“Believe it or not, the body begins to lose strength and endurance after 30, and that decline becomes more progressive as the years go by,” says personal trainer Holly Perkins to the magazine Prevention. And yes, it may sound fatalistic, but not accepting it will not make it not happen. It is natural that the body begins to age at some point in our lives.
Although we cannot avoid aging, it is possible to slow down the process or, at least, procure more years of life in better condition by avoiding habits that encourage the appearance of chronic diseases, ailments and ailments about which we begin to worry after the age of 40 .
And it is that more important than the benefits granted by physical activity, it is sedentary lifestyle that causes damage to the body.
The internist Rigoberto Marcano Pasquier ensures that the lack of physical activity really affects the human body, especially in terms of loss of muscle mass. “It is not that by the mere fact of getting older we lose muscle mass, the most important cause of the loss of muscle mass is the lack of physical activity“, He says.
In fact, according to World Health Organizationup to 5 million deaths per year could be avoided with a higher level of physical activity of the world population.
“It is important not only to practice cardiovascular physical activity but also resistance exercises, especially multi-strength, at least 2 or 3 times a week,” says Marcano Pasquier, adding that When we are over 40, it is very important to follow this type of routine because it also improves the health of our bones. with which they translate into perfect allies in the treatment of osteoporosis.
However, a benefit that is attributed to the frequent practice of physical activity is that it influences the strengthening of the immune system. This is a myth, although it does definitely contribute to overall health.
The doctor Patricia Valenzuela, infectious disease doctor and vice president of the Venezuelan Society of Infectious Diseases, says that “few things have a direct effect on improving the immune system. Rather, it is a set of actions such as having healthy habits, exercising, avoiding a sedentary lifestyle, no smoking, restrict alcohol consumption, control sugar intake. All these actions, in general terms, contribute to the prevention of cardiovascular disease, diabetes mellitus, atherosclerosis or lung cancer due to smoking”.
“What triggers the aging of the organism is a process that cannot be stopped, you can rarely modify it, you can slow it down perhaps to the extent that you contemplate a healthy life without chronic conditions. There is no medicine or magic formula that improves the immune system, on the contrary, there are more reasons that weaken it than those actions that we can do to improve it”.
On the other hand, it is proven that, according to the World Health Organization, physical activity has important benefits for heart health, “contributes to the prevention and management of non-communicable diseases, such as cardiovascular diseases, cancer and diabetes”.
do it heartily
The world body also highlights that regular exercise can reduce the risk of hypertension, coronary heart disease, stroke; also reduce the risk of falls, hip or vertebral fractures; and in both adults and older adults it reduces mortality from any cause; and mortality from cardiovascular diseases
The recommendation of this organization is that adults up to age 64 train moderately for at least 150 to 300 minutes a week; or intense training for at least 75 to 150 minutes per week. As well as try to limit the time consumed in sedentary activities.
In addition, physical activity reduces symptoms of depression and anxiety, improves reasoning, learning and judgment skills. In fact physical activity is an efficient ally in the prevention of cognitive deterioration, which could begin at 45 years of age.
A review published in the journal Neurología Argentina concluded that physical exercise can provide a “widely available strategy to improve cognitive functioning, especially executive functions and memory, and delay the onset of dementia.”
In this sense, In addition to cardiovascular exercises and strength exercises, it is also recommended to practice yogaaccording to Holly Perkins, who explains that this practice also offers benefits to our mental health, as it reduces stress and helps balance our mood, and precisely lPeople between 45 and 64 years of age, especially women, are more likely to suffer from depression.
Finally, the best recommendations to maintain consistency in the practice of physical activity are to first find a type of exercise that we like, that we enjoy and that gets us excited. So we can keep it in time. And secondly, to set ourselves real challenges, activities that imply an effort, but with realistic goals.
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