Exercise to Slow Aging? What You can Do to have a healthy and long life?
Aging is the progressive loss of metabolic and physiologic functions, and the biological structures of aging vary considerably among individuals. A sedentary lifestyle increases the tendency to aging-related diseases and premature death. Many clinical studies demonstrated that physically active people have cells that look younger at the molecular level than those that are sedentary. We all know that regular exercise plays a role in health and well-being. It was demonstrated that frequent exercisers display reduced cardiovascular risk factors, have a lower risk for type 2 diabetes mellitus, cancer, hypertension, obesity, and osteoporosis, which are all considered aging-related diseases.
And high intensity but low volume exercise has a positive effect on the telomeres length which acts as a biological aging clock. Telomeres consist of repeated DNA arrangements that play an important role in the structure and function of chromosomes. Telomeres and associated proteins cap the chromosomes, protecting them from degradation and end-to-end-fusion.
On my previous articles I provided information on how genetics and environmental factors may create oxidative stress and inflammation thus changing the telomere dynamics (telomere length and age-dependent attrition rate). I also advised you to have a healthy diet (high in fiber and quality foods. On top of this diet I recommended to take a high quality Multivitamin/Minerals formula enhanced with antioxidants and phytonutrients, to protect against the damage of free radicals (oxidative stress). I also warned you to take a high quality Essential Fatty Acids from high quality pharmaceutical grade fish oils, to prevent and to reduce internal inflammation. To better understand this connection, read my previous articles on Exercise, Telomeres, Healthy Aging and Nutritional Supplements: www.mariofit.ca
And now I also advise you to go and EXERCISE regularly.
Despite the known benefits of physical activity, inactivity continues to be a major public health problem in many countries in the world. Unfortunately, people in the low socio-economic status are predisposed to to have a sedentary lifestyle in addition to an unhealthy diet, smoking, drinking and obesity. Inactivity may diminish life expectancy not only by predisposing to aging-related diseases but also because it may influence the aging process itself.
I know that being in a low socio-economic status, might not permit you to eat quality foods (all the time) and to take nutritional supplements that might prevent the degenerative diseases related to aging. Your might have a stressful life, thinking how to cope with your circumstances.
And this chronic psychological stress is associated with harmful effects on physical health, and may operate in part through accelerated cell aging. Not a nice picture.
This is why I would like everyone to make EXERCISING as a New Year 2014 resolution.
A study, involving more than 2,400 British twins, found for the first time that exercise appears to slow aging by the shortening of telomeres. By comparison, about 100 minutes a week of activity such as tennis, swimming or running had telomeres that on average looked like those of someone about five or six years younger than those who don’t exercise.
But one of the best time effective exercises is the High Intensity Interval Training, who stimulate the release of the Human Growth Hormone (an anti-aging hormone) and promote the release of endorphins. For those who don’t know yet, enorphins are released when you are involved in strenuous exercise when the level of intensity is between moderate and high, and breathing is difficult. This also corresponds with the time that muscles use up their stored glycogen and physical pain may leave you with a “euphoric high” after.
Only 4-8 short burst of high intensity (sprint for 30 seconds) with full recovery (1-2 minutes) will do the job. And if you have some physical limitation, any kind of exercises (Push –ups, Mountain Climber, Burpees, and Tuck Jumps etc.) that increases your temperature, make you short of breath and make a burning sensation in the muscle will do the job. And I said time efficient? All this workour can be done in less than 10 minutes per day.
SO, make EXERCISE as your New Year Resolution.
And if this information is valuable to you share it with others. If you find that my research and teaching are helpful for you, please subscribe to my e-newsletter: www.mariofit.ca
I wish you all to be healthy and prosperous on the New Year!