4 survival methods that help you age more healthy – and how to start

Aging is a natural part of life, and it brings changes that affect both physical and mental health. while Stay active in the fifties of the ages It may seem hard, regular exercises are one of the most effective ways to keep your health as you get older.

Just a small movement every day can make a big difference, enhance muscles and bones, sharpen the cognitive function, increase the immune system, and even increase the longevity. The best part? Regardless of the time you start, you can still reap the benefits.

Here is how physical fitness can help you stay strong, healthy and prosperous as you get older.

Stronger muscles and bones

From raising groceries to climbing stairs, there are many activities that depend on the strong bones and muscles. Aging usually leads to the loss of muscle mass and bone density, which makes it difficult for individuals to maintain an active and independent lifestyle. Evolution in exercising regularly can help prevent these common side effects of aging, facilitating your own aging care while reducing the risk of injuries such as falling.

time I mentioned that Resistance training It is one of the most effective ways to alleviate the decrease in age-related muscles-or even vice versa, as it builds and maintains the strength of the muscles and the basic strength of the tasks. Researchers have found benefits Even in patients in the late 1980s who use navigation devices like sticks.

And when it comes to your bones, you encourage weight -bearing exercises Bone density maintenancePreventing osteoporosis and reducing the risk of fractures, for each Harvard Health. Any physical activity requires your bones to support your weight as a weight -loading exercise, including walking or Power Training.

The brain is healthier

The healthy brain is essential for daily life. Basic tasks such as cleaning your teeth and washing your hands, as well as complex activities such as driving and decision -making, require a well -performed brain.

Aging affects memory, attention, thinking and other types of cognitive functions, which are known as as Age -related cognitive decrease. Exercise appears as a strong ally against this decline, Reducing the risk of diseases such as Alzheimer’s And enhance the cognitive function. the National Council for Agency Reports that brain aging can be slowed for 10 years with an intense or moderate exercise.

A more powerful immunity system

the The immune system It protects the body from stirred invaders such as viruses, bacteria and parasites. Using a network of cells, tissues and organs, it recognizes and removed these threats. This maintains a balance of public health and protection.

Your immune system is expected to decrease with your age, making the body more vulnerable to infections and reduces the effectiveness of vaccinations. This is where the exercise can help.

A Study of the University of Birmingham Compare the immune systems of a group of bicycle passengers between the ages of 57 and 80 with immune devices for younger individuals and found that the immune devices for cyclists did not show signs of aging. The thymus gland produced the T (defending the disease) cells at a rate similar to the younger individuals, indicating a more powerful immune system. This is consistent with Previous research.

Long life

Physical activity Reduces the possibility Of various diseases such as heart disease, type 2 diabetes and some types of cancer – which are some of The most common causes of death In the United States. Evolution in physical activity is an effective protective measure to reduce the risk of these conditions, some of which also become more common with age.

Studies constantly indicate that regular exercises reduce the total deaths and extend their life, including a A large research study Through the American Heart Association, which found that individuals who practice between two and four times the amount recommended have the lowest danger to deaths. However, those who have worked less (meet instructions instead of overcoming them) also have lower mortality rates.

Another thing to consider is the length of your telomeres, which are the covers on the DNA threads that shorten over time and are a sign of biological age. Search from Brigham Young University Show that being “very active” is associated with long lords, with a nine -year decrease in the biological age in very active people compared to stable people.

It has not been too late to start

Do not let your age prevent you from giving priority to fitness. Even if you start today, getting the activity can greatly improve your health, whether nowadays or continue to age.

If you are 65 years old or older, Disease control and prevention centers At least 150 minutes a week is recommended from moderate density activity, along with two days of muscle enhancement activities and some balance activities. But any level of activity is better than nothing. A safe place to start if you are a beginner is to take a file Short walking daily walking.

Keep in mind that you want to customize the exercise routine to your current level. If you have a current condition such as arthritis or high blood pressure that may affect your ability to exercise, consult your doctor to find a routine that suits you.

Other keys to healthy aging

The exercise plays a vital role in healthy aging. However, there are many things that exceed the exercises that affect the extent of our progress. If you want to ensure healthy aging, think about the changes that can be made on your lifestyle and customs. For example, and National Institute of Agency It is suggested that you avoid smoking or heavy drinking, maintaining a good and nourishing diet, getting suitable sleep and enhancing meaningful relationships with friends and family.