A study published by the British Medical Journal (BMJ) in March 2009 concluded that those over 50 to engage in vigorous levels of physical exercise will live 2.3 times longer than men living the life of a couch potato, and 1.1 years longer than those who engage in moderate exercises.
The study also revealed that the intensity of exercise over a period of 10 years between 50 and 60 years old could boost the life expectancy of people who were previously sedentary to the same extent as people who regularly engage in intense physical activities. Even if you’ve never done any exercise before, you have plenty of the chance to add years to your lifespan. The length of life due to starting exercising is similar to the decision to quit smoking cigarettes.
How can exercise improve life Expectancy?
We are all aware that exercise regularly is good to us. But do we have an idea of how effective? These are only a few of the reasons why you should start doing some exercise today for a healthier and healthier life:
Lower risk from Coronary Artery Disease (CAD)
The American Heart Association (AHA) issued a statement in 2003 that identified the connection between higher exercise levels and a decrease in the likelihood of CAD and a decrease in the symptoms of people who have already been diagnosed with heart disease. It suggests that regular exercise can have positive results on the blood pressure level, insulin resistance sugar intolerance, obesity, and cholesterol levels. All of these are potential risk factors to Atherosclerosis which is the main reason for CAD. To gain these benefits, the study suggests thirty minutes of moderate-intensity workout in the majority, if not all times of the day.
Helps to Reduce the Body Fat Percentage, and reducing the risk for Obesity or Type 2 Diabetes
Studies published in the NHS National Library for Health in July 2006 suggests that exercise can improve blood sugar control as well as reduces body fat levels in people who suffer from type 2 Diabetes. It was reported that the American Diabetes Association released a statement in 2006 that outlined studies showing that exercising for 150 minutes every week could reduce the chance that impaired sugar intolerance progressing to Type 2 Diabetes by 58 percent.
Greater Bone Density and Lower risk of developing osteoporosis
Exercise that is weight bearing, such as walking, running, and exercises using weights all aid to lower the risk of developing osteoporosis. The greater demands of these kinds of exercises increase bone density, and also strengthens joints, ligaments, and tendons.
Cardiovascular Health
Maximal Oxygen Consumption (VO2 max) or”VO2max,” is a recognized method to determine the highest amount of oxygen that a person can consume in a minute of work. It shows the heart’s performance and capability. With age comes a decrease in the amount of blood flowing through the heart decreases and our bodies lose efficiency in utilizing the oxygenated blood being pumped through it. Based on the American College of Sports Medicine (ACSM) the two elements result in an average of 5 to 15 percent reduction in VO2 max each 10 years after the age of 25-30. However they also state that the ACSM further states that regular exercise can help older people to experience the same 10 – 30 percent increase in their the VO2 max of their younger counterparts. No matter what age, regular exercise in the cardiovascular department will enhance your lung and heart function. While the most effective results are achieved training at higher intensities however, the VO2 max can be improved by regular low or moderate intensity exercises.
Power and Strength
Training can slow down the effects of age-related strength and loss of power. The best way to think about the concept is to use the strength or you’ll lose it’. Your body is a smart and effective machine. It will adjust to the challenges you set for it by working out. If you don’t exercise your muscles often, your body will believe that they’re not needed which means that your muscles squander away in your youth. Therefore, to keep your muscles strong, you should workout regularly.
Strong Posture
The highest peak in bone mass happens in our 30s and starts to decrease around 35 to 40 years old. Alongside hormonal and diet changes fitness can decrease the loss of bone. Women are more vulnerable to a higher rate of loss of bone after menopausal transition, as the cessation of oestrogen production slows down your absorption of calcium. One result of a degraded bone structure may be an hunched or rounded shoulders, as well as a the forward position of the head that is known as Kyphosis. Kyphosis limits a person’s length of breath as well as the overall movement range. Training your back and core muscles can help improve your posture and help you stand high.
Flexibility
Training allows us to use our muscles and joints through their entire range of motion. If you do not exercise in this range of motion, you’ll be stiff and lose the flexibility. Yoga or Pilates are excellent ways of exercising to maintain or increasing flexibility.
Lower Risk of Falls
Exercise reduces the chance of falling due to improved postural control, strengthening the back, leg and core muscles, improving balance and strengthening core stability overall. Regular exercise helps keep the strength and agility which can help us stay away from potential dangers.
