The vast majority of people want to live a long and healthy life but the fact is that it is not down to genes or getting lucky but down to our decisions throughout the day. Exercise is one of the most profound and easily modifiable means that influences the length of ones life. Throughout history many connected physical activity with the quality of life in general, but today it became clear just how exercisefactors our lifespan.
Recent scientific evidence points clearly to a positive correlation between physical activity and life expectancy. Exercise is not only good for the quality of our lives, but also in the prevention of chronic diseases, mental health and overall functionality as we grow old. Whether you are a sportsman or an absolutist averse to any kind of sports it will not be uninteresting for you to learn the relationship between exercise and life-span, which should inspire you to take care of your future self.
In this blog post, therefore, we will focused on understanding how exercise helps in longevity, which types of exercise are more effective, and how you can easily add more exercise in to your lifestyle. At the end of it all it will help you understand why exercise is much more than the desire to tone your body today, but it is creating a healthy living environment for a healthy, beautiful future.
How Muscles, Heart and Blood Help at the Age-Defying Process
1. Physical activity as a tool to Prevent Chronic Diseases
Another loss that results from chronic diseases: A major advantage of exercise is to reduce or cure chronic diseases, which act as life threatening, diseases. Heart diseases, diabetes, cancer and strokes are the major contributors to death globally and many of them are as a result of the modern man’s inactivity. In fact, physical inactivity is as lethal as smoking and other contributors to early mortality.
Heart Disease
Regular exercise enhances the strength of the heart, boosts proper blood circulation and thus lower tendencies of high blood pressure. Many people think that exercise raises cholesterol, but it, in fact, raises levels of ‘good cholesterol’ (HDL) and lowers levels of ‘bad cholesterol’ (LDL), thus reducing the formation of plaque in arteries. Also, exercise strengthens the blood vessels which decreases the risk of high blood pressure which is a leading cause of heart disease.
Type 2 Diabetes
Physical activity is vital in regulate hyperglycemia and increase the sensitivity of tissue to insulin. People who engage in exercise have an efficient transport of glucose by muscles and therefore, the body does not develop insulin resistance which is dangerous in type 2 diabetes. For persons with diabetes exercise is an essential intervention in the management of the disease and in slowing its progress or avoiding complications.
Cancer Prevention
Previous research has indicated that people who indulge in exercise have tendency of lowering their possibilities of the cancer diseases for instance; breast cancer, colon cancer, and lung cancer. Regular physical activity maintains other hormones including insulin and estrogen, both of which are associated with some types of cancer. It also boosts the immune system that enables the body to remove cells that are likely to form cancer. In addition, exercise also enhances the functioning of digestive system so that people are able to expel toxins that may lead to digestive cancers.
Stroke Prevention
Being active boosts circulation to the brain below which is crearive to stroke. It also assists to reduce high blood pressure; a leading cause of stroke. Further, there are various effects of exercise that can be likely to benefit the health of all blood vessels, which will also be beneficial once a stroke happens to the body.
2. The Physical Exercise is beneficial for the Mental Health.
So anyway the facts which have been stated above are enough to sum up that exercise not only have a great impact on our body but our brain also benefits from it. Depression anxiety and stress which are all mental illnesses are now thought to reduce life expectancy significantly. These conditions put the individual in poor lifestyles such as poor diet and sedentary living that auger the aging process.
Stress Reduction
Stress management is one of the benefits that come along with exercising for instance. Application of energy through physical activity stimulates the release of endorphins – neurotransmitters- which are associated with feelings of happiness. Physical in activity can also lower the body’s production of cortisol the stress hormone that is linked to increased cell damage and diseases when produced for a long time.
Relieving Signs of Depression
Several scientific studies have indicated that exercise is about as helpful as the use of antidepressive drugs in the treatment of a mild to moderate depression. Hormones such as serotonin and dopamine, which are also neurotransmitters are produced during exercises. The regular exercises also help in sleeping, boosting the energy and enhancing self esteem, which are major part of mental health.
Cognitive Function and Brain Heath
Other than the fact that each age diminishes the possibility of that age dying, there is a greater need to preserve memory as people age. It has been demonstrated how exercise enhances memory, learning ability and other cognitive exercises. Being active is one of the few things that open new blood vessels within the brain and as a result, create new brain cells and brain plasticity. This will be especially beneficial towards the elderly as physical activity can substantially reduce the onset of symptoms of Alzheimer’s and Parkinson’s as well as decline in cognition.
