-scale research The American Heart Association found that people with two to four times the amount of exercise have the lowest risk of death. However, those who exercise less (meet the guidelines rather than exceeding them) also have lower mortality rates.
Another thing to consider is the length of the telomeres, which is the cap of DNA strands that shorten over time, and is a hallmark of the biological age. Research Brigham Young University It shows that “highly active” is associated with longer telomeres, and that the biological age of highly active people is reduced by 9 years compared to those who are sedentary.
It’s never too late to start
Don’t let your age stop you from prioritizing fitness. Even if you start today, becoming active now and as you age can significantly improve your health.
If you are 65 years old or older, Centers for Disease Control and Prevention It is recommended to perform at least 150 minutes of moderate-intensity activities per week, as well as two days of muscle strengthening activities and some balance activities. But any level of activity is better than nothing. If you are a beginner, a safe starting point is A brief walk every day.
Remember that you want to customize your exercise routine to your current level of ability. And, if you have arthritis or high blood pressure that may affect your motility, consult your doctor to find the routine that suits you.
Other keys to healthy aging
Exercise plays a vital role in healthy aging. But there are many things that affect our age besides exercise. If you want to ensure healthy aging, consider that you can change your lifestyle and habits. For example, National Institute of Aging It is recommended that you avoid smoking or drinking heavily, maintain a comprehensive and nutritious diet, get enough sleep and build meaningful relationships with friends and family.