Manage Your Arthritis
Based on Arthritis Care, a registered arthritis charity, exercising can reduce discomfort, keep mobility intact increase energy levels and strengthen joints. Arthritis Care offers an online exercise and Arthritis guide’ that will help you ensure that you’re exercising in a manner that relieves your symptoms and not create more discomfort.
Guidelines for Exercise in a safe and secure manner. Exercise during Middle Age
Health Check
If you’re brand new to exercising or are concerned about your health, you must make the appointment of you GP in order to conduct an MOT appointment to confirm that you are healthy enough to exercise.
Calculating Your Maximum Heart Rate (MHR)
The MHR is a reference number that represents the safe upper limit as it relates to the age. As we age our MHR declines by around 1 beat every year, from the initial 202 beats per min. To calculate your MHR divide your age by 220. If you’re 40, old, your MHR will be 180. Be aware that this is only an upper limit guideline and not your goal heart rate. It is recommended to exercise at a level that is challenging your body, yet you are confident that you are able to sustain throughout your exercise.
Heating Up and cooling down
As we age, it takes longer in our body to get warm to be ready for exercise. joints take a little longer to be well-lubricated. The warm-up should last between 5 and 10 minutes, and should involve your muscles when you are likely to exercise. Based on your fitness level and fitness, a vigorous walk or a gentle jog can increase the heart rate and help warm your muscles. The muscles should be stretched for between 10 and 15 seconds at a time, gradually moving in each. For cooling down, gradually slow down your exercise for 5-10 minutes, and then gently stretch your muscles that you’ve employed. This will lessen muscle soreness after exercise.
Breathing
Keep a consistent breathing pattern while exercising to avoid placing unnecessary stress upon your heart. Make sure you don’t breathe in and strain while exerting your body.
Gradual Progression
Do not try to boost the intensity of your workout from moderate to high intensity in the course of a single night. Check your current fitness by taking a look at your current level of activity you currently engage in; and then increase the duration, intensity, and frequency of your training gradually in time. Limit yourself to one change at one period of. For example, if , for instance, you were exercising for 30 minutes, two times each week at a moderate intensity then you can add another session throughout the week. You should maintain the same intensity and duration of your exercises. When you’re sure that your body is able to handle the additional load, you can intensify or increase the duration of your workout.
Exercise Plan to Get You started
The workout below consists of core and cardiovascular exercises. It’s designed to increase endurance, strengthening your core stability and strengthening your posture.
Cardiovascular Exercise
The NHS suggests that you do an hour of moderate exercise five times a week. The kinds of activities they encourage include walking, gardening, as well as swimming. These are all excellent methods of increasing your levels of activity and improve the lung and heart function. But the most important thing to keep making health improvement is gradually increasing the intensity of these exercises so that you feel physically challenged i.e. increase your speed and strength in swimming. When you feel more confident, it’s time to look into your local leisure center for teams and clubs that you could join.
Training for Core Strength to strengthen the postural muscles
Squats
This workout strengthens the muscles of your legs the bum, core and thighs.
Start position:
Keep your feet hip-distance apart, your hands resting on your hips, and your shoulders back.
Movement:
Lean forwards in the hips, push your bum straight out while maintain the back in a straight position. Sit back and relax as if you were dropping yourself down onto the floor in a chair. Make sure that your knees are between your toes. Your feet must be level on the ground and the weight of your body should be evenly distributed across your feet. When you are in the squat, your hips should sit just above your knees. Return to starting position and do 1 to 2 repetitions.
Notes:
Utilize your abdominal muscles to keep your posture throughout your exercise.
Bungee Row
This exercise targets the upper back and core muscles. You will need tubing or an the bungee.
Start position:
The tubing should be wrapped around an object that is not moving. Hold an end with each hand , and then take a split-stance (one foot ahead and the opposite) in front of the point of origin of tubing. Keep your arms to the side at shoulder-level and shift them backwards till the band has been taught.
Movement:
Pull the tubing in by moving your elbows forward until they are vertically and horizontally in line in relation to the shoulders. Bring your shoulder blades in a squeeze before returning to your starting position. Perform two sets of 15 reps.
