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Benefits of Exercise

 

Moderate exercise makes a significant contribution to both wellness and antiaging.

Exercise is critical to both overall wellness and contributes to longevity. It maintains a healthy cardiovascular and pulmonary functioning, activates the metabolism, keeps joints lubricated, retains muscle strength and keeps tendons supple.


Wellness Benefits of Exercise

Many studies have attempted to show how exactly exercise affects one’s health, through its ability to:

  • Relieve stress
  • Lower blood pressure
  • Increase the level of endorphins [happiness hormones]
  • Increase the fat burning enzymes in the muscle, aiding in maintaining or reducing weight
  • Strengthens heart muscles and improves circulation; reducing the risk of heart disease
  • Reduces the level of glucose and cholesterol in blood and calcium in bones (the cause of osteoporosis)
  • Improves your respiratory system by strengthening your lungs to help control asthma
  • Creates the feeling of self-confidence and control over one’s body and life


Antiaging Benefits of Exercise

Maintaining mobility is a critical element for the quality of life. Skeletal muscle age-associated deterioration includes reductions in size, structure and function. Recent research suggests that oxidative stress contributes to sarcopenia [age related muscle loss].

The level of oxidative stress imposed on aging muscle is influenced by two biological processes:

  1. increased generation of reactive oxygen species [ROS]
  2. Age-associated changes in antioxidant defence.

Overall, aging muscle has a decreased gene expression of antioxidant enzymes possibly due to a diminished ability for cell signalling. By using exercise to induce mild oxidative stress we can stimulate the production of these antioxidant enzymes.


Results of Studies on Exercise and Antiaging

Studies have shown that regular physical exercise has more longevity impact on men than women in the 40-50 age group.

It seems that it is more about activity, than fitness with the least fit physically active men having a lower IHD mortality rate (6%) than the least fit sedentary men (10%)

In the over 60 age group however, the impacts are more apparent. Moderate exercise training has demonstrated beneficial outcomes in both the prevention and rehabilitation of many diseases of the elderly. Where moderate levels of exercise improves, strenuous exercise or overtraining suppresses, various immune function measures.

Since exercise does increase oxidative damage, it is important that muscle training be supplemented with powerful antioxidants.

 

Exercise Programs

One of the most important aspects of exercise, especially in later years, is to ensure that the exercise is "appropriate". Over-exertion can lead to serious damage to muscles, tendons and joints, and also risk cardiac stress.

The key to a balanced exercise program is to contribute to each of the areas above. This is done by using a combination of the three main types of exercise:

Aerobic exercise – for Cardiovascular, Pulmonary and metabolism

Anerobic – Endurance and Resistance Training – for muscles, ligaments, and bones

Stretching – for tendons and joint flexibility

For guidelines on exercise programs

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NEXT: Plan Your Fitness Program Ffor Your Body Type

Exercise Index | Benefits | Body Type | Guidelines | Personality | Aerobic | Anaerobic | Compound | Fat Burning | Body Shaping | The Core | Weight Training | Stretching | Troubleshooting | Cooldown

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