Exercise and Reversing Aging

There are many benefits of exercise, specifically resistance training, that we might take for granted. Physical benefits may include muscle gain, strength improvement and overall appearance of looking better. Exercise and proper nutrition may help us slow down or possibly help reverse the aging process.

The Geriatric Research Education and Clinical Center have done numerous studies and found that good nutrition along with exercise is the key for aging successfully. Research shows exercise will make most people feel better and may help people complete tasks more efficiently. Multiple studies have shown that mitochondrial dysfunction occurs when muscle is lost. Mitochondria are known as the powerhouse of our cells. When muscle mass is lost in an older person, it may be debilitating since daily everyday jobs may become challenging. This can be reversed through resistance training consistently. Research shows an exercise program including resistance training two to three times per week will help increase muscular strength. Resistance training programs for older adults 65 years or older are an effective method to counteract the loss of muscle mass, strength and function associated with aging.

Unfortunately muscular strength decreases as we age. It is important that people are proactive to slow down the aging process by being physically active. Weight training will not only help make up stronger muscle tissue but also help build stronger bones. This is very important since resistance training may help prevent osteoporosis. Osteoporosis is a weakening of bones and depletion of bone mass. The chances of fracturing or breaking a bone are greater in elderly people due to the higher risk of osteoporosis.

Sarcopenia is defined as an age related decline in muscle mass. According to the Division of Geriactric Medicine an improvement in muscle mass and strength can occur with resistance training even in the very old. This is important for elderly people since daily tasks become more challenging such as getting out of a chair. Resistance training may help to counteract this.

Through my experience, weight machines are not necessary to build strength. Strength can be gained using little equipment. Exercise bands, dumbbells and stability balls are all great tools for developing strength and maintaining muscle mass. The important part for any exercise program for older adults is consulting a doctor to make sure they have clearance to begin. The other essential part of exercise is establishing a consistent routine of strength training including cardiovascular exercise along with a flexibility routine. A consistent exercise routine with all the proper components may help us slow down the aging process.

A good diet is also crucial in achieving individual goals as proper nutrition may help slow or reverse aging. According to the Journal of Nutrition, many research studies have shown that antioxidant nutrients can increase of life span and decrease our chances of disease. A poor diet may contribute to a more sedentary lifestyle. Our bodies need important nutrients to fight aging. By depriving our bodies of nutrients with a poor diet, this may lead to premature aging. Our bodies require antioxidants to function and repair cell damage. It may help slow aging since they can potentially assist in cell repair and help our bodies function properly.

It is important to be proactive regardless of our age. Taking steps to fight aging now could help us live longer and healthier lives. Exercise should be part of everyone’s daily lives and should not feel like a chore. The choices we make now to fight aging could help potentially add years to our lives.

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