Aging is inevitable, but we don't need to fall into the trap of aging, feeling worse, reducing energy, and gaining weight. We can feel vital, strong and amazing as we age, we just need to act! Keep reading because you will find that one of the key reasons why exercising in middle age is essential to delay the passage of time.
As we have just mentioned, one of those actions that we can take to delay the passage of time is physical exercise: it positively impacts longevity, increases the prevention of metabolic syndrome, prevents muscle wasting and also mobilizes stem cells.
Delaying the arrival of aging will take time and effort. There is no secret or magic pill, but like all things we want to improve, it will require constant effort over and over again.
Constantly making an effort to feel good is worth every second and every drop of sweat. As we get older, this does not change, but becomes more important. It may be more difficult to get up and exercise, but that doesn't change the fact that it is very worthwhile.
Why exercising in middle age slows aging
1. Exercise fights sarcopenia
During the aging process, our metabolism slows down, making it easier to gain fat and lose muscle. Muscle mass typically begins to decline after age 30 and, on average, by age 80, 40% of muscle mass is lost. Sarcopenia refers to age-related loss of muscle mass and a corresponding loss of strength. Clearly, if action is not taken, this is inevitable.
This means that we need to integrate resistance training to stimulate, maintain and build muscles. Lean muscle mass is vital for longevity. It helps us stay insulin sensitive, more metabolically active, and able to function on our own without the need for the help of others.
2. Exercise improves oxygen absorption
Another good measure is VO2 max, which is your maximum oxygen uptake and is often called your maximum aerobic capacity. It is a great indicator of cardiorespiratory fitness. VO2 max tends to decrease as muscle mass with age. By maintaining VO2 max, we help keep our hearts healthy and strong as we age. A little cardio is a good idea to keep in your routine to go along with resistance training.
3. Exercise can lead to cell regeneration
It is also important to add some intense exercise, this can be done through anaerobic threshold training or HIIT workouts, as vigorous exercise stimulates the production of mesenchymal stem cells (MSCs) in muscle and bone marrow. MSCs are extremely powerful; they can significantly influence regenerative processes and, in some diseases, lead to successful regeneration of damaged tissue.
4. Exercise fights insulin resistance
Exercise also helps promote insulin sensitivity, which is critical for longevity. When we become insulin resistant, we gain weight more easily and our blood sugar levels can go everywhere. To counteract insulin resistance, exercise is vitally important.
Exercise helps increase the glucose transporter GLUT4 in muscle cells after exercise. The GLUT4 transporter helps carry sugars into cells and GLUT4-rich cell membranes are very sensitive to insulin, which means that by exercising we increase our sensitivity to insulin.
5. Exercise in middle age can reduce chronic inflammation
In the elderly, levels of chronic inflammation markers tend to be higher. Chronic inflammation has widespread negative effects on the body and its functionality, from impaired immune system to mental health. Exercising in middle age is a surprising and effective intervention that reduces the levels of chronic inflammation and helps fight the damaging effects of aging.
A study that came out last year and examined 5,823 adults found that those with high activity had a biological age advantage of 9 years over those who were sedentary, and the difference in cell age in high activity versus low activity was 8 ,8 years. Clearly exercise keeps us young and we feel good!
Now that you are clear about the importance of staying active after middle age, don't think twice and find out which exercises are best for you.
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