Exercise isn’t just for the young, fit and healthy – it’s also one of the best defences against some conditions that we wrongly assume are a natural part of the ageing process. Exercise improves heart and lung health – even modest physical activity is said to improve brain, bones, muscles and mood. Of course, the younger you begin and the longer you remain physically active, the better. However, it is never too late to start, and physical activity is beneficial at every age. Here are some of the reasons to embrace movement, whatever the date on your birth certificate.
Increases muscle strength
Researchers say resistance training is one of the best ways to help slow the development of sarcopenia – the loss of muscle mass and strength as we age. Exercise maintains muscle strength and power and it makes everyday activities like cooking, cleaning, pushing open a heavy door, opening a jar and climbing stairs less difficult. It also reduces susceptibility to disease, improves brain health and mood and help us maintain independence longer.
Improves bone density
Exercise can help increase bone density when you’re younger and prevent osteoporosis, a disease that weakens bone and increases the risk of breaks as you age. However, doing weight-bearing exercise throughout life helps increase bone mass and strength. Since osteoporosis affects women more often than men, weight bearing activities like walking, lifting weights, or aerobics are particularly relevant after menopause.
Lengthens telomeres
Telomeres are the caps on the ends of DNA strands. Their length decreases with ageing, and this contributes to cellular ageing and ultimately, the cells are no longer able to divide. Several studies have found that higher levels of physical activity are related to longer telomere lengths in some people, compared to those who are sedentary. This seems to be especially true in older people.
Improves cognition
Physical activity is now seen as one of the most important methods for improving our cognitive function throughout life and reducing risk of age-related cognitive decline. While scientists can’t yet say for certain that exercise can actually prevent dementia, studies show that greater physical activity is connected to a reduced risk of dementia, including Alzheimer’s disease. Exercising muscles produces substances called ‘myokines’, which are small molecules that have a whole range of benefits in your brain. Plus, exercise also improves sleep quality. Good ‘sleep hygiene’ is directly linked to health – mentally, physically, emotionally and spiritually.
Jayney Goddard is president of the Complementary Medical Association. Find out more at the-cma.org.uk. Sign up for Jayney’s 21-Day Rewind Plan and track your own biological age progression at JayneyGoddard.com
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