Exercising is one of the real secrets of slowing down the aging process and living longer. It cannot be found in the hands of a plastic surgeon. It also does not mean that you need to have plenty of money to splurge to be able to have your skin, face and other body parts look younger than your age.
Slowing down the aging process can help you stay young and live longer and only takes a pair of good shoes and a determined mind to stick to a regular exercise schedule. Exercise has been shown to prevent acceleration of the aging process, but what is the science behind it?
Exercise Significantly Influences Mitochondrial Biogenesis
The mitochondria is referred to by experts as the “power plant” of the cells that plays a crucial role in generating energy to be used for many metabolic functions.
In simple terms, mitochondria can be considered the “essence” or “vitality” that exists within each cell. As we age this vitality dissipates and weakens. This causes a circular reaction in which our whole body becomes less engaged and weakened. This causes a further reduction in power in the mitochondria and so it continues.
Exercise can break this cycle by increasing the mitochondrial mass of cells via a process known as mitochondrial biogenesis. This increases the power or vitality of the cells, instigating the process of anti-aging at the cellular level.
Regular exercise influences certain processes in the body to prevent the reduction of mitochondrial mass in order to slow the aging process. This statement was based on a 2011 study published in Applied Psychology, Nutrition and Metabolism which revealed that when a person exercises their body will become capable of inducing many changes in the content as well as activity of the mitochondrial enzyme.
This will then lead to an increase in the body’s cellular energy production which in turn will also lower the risk of suffering from many chronic diseases associated with aging. The best thing about it is that mitochondrial changes will not only impact a person’s fat tissues and skeletal muscles. Any positive changes in mitochondrial biogenesis can also be beneficial for many other vital organs in the body such as the brain, kidneys and liver.
The Importance of Boosting Mitochondrial Activity
When mitochondrial activity is being powered up, free radical damage can significantly be prevented. These free radicals occur as toxic byproducts of the body’s metabolism. Exposures to toxins, chemicals and pollutants can also cause increased free radical damage in the body. These free radicals can wreak havoc on the tissues and cells resulting in the destruction of the person’s DNA as cellular lipids and proteins will also be damaged.
If nothing is done to prevent damage and decay in the mitochondria, the person increases their risk of impaired ability to use fat and carbohydrates for energy. In addition, they are more likely to become insulin resistant and overweight or obese. Above and beyond this, it also contributes to accelerated aging.
Exploiting the Power of Exercise to Combat Aging
A study aimed at finding out the long term effects of exercise was conducted and published in the journal titled Circulation. The study proved that exercise helps a person to stay young as it lowers the levels of inflammation in the body. The researchers ensured that the study participants adhere to a prescribed level of physical activity of 150 minutes per week.
Spending 150 minutes of exercise per week can be broken down into 20-30 minutes of physical activities each day. How do you make this work for you? You may opt to go for brisk walking, jogging, cycling, running coupled with some time spent on gardening and in doing any household chores.
The most important thing is to be physically active. Steer clear of any extreme forms of exercise which may increase inflammation in the body.
Exercise to Live Longer
If you exercise, the idea that you’ll live longer is a guarantee. But getting out of bed for that workout isn’t as easy as you’d like it to be. It’s cold in the winter, dark outside and who wants to hit the pavement jogging at the hour?
Or finishing up work when your body is zapped of all its strength and you think you can’t possibly do more than fire up the television at home, let alone hit the gym, can be a real trial.
Yet, just like an apple a day keeps the doctor away, you know that exercise does so much good for your body. If only exercise weren’t so hard to get around to doing! You know what’s said about exercise. You’ve heard it all.
Exercising gives you more body strength, raises your stamina, helps fight against heart attacks, keeps your blood pressure at a good level and even gives you more self esteem. You might even know that starting a regular exercise routine right now will make it easier on your body to get around when you’re older.
But it’s still hard for you to find the motivation to move. Here are some ways that you can make exercise a part of your life and even learn to love it. If you don’t focus on the hard work of exercise, live longer won’t just be a wish but a more concrete possibility.
Who doesn’t want to be around long enough to do what they’ve always wanted to do? See the world? Be active with your grandchildren or significant other? Celebrate an eightieth birthday? Or hundredth?
While it’s true that exercise tones the muscles so that you look healthy and fit on the outside, exercise gets those organs healthy and fit on the inside of the body, too. Every organ in the body can stay healthier longer with exercise.
When you exercise, the kidney functions are improved as you tone your body and get rid of any unnecessary fat. When you carry the best amount of weight for your body’s framework, you make the job your organs have to do a lot easier and they don’t have to work as hard.
Exercising can boost your lung function, keep your heart beating at maximum potential and can help joint pain that’s caused by arthritis. The worst thing you can do for your body is to sit around and not exercise. You subtract time from your life. Time you could give to yourself and your loved ones.
So how do you exercise, live longer, if you absolutely dread it? You learn to reward yourself. Use a chart if you need to and for each half an hour that you exercise, give yourself a treat.
It could be something as simple as buying yourself a new outfit, picking up an item for your home or putting aside money for a big ticket item. Reward yourself when you reach certain milestones.
Exercised a week without fail? Or went a month and stuck to the routine? Then you should treat yourself. Set both short term and long term goals. Not only will your body get rewarded by feeling better, but you’ll find that you’re looking forward the rewards you give yourself. For a long term goal, you might try the reward of taking a vacation somewhere you’ve always wanted to go.