Ageing is believed to be caused by DNA damage, inflammation and the process affects everything from our muscle mass to our bone density. But science suggests that,
“Exercise can improve cell regeneration, reduce inflammation, boost circulation, strengthen the heart, lungs, joints and bones, control cholesterol and blood sugar levels and release key hormones, to deliver age-defying benefits.”
“We need to be more active than we think!This helps fortify the heart and control your blood pressure and blood glucose levels.”
“The moment we stop moving properly, the older we feel.”
“Muscle mass and bone health decline with age, making you vulnerable to injuries and impairments, but there is a way to fight back.”
“The science around human longevity is getting better and better. But essentially it is about a combination of damage limitation and positive lifestyle change.”
Top tips to anti-age through exercise by some experts:
“Keep active with walks, gardening and DIY.”
“To retain our youthfulness and improve our longevity we need to ensure that our circulation increases by keeping active, we need to make sure our capillaries and cardiovascular systems are working well.”
“Inject more movement into your day with a lunchtime walk or some DIY or gardening activities. It might only be low-grade stuff, like a walk, but you just need to keep moving.”
“Stay active to protect your spinal flexibility. The muscles which support your spine can get very stiff if you sit down all day but if you do housekeeping, walk the dog or sort out the garage, you are moving, twisting and reaching up, which helps your spine stay mobile.”
“Go up a gear with jogs and bike rides. When you feel fitter, make some of this daily activity a more moderate intensity, such as a spin on an indoor bike, some fast-paced walking or a light jog. Moderate-level cardio should be done three days a week, the level should feel like a ‘seven out of 10’ intensity. You should be able to have a conversation but should also be raising a sweat.”
“HIIT it hard with high-intensity circuits. To really fine-tune your heart and lungs, and trigger cellular regeneration as you age, you need high-intensity exercise, too. We are designed to be challenged and we adapt fast. If we are not pushed, cellular redevelopment starts to slow.”
“Protect your muscles and bones with weight training!
“Muscle mass and bone health decline with age, making you vulnerable to injuries and impairments, but there is a way to fight back.”
Weight Training, performed as little as twice a week, helps retain muscle mass and supports nerve function and bone density.
By increasing the resistance pressure, or the overload, we also increase our central nervous stimulation response which helps with our hormone production levels.This in turn helps to regenerate tissue cells, muscles, tendons, ligaments, hair and skin.”
“Stay strong and supple! A strong core will protect your posture and flexibility as you age. “As we get older, we get more joint issues and back pain which stops us doing things and leads to inactivity,doing 10-15 minutes of mobility and activation exercises few times a week can mitigate the bad effect.”