3. Exercise As a Way to Stop Aging
Growing old is a natural process, but the way we age is largely in our own control to a large extent. Exercise activities rank high among the many methods by which one maybe in a position to curb other’s physical and biological ageing process. Here’s how:
Healthier Cells/Worsened Cell Health
Exercise starts a process called autophagy through which the body disposes of dead cells. It aids in maintaining good function of our cells and may reduce the process of aging. Exercise also ensures new production of the organelle known as mitochondria, which is the site of energy production within the body level. High numbers of mitochondria fuels the body and keeps body going at a faster rate than usual.
Toning up of Muscles and Bones
Sarcopenia , a condition which characterizes the loss of muscle mass that occurs with age, and osteoporosis, which involves loss of bone density, are typical of the skeletal system as we age. Physical activity is important in maintaining, and enhancing muscle and bone mass through other exercises such as strength training and weight bearing activities. This is important especially to successfully support physical mobility as well as to help avoid falls and fractures, which are more frequent in elderly people.
Increased Lifespan
The effects between Exercise and lifespan are very well documented in scientific literature. According to a study done on the British Journal of Sports Medicine, people who practice physical inactivity have a possibility of living up to 7 years long than the other inactive people. Further, the moderate exercise has been proved reduce the chances of premature mortality by 30–40%.
4. Healthy Exercises That Contribute to an Extended Life
there is nothing leveled the playing field when it comes to calisthenics and you can’t do any exercise and expect to have longevity. The kind of exercises one takes also vary in that some exercises suit a particular body part, area or a specific period of time as opposed to others.
1. Aerobic Exercise (Cardio)
Endurance exercises including walking, running, biking and swimming are particularly good for the heart, the spirit and the constitution. When done in the correct form they are effective in enhancing the heart abilities, expanding the lungs capacity and reducing the chances of recurrent diseases. Fitness requires at least 150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intensity physical activity per week.
2. Strength Training
Strength training, or resistance exercising, refers to exercise that works toward the development of substantial muscle bulk. This type of exercise assists avoid the start of sarcopenia and benefits the metabolic healthiness of a person. It can be achieved through exercises such as lifting weights, or doing bodyweight exercises, or even the use of resistance bands. Make sure you engage in strength exercises at least two days a week.
3. To ensure that the body is not overworked Customary to the high-intensity training the following types of training were incorporated into training;
This mobility can be less limited by practicing PE and exercises that help to maintain the balance necessary for avoiding falls in old age. Yoga, pilates and Tai Chi are especially good examples of exercises that make one to be more flexible, balanced, and coordinated. These exercises also help to induce relaxation and healthy state of mind hence resulting to longer lives.
4. This form of training is also known as High Intensity Trainings (HIT) or Sprint Interval Training (SIT) or, more formally, Aerobic Endurance Training (AET).
HIIT is a convenient exercise strategy whereby an individual performs multiple activities at his or her maximum capacity with a few recovery or submaximum pausing intervals. HIIT training has been demonstrated to be more effective on cardiovascular adaptations, body fat loss and improving metabolic parameters as compared to its traditional equivalent in less time. For those who need to add more time to their life but have very little of it, HIIT is the best bet.
5. Exercise Ideas to Help Get Movement into Your Daily Routine
The problem with most people is that they are always pressed for time and this makes it difficult for them to set an easy schedule for exercising. Here are some practical tips to help you get started:
1. Either Commence with Low Intensity Then Progress to High Intensity or Make Low Impact Intensity Phases That Can Be Followed by High Intensity.
For beginners , the recommended duration of exercise should be relatively low, for instance 10- 15 minutes and the duration and intensity should be gradually enhanced as one continues his or her exercising routines. The name of the game is routine rather than rigor.
2. Find an Activity You Enjoy
The exercise that can boost the life span is the one with which one is comfortable. It doesn’t matter if it is something as intricate as dancing or as simple as a walk – just pick an activity, which will give you joy, and remain loyal to it.
3. Make It Social
Sports and exercise are not such activities that have to be practiced alone. Make humorous lists about your body, take a dance or aerobics class, go for a walk with a friend, engage in team sports. Exercise can be recommended in groups that make the sessions enjoyable and there is encouragement to continue exercising.
4. They include the following: *Leaning on Technology to Keep on Course.*
It can be useful to do online research for specific types of workouts or get an application that will help you track the progress. Some of the perks are encouraging people to take their progress with time into consideration.
Conclusion: The Exercise Miracle for Longevity
There is a definite correlation: physical activity and life span. Physical exercise is one of the most effective means we will ever have to extend our lifespan, ward off diseases and improve mental well-being. Whether you are an athlete or you are aiming to be one, the issue remains the same,
consistency. When you exercise and include several activities in your new plan of life you will have a longer, healthier, and happier life.