September 13, 2020: Anti-Aging Fitness

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In September we celebrate grandparents, but the truth is that 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. This week, we’ll talk about how exercise has proven to reverse age-related declines in our bodies and minds.

Right now, you may be youthful and unstoppable. Or...maybe a little less so, but still fabulous. Even if you aren’t yet staring down the barrel of midlife, 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. Oof. Here are a few uncomplicated exercises and their anti-aging benefits.

Walking

This is my favorite, despite all of my years doing every time of exercise out there. You don’t need fancy equipment to make walking a habit. Daily walking for at least 30 minutes 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 increases creativing and concentration, helps manage weight, aids digestion, and helps protect against dementia, peripheral artery disease, depression, and colon cancer. Find every opportunity to take a few steps. Your health improves with every step you take.

Swimming

If you suffer from joint pain (former athletes, you hear me?), jump in and swim. Swimming can help increase flexibility and reduce joint inflammation. Its other anti-aging benefits include lowering blood pressure and cholesterol levels as well as reducing your risk for heart disease and dementia.

Tai Chi

Okay, this may be a hard sell since you’re probably picturing a group of seniors out in a park. Tai chi is a light 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. I do it once a week because it feels so darn good and manages my stress. 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 found that they 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 produce key immune cells called T-cells start to shrink 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

Starting at age 30, your body loses 8-10% of its muscle mass every decade, which also results in a decrease in your metabolism. Ughhhh. Strength training using your own body weight or with medium 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.

Despite your age or how you’re feeling, it’s never too late to start. Our bodies were created to move, so keep moving!

Next Sunday, we’ll talk about a few ways to get over a weight loss plateau.

Want some expert help with reaching your health goals painlessly? Check out my programs! We’ll get everything taken care of in a way that fits into your current lifestyle so you never have to think about your health again.

Do you have a friend who could stand to G(her)ST? Feel free to forward this!

I hope you have a wonderful week,

Kelly

Kelly Morgan, Ph.D.

Tsirona - www.tsirona.com

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