As the years pass, we begin to notice some unwelcome changes– perhaps in the skin, increased aches and pains, quicker fatigue, or a decline in energy levels. These signs of ageing can significantly impact our daily lives and are natural.
But…. what if we told you there’s a way to slow down that clock and even reclaim some of that lost vitality? The secret lies not in a bottle or magic pill, but in your sneakers.
In this blog post, we’ll discuss what happens as we get older and explore how exercise, especially strength training, can assist in promoting a longer, healthier life counteracting the effects of ageing.
Ageing is a natural process influenced by both biology and our environment. Over time, several changes occur:
As we age, our bodies undergo various changes that can lead to the loss of muscle mass, a condition known as “Sarcopenia”. Hormonal shifts including a decrease in testosterone, estrogen and growth hormone production play a role in this process. Poor nutrition contributes to muscle atrophy. Changes in metabolism, oxidative stress, and inflammation add to the situation.
Ageing is often accompanied by a decrease in bone density, leading to weakened bones that are more susceptible to fractures and breaks. “Osteoporosis” a condition characterised by low bone mass and deterioration of bone tissue becomes more prevalent with age.
Metabolism slows down with age, resulting in a decreased rate at which the body burns calories. This slowdown can make it easier to gain weight and more challenging to manage or lose excess weight. Being overweight can increase health risks promoting insulin resistance leading to type 2 diabetes; causing high blood pressure and abnormal blood lipids which elevate the risk of heart disease; and increasing inflammation and load on joints, contributing to conditions like Osteoarthritis and Metabolic Syndrome.
Ageing can have a significant impact on cardiovascular health, with changes in the heart’s structure and function leading to a decline in overall cardiovascular fitness. Risk factors for heart disease, such as high blood pressure, cholesterol levels, and arterial stiffness, tend to increase with age.
Ageing can affect our cognitive functions, such as memory decline, decreased processing speed, and difficulties with problem-solving and decision-making.
While these changes are a natural part of ageing, exercise can help slow them down. Here’s how it works:
Engaging in activities helps maintain muscle mass, ensuring mobility and vitality as you age. By challenging muscles, you stimulate growth and prevent age-related muscle loss, promoting overall physical function and independence.
Weight-bearing exercises contribute to increased bone density, reducing the risk of fractures and osteoporosis. Regular strength training sessions stimulate bone remodeling and mineralisation, strengthening the skeletal system and promoting bone health.
Regular exercise is key to rebuilding lost muscle mass, which naturally declines with age. By maintaining or increasing muscle mass, you support a more efficient metabolism, aiding in weight management and providing sustained energy levels throughout the day.
Consistent physical activity improves cardiovascular fitness, reducing the risk of heart disease and associated complications. By strengthening the heart muscle and improving circulation, exercise enhances overall heart function and lowers blood pressure and cholesterol levels.
Exercise isn’t just beneficial for the body; it also has profound effects on cognitive function. Studies indicate that regular physical activity can improve memory, attention, and processing speed while reducing the risk of cognitive decline and neurodegenerative diseases such as Alzheimer’s.
Exercise benefits cellular health by promoting repair and regeneration processes. It enhances mitochondrial function, crucial for energy production and cellular metabolism, thereby slowing down the ageing process at the cellular level. Regular physical activity supports overall cellular health and longevity, contributing to a healthier ageing process.
Strength training stands out among other types of exercise for its unique ability to address specific age-related concerns and promote healthy ageing in various ways.
Unlike aerobic exercises such as walking or cycling, which primarily target cardiovascular health, strength training targets muscle and bone health. By challenging muscles through workouts, you can preserve existing muscle mass and also rebuild and strengthen muscles that may have atrophied over time.
Strength training workouts contribute to improved bone density, better metabolism, and enhanced balance and coordination all of which are crucial for maintaining independence and quality of life as we age.
Incorporating regular physical activity, including strength training, into your routine is essential for promoting healthy ageing and maintaining vitality as you grow older. Whether performed with free weights, machines, or bodyweight exercises, strength training can help you to age gracefully.
We at Educogym believe that ageing isn’t about defying the years but about embracing them while staying vibrant. So, our fitness programmes are designed to make exercise a part of your life and each session is just 20 minutes. Who can’t fit an hour of exercise into their routine every week?
Our experienced trainers will work with you to create a personalised exercise plan tailored to your needs, age, goals and fitness level. Our approach goes beyond physical fitness. We combine strength training exercises with nutrition plans, personal training and mind training to help you get the most out of every training session.
Want to know how we can help you in your fitness journey? Book a free consultation with us and together, we’ll unlock the potential within you https://educogym.com/free-consultation/.
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