How to improve health and delay old age with exercise?

There is an opinion that it is too late or dangerous to start fitness after 40-50 years old. Allegedly, over the years, health problems have accumulated. Painful joints, weak back, brittle bones and high blood pressure. The thought of starting to exercise with such a set of diseases is only a cause for concern. Suddenly your health will deteriorate and old age will come faster.

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A person begins to lose muscle after age 30 at a rate of 0.5% to 1% per year. After the age of 50, this process accelerates. Sport makes us not only beautiful, but also healthy. It directly affects our social status and self-esteem. If you love yourself and your body, treat it with care and respect it, because it has been with you since birth.

Theories about the causes of aging

Proponents of evolutionary theories believe that aging is programmed by nature. It is necessary to give an advantage to an entire population. But there is another group of scientists who think differently. They believe – in the course of life, creatures accumulate damage. Over time, the damage becomes so much that the body is unable to fight it.

How does exercise help delay old age?

Nathan Lebrasseur, a professor of physical medicine and rehabilitation at the Mayo Clinic in Rochester, states, “The best way to repair and protect yourself from the factors of aging is exercise. Exercise activates mechanisms that are essential for DNA repair.” You don’t need to run ultramarathons or spend three hours a day in the gym to stay young and energetic.

Any activity will be beneficial. For example, walking down the stairs or taking a walk with the dog. All of these things work when done regularly. The WHO recommends that people 65 and older take a daily walk outdoors, dance, garden, swim and bike. More often than not, it is not aging that causes physical deterioration. A sedentary lifestyle and inactive muscles cause premature aging.

Pros of strength training after 40-50 years of age

• The work of the brain and cardiovascular system improves
• Bones, joints and ligaments are strengthened.
• Increase strength and endurance.
• Increase in muscle mass.
• Hormonal composition is rejuvenated.
• Positive effects on the nervous system and immunity.
• Depression and anxiety are reduced.
• Blood pressure is stabilized.
• Insulin sensitivity is increased.

What to do for rejuvenation

Run and walk. These are the easiest things to do. They do not require additional equipment and are available to a large number of people. It is optimal to do 2 to 3 workouts per week. Try to exercise for 60 to 150 minutes in seven days at a speed of about 6-8 km / hour. There is no need to exhaust yourself. There have been studies that the average person should not run more than 56 km per week, because you can harm your body.

Spend from 500 to 3500 kcal per week. The load should be such that a person can talk in sentences, not in curt phrases. If you are not a professional athlete and want to stay healthy – avoid excessive loads. With extreme activity, the body does not have time to cope with the breakdown products that occur after training. The body is sludged and immunity is reduced. Orient yourself on the sensations.

Strength exercises build muscle and expend energy. Exercise at least twice a week until your muscles are noticeably fatigued. Don’t chase Olympic results, because health performance and athletic performance are different things. Even a light morning warm-up can slow down the aging process.