How Exercise Can Help You Age Well

In our youth, it is natural for all of us to think of ourselves as invincible individuals with no risk of health problems. However, the fact remains that the clock is ticking for each one of us and with every passing day, our body is experiencing change as a result of an aging process. Studies show that even about 10 minutes of exercise a day can significantly reduce the risk of diseases that occur due to age. Furthermore, it also helps maintain your youthful look. 

Understanding the aging process and the need to stay fit:

Many of the aging related changes take place in the human body as early as in the third decade of life. 

• Especially between the ages of 25-30 years, the maximum attainable heart rate of an individual tends to decline by about one beat per minute, per year. Furthermore, the peak capacity of the heart’s ability to pump blood also reduces by 5-10% every decade. 

• In the beginning of one’s middle age, the blood vessels begin to stiffen and the BP levels tend to go up as well. The blood too, becomes thicker and stickier, making it harder for it to be efficiently pumped through the body. 

• Around one’s midlife, most of us begin to put on about 3 to 4 pounds a year. Also, men tend to lose muscle in their 40s, meaning that the extra weight is all fat. This contributes to the rise in LDL cholesterol and the fall of HDL cholesterol. 

• With the nervous system also changing over a period of time, one’s reflexes tend to get slower, affecting one’s coordination and memory. On an average, you will get less sleep during your maturity than during your youth. All of this results in a sagging spirit and a slower body. 

Going by these changes that one is bound to experience at different extents through their life, exercise may not be able to offer a fountain of youth but can definitely contribute to building your vitality. It is thus important that you start early on. 

In your 20s:

Your growth hormones are at their peak. Take advantage of this and work on developing your muscles to reap benefits years later. Don’t waste time training your mirror muscles and work on compound lifts to develop a balanced physique. Train often so that you can cling on to that muscle when you reach your 40s. 

In your 30s:

Now that you know what works for your body, plan and be consistent with your workout. Focus on developing a stronger back so that it doesn’t bother you once you hit the 40s, your metabolism begins to slow down, making it all the more important to fight fat gain. 

In your 40s: 

Most of us will feel that our body works against us. Focus on repair and recovery in this phase of your life. Get into the weight room to maintain your muscle mass. Also get proper sleep and optimize natural growth hormone levels. 

With the right approach to exercise through your life, you will be able to maintain a fit and healthy body for years to come. 

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