How are you? coach Dimitri here!
It’s time we open up a topic that not too many of us want to talk about and thats aging! Yes I know, as much as we don’t like to talk about it, its going to happen its inevitable and like my favourite saying, ” there are 3 things we cant hid from in life” and thats Taxes, Death and Fitness, eventually we will break down and get weaker. However there is a way to prevent, prolong and ensure it doesn’t happen that fast. Ive listed a few different methods of exercise that helps different age groups and saved the best one (Strength Training) for last. Hope you enjoy this and if you do, forward it to a friend, co-worker or family member that you feel it can help.
Fitness and Aging
In September we celebrate grandparents, but the truth is we’re all getting older. And with age comes a natural decline in our bodies and our brains. While we can’t stop the clock, there are ways to keep your muscles active and your brain sharp. Exercise has proven to reverse age related declines in our bodies and minds.
First things first if you haven’t reached mid-life yet, maintaining an active lifestyle will ensure you’re able to get out of your chair when you’re 80. Studies have found that age related decline starts earlier than previously thought. At age 50 our balance, strength and endurance are already diminishing. By age 55 studies have found participants that did not engage in regular activity had thinking skills similar to those of a 90-year-old.
Here are few exercises and their anti-aging benefits.
Walking
You don’t need fancy equipment to implement this into a habit. Daily walking at least 30 minutes a day is proven to prevent or manage heart disease, high blood pressure and diabetes. It helps strengthen your muscles and bones and enhances your balance and coordination. If that’s not enough to get you up and moving, walking also helps protect against dementia, peripheral artery disease, depression, colon cancer and even erectile dysfunction. If you’ve reached a point in life where it hurts to move, find every opportunity to take a few steps. Your health improves with every step you take.
Swimming
If you suffer from joint pain jump in and swim. Swimming can help increase flexibility and reduce join inflammation. It’s other anti-aging benefits include lowering blood pressure and cholesterol levels as well as reducing your risk for heart disease and dementia.
Tai Chi
Tai Chi is a strength training exercise that includes a series of flowing movements. The beauty of Tai chi is that regardless of age or physical capabilities it can be done by almost anyone. Tai chi helps build and preserve muscle while focusing the mind. It helps improve bone strength, joint stability, cardiovascular health and emotional well-being. Because it targets leg strength, flexibility, range of motion and reflexes it helps improve balance and reduces the risk of falling, which is a major concern as we age.
Cycling
Research done with 125 amateur cyclists aged 55-79 had more muscle mass, less body fat and lower cholesterol levels compared to the 75 participants who were sedentary during the study. It also showed a younger immune system. The thymus glands that produces key immune cells called T-Cells shrinks at age 20 decreasing T-cell production. This same study found that the amateur cyclists’ bodies were producing just as many T-Cells as a younger person.
Strength Training (the Best of all types of exercise for any body type, any age, any level)
Starting at age 30 our body loses 8-10% of its muscle mass every decade, which also results in a decrease in your metabolism. Strength training using your own body weight or with light weights just twice a week can drastically cut those percentages to only 1-2% a decade. Strength training also decreases the risk of osteoporosis or bone fractures by increasing bone density and strengthening your tendons and ligaments. The improved muscle and bone strength decrease your risk of injury or falling and allows you to be more resistant to general aches and pains.
If you need help starting a fitness program and your not a member with us or for your family member just click on this link to schedule a Complimentary 1on1 Fitness Assessment & Movement Screening with one of our staff!
Despite your age or how you’re feeling it’s never too late to start. Our bodies were created to move so keep them moving. Incorporate cardio and strength training exercises into your daily routine to keep your body and brain young.
Until next time, remember that your ATTITUDE is Everything!
Dimitri Giankoulas
Fitness, Nutrition & Lifestyle Coach
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