Is That True? Exercise Can Even Reverse Some of the Symptoms of Aging
Exercise and a good diet have always been linked with improved health and a decreased chance of contracting many diseases. In fact, the latest research suggests that exercise may be more than beneficial to your health; it may actually make you look younger! A recent survey, conducted initially on mice, showed that the ones who had their exercise wheels taken away quickly became sick, bald and weaker. Mice who continued with their wheels had none of these symptoms, despite having the same diet.
The initial research was so encouraging that a human trial was completed with twenty nine volunteers between the age of twenty and eighty four! Half of the participants had to complete at least three hours of moderate exercise per week, the other half did nothing. Tests completed before and after the program showed that participants who exercised had younger looking skin. The same test was repeated on a selection of people over sixty four and the results were the same. Everyone was free to choose their method of exercise and the exact science behind this is not yet known, but the research is continuing!
How exercise can reverse aging signs
In general, the normal aging process starts around the age of forty. The body’s muscular strength begins to decrease, and if we don’t work out all kinds of health conditions develop. Studies have shown that older people who choose to work out more frequently have high chances of creating changes in the gene expressions linked to muscle aging; and thus reversing the actual aging process. The research in questioning was aimed at both younger and older people. It involved working out twice a week for 6 month; and it managed to reveal that at the end of the period the gene expression of the older group was similar to the gene of the younger ones.
Even though the age-reversing results of exercise are still under development, it’s safe to say that there’s hope. As for actual exercises one should be doing to stay in shape and feel younger, we must mention:
- Squats – Squatting is one of the best exercises and something that you do all the time. Many people say they cannot do squats, but they will happily lift their shopping from the floor! The exercise is the same! To do them correctly you must ensure your femur is lined up with your hips. This will make sure your knees follow your ankles instead of going inwards. To achieve this you may need to turn your toes outwards.
- Hacking Genetics – You may not be able to change your genes but you can change the way they are expressed! The more you do of something the more your genes will adapt to the procedure; effectively learning! Research suggests that twenty six weeks of resistance training can return your genes to the way they behaved years ago. This type of resistance training also builds and maintains muscle mass, which will help counteract the amount we lose naturally as we age.
- Brain Gym – The more your brain is made to work the better it is at dealing with problems, solving issues and general memory use. Choose at least one activity a week which makes you think while you exercise; racket games are an excellent choice.
- Cardio – Guidelines suggest that completing 150 minutes of cardio per week will help to keep your heart and you healthy. However, the latest research suggests that aiming for 240 minutes per week will have a more beneficial effect. If this seems like a lot then the best way to achieve this is to use interval training; short hard bursts of energy interspaced with your normal routines.
- Right or Left – Many older people have coordination issues as, when you age, the brain communicates less effectively between the two sides of the body. The best way of preventing this is to make sure some of your exercises include crossovers. These are when your limbs cross from one side of the body to the other, forcing communication and improving the connection;
- High Impact – It is common to have a fear of jumping as you age, the worry is that you will hurt yourself, possibly even break a bone. However, high impact activities, such as jumping or stomping your foot actually help to improve bone density, keeping you younger and stronger!
- Steps – Experts recommend that you take at least ten thousand steps per day! However, it is estimated that many people do as few as two thousand. By adding a step counter you will be more conscious of your steps and can aim for the ten thousand step challenge. Research suggests that people who use a device to count their steps are likely to walk three times further than they did previously!
Younger-looking skin with exercise:
Regular exercise can help keep your skin looking younger and more elastic. Moderate routines based on fitness and cardio will greatly improve the way your skin looks on the outside. As we age, the complexion begins to lose collagen and elasticity. Exercise however, tones the muscles while also making sure that skin preserve its smooth look and soft touch. But then again, this is not enough. Working out like crazy in your 40s and 50s is not the only way to keep your body in shape. Good nutrition is equally important.
Raw food, water, and supplementation are also needed for your body to be 40 but feel 20. Borage oil in particular is excellent supplement for people who want to preserve their youth as they get pass the 40 mark. Made of starflower, this all-natural oil has an essential content of fatty acids; these are fundamental for the body because the body can’t produce them on their own. Consult with a nutritionist before starting to take starflower oil capsules though, and look younger and healthier than even in your 40s.