A study published by the British Medical Journal (BMJ) in March 2009 concluded that males over 50 to are engaged in vigorous 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 showed that exercise at a high intensity over a period of 10 years between 50-60 years of age could boost the life expectancy of people who were previously sedentary in comparison to people who regularly engage in high-intensity physical activities. Even if you’ve never been active before, you have plenty of the chance to add years to your lifespan. The length of life that comes from starting exercise is similar to stopping smoking cigarettes.
How does exercise increase 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 benefits to begin 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 activities and a decrease in the likelihood of CAD and a decrease in the symptoms of people suffering from heart disease. It suggests that exercise regularly has positive impacts on insulin resistance, blood pressure sugar intolerance, obesity, and cholesterol levels. All of these are potential risk factors to Atherosclerosis which is the main reason for CAD. To reap these benefits, the study suggests 30-minutes of moderately intense workout in the majority, if not all weeks.
Helps to Reduce the Body Fat Percentage, thereby reducing the risk from Obesity or Type 2 Diabetes
The research published by the NHS National Library for Health in July 2006 shows that exercise can improve blood sugar control and decreases the body fat percentage of people suffering from the condition of 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 each week reduces the chance for impaired insulin intolerance transforming 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 that use weights can all help in reducing the risk of developing osteoporosis. The higher demands of these kinds of exercise can increase bone density and strengthen joints, ligaments, and tendons.
Cardiovascular Health
Maximal Oxygen Consumption (VO2 max) or the VO2 Max, is an widely recognized method to determine the amount of oxygen an individual can consume in a minute of work. It is a measure of heart functioning and the capacity. With age comes a decrease in the amount of blood flowing through the heart decreases and our bodies are less efficient in using the oxygenated blood being circulated around it. Based on the American College of Sports Medicine (ACSM) the two elements result in five to fifteen percent reduction in VO2 max each 10 years after the age of 25-30. However the ACSM states that regular exercise in the cardiovascular system allows older people to experience the same 10-30 percent increase in VO2 max as younger counterparts. Whatever your age, regular exercise in the cardiovascular department can help enhance your lung and heart function. While the most effective outcomes can be obtained by working at higher intensity however, the VO2 max can be enhanced by regular, low or moderate intensity exercises.
Power and Strength
Personal training for people 40 and over in North Dallas can slow down the effects of aging strength and loss of power. The best way to think about it is to ‘use your strength, or risk losing it’. Your body is a smart and powerful machine. It will adjust to the obstacles you put for it through exercise. If you don’t exercise your muscles frequently, your body will believe that they’re not needed as your muscle mass will go away in your youth. Therefore, to keep your muscles strong, you must workout regularly.
Strong Posture
The highest peak in bone mass happens in our 30s and starts to decrease around 35-40 years old. Along with hormonal changes and diet fitness can slow the loss of bone. Women are more vulnerable to a higher rate of loss of bone following menopausal phase, when the reduction of oestrogen production slows down your absorption of calcium. One consequence of a weakening bones structure can be a slumped 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 their overall movement range. Training your back and core muscles can help improve your posture and help you stand straight and tall.
Flexibility
Training allows us to use our muscles and joints through the full range of movements. If you do not exercise in this range of motion, you’ll lose it and get stiff. Yoga or Pilates are great ways of exercising to maintain or improving your flexibility.
Lower Risk of Falls
Exercise reduces the chance of falling through improving postural control, strengthening the strength of your back, leg and muscles, increasing balance, and strengthening core stability overall. Regular exercise helps maintain the flexibility and strength which can help us stay away from potential dangers.
Manage Your Arthritis
As per Arthritis Care, a registered arthritis charity, exercising can ease discomfort, keep mobility intact increase energy levels and help keep joints healthy. 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 not used to exercising, or have any health issues, you must make the appointment of the GP in order to conduct an MOT appointment to confirm that you are physically fit for exercise.
Calculating Your Maximum Heart Rate (MHR)
The MHR is a reference number that represents the upper safe heart rate limit as it relates to your age. As we age the MHR drops by about 1 beat every year, from the initial 202 beats per min. To calculate your MHR divide your age by 220. If you’re 40 years old, your MHR is 180. old, your MHR will be 180. Keep in mind that this is an upper limit guideline and not your heart rate. It is recommended to exercise in a way that tests you , but one that you feel you are able to sustain throughout your exercise.
Heating Up and cooling down
As we age it takes longer for the body get warm to be ready for exercise. joints require a bit more time to get well-lubricated. The warm-up should last between 5 and 10 minutes, and should involve your muscles when you are planning to work. In accordance with 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 into every stretch. For cooling down, gradually reduce your intensity for 5-10 minutes. Then, slowly stretch out the muscles you’ve utilized. This will lessen muscle soreness after exercise.
Breathing
Keep a consistent breathing pattern while exercising to avoid putting too much stress to your heart. Make sure you don’t keep your breath in and strain while exerting your body.