Notes: Work your tummy muscles to ensure your posture throughout the exercise.
Superman
This workout strengthens your muscles that are in your core.
Start position:
Begin on your knees and hands, placing your hands just below your shoulders, and your knees under your hips. Keep your back straight , and employ your tummy muscles to keep your posture.
Movement:
Then lift your right knee and left hand 1cm from the floor. Then, slowly stretch out your left leg and right arm until they’re aligned with your body. Return to the starting position and repeat with your left arm and the right leg. Repeat 1-2 sets of 15 repetitions.
Bridge
This workout will strengthen your core as well as your bum.
Start position:
Lay on your back, with your knees bent with your feet placed flat on the ground with your hips spaced. Release your hands to your sides. Pull your abdominal muscles.
Movement:
If you keep your back straight, Keep your back straight and raise your body to the ceiling until you’ve got a straight line running through your hips, shoulders, and knees. Make sure you are able to squeeze your stomach to the highest point of the exercise, then let it go when the body is lowered towards the floor. Be sure to touch the floor, but try not to place your weight on it. Repeat the 1 to 2 sets in a slow manner for 15 reps.
Notes:
Make use of your tummy and your bum muscles to ensure your back remains straight. It should be felt in your stomach and on your bum, not your lower back.
Pelvic Floor Exercises
The muscles of the pelvic floor support the uterus bladder, bowels, and other pelvic organs.
They are the muscles you employ for stopping the flow of urine while you wee and also to regulate your bladder. As we age, the pelvic floor muscles grow weaker. This is especially for women who have had children.
Start position:
Place your body on your back, keeping your knees bent, and your feet laid flat on the floor.
Movement:
Engage the muscles in your pelvic floor and then let them relax. Repetition 10 times. Be sure to breathe and make sure that your abdominals, buttocks and thighs are at ease. Relax for 30 seconds after finishing 5 more set of fifteen repetitions. Do this exercise six times throughout the day for maximum effectiveness.
Note:
As you gain control over your pelvic floor muscles, make sure you hold each contraction slightly longer. It is essential to practice long and slow contractions as well as quick ones that are short and fast.
Maximise Your Life Expectancy
The BMJ study showed that mortality rate dropped by half for men who increased their activity to a “high level” from a moderate or moderate level. To achieve these results, the participants had to sustain the same level of fitness for a period of 10 years. The “high-level” of physical activity needed by the test subjects was defined as:
3 hours per week of vigorous recreational sports or heavy gardening
OR
Regularly taking part in hard exercise or competing in a sport.
While the definitions of these guidelines was left to the participants during the research, it’s important to note that moderate physical exercise was defined as taking a walk or cycling to exercise for fun. If you’re looking to prolong your life, you need to sweat every day for three hours. It could be divided by 30 minutes athletic activities over the course of six days each week. Engaging in a sport, in contrast to simply exercising, is essential since it is an athletic activity that requires people to improve and be more successful. This kind of motivation can be not present when we take part in exercise for fun with friends or for personal reasons.
If you’re fit, healthy and eager to find your sporting edge, Here are some ideas for sporting clubs and teams for everyone:
Netball
Football
Running
Squash
Tennis
Badminton
Rounders
Martial arts
Rugby
Cycling
Volleyball
Swimming
When you’re not sure, the idea to join a club or club daunting, don’t give up You could pick one of the sports like tennis which is played by two players. You can also invite your family and friends to join you. As you gain confidence, you could be more willing to consider joining the club. Perhaps there’s a squash ladder in your workplace which you can join. Joining the team or club will aid in motivating you to train regularly in a high-intensity.
While not explicitly categorized as an exercise, intense training classes also have a motivating effect. Participating in personal training for people 40 and over in North Dallas can have the effect of ensuring you are exercising often. Working out in a group atmosphere forces you to keep up with the rest of the group even if you are not doing better.
There’s no time like the Present
To live a healthier and longer lifespan, get active now. Even if you’ve reached middle age doesn’t mean that you’ve fallen off the mark. Begin by stepping back and gradually increasing the amount of exercise you do over time The health benefits are immense. You could live forever… Okay you’ve got an extra few years left to go and the next 50 years is going to be a lot more satisfying when you exercise and get active.
