5 Reasons to exercise no matter what your age...
Exercise is defined as; an activity requiring physical effort, carried out to sustain or improve health and fitness.
Lets think of exercise as just ‘moving our bodies’, because movement is imperative for healthy joints, strong bones, physical strength and good circulation, which leads to improved; cardiovascular circulation, coordination and reaction speeds.
As well as the physical benefits, introducing movement as part of your lifestyle routine can lead to improved concentration, and mental well-being.
Age should never define what we believe we can do, especially when it comes to participating in exercise, an active lifestyle or general everyday movements.
Top 5 Ways Exercise can benefit me…
It can make me feel happy
You may have also heard people say ‘Exercise releases endorphins (the happy hormone)’, but when we exercise, many more brain chemicals are released such as dopamine, adrenaline and endocannabinoid, which are all associated with feeling; happy, confident and capable (Erickson, et al., 2011; Zhang & Chen, 2018).
Lets also not forget that when our muscles contract, our body releases myokine, a chemical which is shown to relieve stress and boost happiness (Severinsen & Pedersen, 2020)
When you use your body, increase your heart rate and engage your muscles, it changes your brain chemistry in a way that makes it easier to bond with people and can have a positive effect on mood.(Davis, Taylor & Cohen, 2015). Group based exercise is a great way of boosting your social interaction throughout the week and creating life long friends through shared experiences.
It is good for muscle and bone health
As we get older, our bones can become weaker overtime. It often occurs in women after menopause, and in men in older age. Alongside this, as we age we tend to lose muscle, both of which increase the likelihood of a fall and potential injury.
Exercise works on building bone strength, as it does with muscles. Exercise is important for building bone strength when we are younger, but it is essential for maintaining bone strength as we age.
When we exercise, just as our muscles respond to the forces applied by repairing and growing bigger and stronger, so do our bones. They respond by becoming denser making them less susceptible to breaks.
Exercise also helps improve our balance, and co-ordination, add this to building strength in our muscles and bones, it can help decrease our overall risk of injury as we age.
It can increase energy levels
It may sound strange, but by moving more it helps boost our energy (Moy, 2020). This occurs for a number of reasons.
Firstly by moving more the body has to create more mitochondria within the cells. These are known as the powerhouses within the cells as they are required to convert glucose from the food we eat in to energy we can use. The more of these we have, the more energy they produce.
Secondly, physical movement boosts oxygen circulation within the body. An increase of oxygen supports energy production within the mitochondria and allows the body to function more efficiently.
It can reduce risk or impact of chronic disease
Participating in regular, moderate-intensity exercise can help both men and women who want to reduce their risk of cancer, heart disease and other chronic diseases. The reason: Exercise effectively reduces weight, overall body fat and intra-abdominal fat, a hidden risk factor for many chronic illnesses (Booth, Roberts & Laye, 2012).
It can help improve brain health and memory
In late adulthood, deterioration of the hippocampus, the area of the brain that deals with the formation of long-term memories, can lead to memory impairment (Erickson, et al., 2011).
Regular aerobic exercise can help maintain existing brain cells, whilst at the same time stimulate the growth of new ones (Erickson, et al., 2011).
Recent studies have indicated that aerobic exercise training has an effect on reversing hippocampal volume loss in late adulthood, which is accompanied by improved memory function (Erickson, et al., 2011).
If you’re not a regular exerciser or you just haven’t done it in a while…
Firstly, If you have underlying health conditions and are concerned before starting then seek advice from your GP initially to get the go ahead for exercise. They may also refer you to an exercise professional that specialises in health related issues and will design the training specifically to your requirements.
Secondly, seek out an exercise class/group that suits you. Remember exercising in groups can help improve social contact and improve motivation to continue attending.
Where can I find a class suitable for me?
At Developing Function we cater for all age groups and health related illnesses with our Life Classes.
Click the link to find out more, and how joining us could be your first steps to achieving your hidden potential.
References
Booth, F. W., Roberts, C. K. and Laye, M. J. (2012) ‘Lack of Exercise is a Major Cause of Chronic Disease’, Comprehensive Physiology, vol. 2, no. 2, pp. 1143-1211 [Online]. Available at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4241367/
Davis, A., Taylor, J. & Cohen, E. (2015) ‘Social Bonds and Exercise; evidence for a Reciprocal Relationship’, PLOS One, vol. 10, no. 8, pp. 1-14 [Online]. Available at https://www.researchgate.net/publication/281549693_Social_Bonds_and_Exercise_Evidence_for_a_Reciprocal_Relationship
Erickson, K. I., Voss, M. W., Prakash, R. S., Basak, C., Szabo, A., Chaddock, L., Kim, J. S., Heo, S., Alves, H., White, S. M., Wojcicki, T. R., Mailey, E., Vieira, V. J., Martin, S. A., Pence, B. D., Woods, J. A., MacAuley, E. and Kramer, A. F. (2011) ‘Exercise Training Increases Size of Hippocampus and Improves Memory’, PNAS, vol. 108, no. 7, pp. 3017-3022 [Online]. Available at https://www.pnas.org/content/108/7/3017
Moy, S. (2020) ‘Level of Exercise Influences the Severity of Fatigue, Energy Levels, and Sleep Disturbance in Oncology Outpatients receiving Chemotherapy’, ProQuest Dissertations Publishing, University of California, San Francisco. 27998711 [Online]. Available at https://www.proquest.com/openview/3f4cc74c550d750519b7b8b76d99460f/1?pq-origsite=gscholar&cbl=51922&diss=y
Severinsen, C. K. & Pedersen, B. K. (2020) ‘Muscle-Organ Crosstalk: The Emerging Roles of Mytokines’, Endocrine Reviews, vol. 41, no. 4, pp. 594-609 [Online]. Available at https://doi.org/10.1210/endrev/bnaa016
Zhang, Z. & Chen, W. (2018) ‘SA Systematic Review of the `relationship Between Physical Activity and Happiness’, Journal of Happiness Studies, vol. 20, no. 9475. [Online]. Available at https://www.researchgate.net/publication/323992118_A_Systematic_Review_of_the_Relationship_Between_Physical_Activity_and_Happiness