Gradual Progression
Do not try to boost the intensity of your workout from moderate to high-intensity overnight. Examine your current fitness by assessing the amount of exercise you are currently doing. Then, increase the duration, intensity, and frequency of your exercises gradually in time. Change only one aspect at one period of. For example, if , for instance, you were exercising for 30 minutes twice every week, at a moderate intensity then you can add an additional session in the week, and keep the same intensity and duration of your exercises. When you’re sure that your body has adjusted to 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 the aerobic capacity of your body, 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 to start increasing your levels of activity and improve the function of your heart and lungs. 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. you can walk faster and more vigorously. As you gain confidence, it’s time to look into the local leisure center for teams and clubs which you can join.
Workouts to strengthen the core to strengthen the postural muscles
Squats
This workout strengthens the muscles of your legs as well as your bum and core.
Start position:
Place your feet about hip-distance apart, your hands resting on your hips, and your shoulders back.
Movement:
Lean forwards in the hips, push your bum out, maintain the back in a straight position. Sit back and relax as if you were lowering yourself onto the floor in a chair. Make sure that your knees are in front of your toes. Your feet must be level on the ground and your weight should be distributed evenly across your feet. When you are in the squat, your hips should sit just more than the knees. Return to starting position and do 1 – 2 repetitions.
Notes:
Make use of your abdominal muscles to ensure your posture throughout your exercise.
Bungee Row
This workout targets the upper back and core muscles. You will need tubing or an Bungee.
Start position:
The tubing should be wrapped around an object that is immovable. Hold an end with each hand , and then take a split-stance (one foot ahead and the opposite) with your back to the source of tubing. Stand with your arms extended to the side at shoulder height and then return to the position to where the tubing is taught.
Movement:
The tubing is pulled by moving your elbows forward until they are vertically and horizontally at a level to your shoulder. Bring your shoulder blades in a squeeze before returning to your starting position. Do two sets of 15 reps.
Notes: Make use of your abdominal muscles to keep your posture throughout your exercise.
Superman
This exercise strengthens your muscles that are in your core.
Start position:
Begin on your knees and hands with your hands just below your shoulders, and your knees under your hips. Maintain 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. Take a moment to stretch your left leg and right arm to ensure they’re aligned with your body. Return to your starting position and repeat with your left arm and left leg. Repeat 1-2 sets of 15 repetitions.
Bridge
This workout will strengthen your core as well as your bum.
Start position:
Relax on your back, with your knees bent with your feet lying flat on the floor at a hip distance. Let your hands relax by your sides. Pull your abdominal muscles.
Movement:
Keep your back straight and keep your back straight. Lift it from the ground until you’ve got a straight line running through your hips, shoulders, and knees. Keep your bum in place to the end of the exercise and let it go when it lowers your body towards the floor. Be sure to touch the floor, but try not to place your weight on it. Repeat the first and second sets in a slow manner for 15 reps.
Notes:
Make use of your tummy and your bum muscles to ensure your back remains straight. This should be felt in your tummy as well as your bum, not your lower back.
Pelvic Floor Exercises
Pelvic floor muscles help support the uterus bladder, bowels, as well as other pelvic organs.
These are the muscles you employ for stopping the flow of urine while you wee and also to manage your bladder. As we age, the pelvic floor muscles become weaker. This is particularly the case for mothers who have had babies.
Start position:
Place your body on your back with your knees bent, and your feet are flat on the floor.
Movement:
Then, you can draw up the muscles in your pelvic floor and then let them relax. Repetition 10 times. Be sure to breathe and make sure that your abs, buttocks and thighs are at ease. Take a break for 30 seconds prior to finishing 5 more set of fifteen repetitions. Do this exercise six times per day to maximize effectiveness.
Note:
As you gain control over your pelvic floor muscles, Try to hold each contraction slightly longer. It is crucial to perform steady and slow contractions, as well as shorter, fast ones.
Maximise Your Life Expectancy
The BMJ study showed that mortality rate fell by half in men who increased their activity to a “high level” from an average level. To get these results the subjects were required 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 identified as being:
3 hours per week of sports activities or heavy gardening
OR
Regularly participating in exercise or playing competitive sports.
While the guidelines’ interpretation was left to the participants during the research, it’s important to note that moderate physical exercise was defined as doing a cycle or walking for fun. So, if you wish to live longer, you need to sweat at least 3 hours per week. It could be divided by 30 minutes athletic activities every day each week. Engaging in a sport, instead of just exercising, is essential as it’s driven by competition, which drives people to improve and be more successful. This kind of motivation is usually not present when we take part in sports as a pastime for social interaction or for personal reasons.
If you’re fit, well and are ready to discover your athletic edge, Here are some ideas for sports teams and clubs that are suitable 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 an organization. Perhaps there’s an exercise ladder at work that you could be a part of. Joining an organization or team can encourage you to train regularly in a high-intensity.
Although they are not considered to be an exercise, intense fitness classes can have a similar motivating effect. The result of making sure you are exercising often. Additionally, exercising in a group atmosphere forces you to be competitive with others even if you are not doing better.
There’s no time like the Present
For a more healthy and longer life , start exercising now. The fact that you’re in middle age does not mean that you’ve been left out of the game. Begin slowly and gradually increase the amount of exercise you do over time The advantages to your health are enormous. You could live forever… okay but there are an extra few years to be won and your 50th birthday is going to be a lot more satisfying should you decide to work and get active.
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