Anti Aging Exercise

There are at least haft million deaths worldwide each year due to physical inactivity, more than 61% of adult who over 40 are sedentary, with no improvement in activity level over the last 15 years based on research of benefit of exercise. Benefits of exercise included many aspects such as prevent health disease, cancer, diabetes, obesity, osteoporosis, hypertension, and so many more that you can claim. Therefore, exercise is the best medicine you have ever found on earth!

Aging with my people is associated with just an aged. However, in medical opinion, aging can affect both physiological and psychological and also social behavior as well. Most of physiological and psychological decline stem from inactivity and is not natural consequence of aging. Most recent researches supported that “It never been too late to start anti-aging exercise” and that even small increase can have great benefit. Studies show that exercise can add 2-6 years to your life span and improve the quality of your life dramatically.

Here are such benefits of exercise

Physiological benefits of exercise
• It helps blood glucose level
• Increase hormone system both adrenalin and noradrenalin
• It enhances sleep quality and quantity
• Improve almost all aspects of cardiovascular functioning
• Resistive training can be benefit in muscle strengthening
• Improve ROM of all joints and ligaments
• Regular exercise helps prevent declining in balance and coordination
• Exercise make you feel sexy and improve sexual performance

Psychological benefits of exercise
• Enhance relaxation, reduce stress and anxiety. You will be in better mood.
• Improve in all aspects of psychological functioning
• Exercise helps prevent declining of CNS processing speed and improving reaction time.
• Regulate and improve motor control and performance
• Increase self-esteem and self-efficiency
• Enhance social and cultural integration

Combine all types of exercise to get maximum benefit

1. Cardiovascular; At least 30 minutes, 4-5 times/week. Adult lost aerobic function at a rate of 10% each year starting at age 20. A research shows that in just 3 months, a 60 years old could regain the aerobic function of 40 years old! Therefore, try to maintain at least 3-4 times/week of cardio workout such as …, cycling, stair steps, jogging or running.

2. Strength training 2-3 times/week. We lose muscle mass gradually at age of 30. Nowadays, 50% of women over 40 can not lift the 10 pounds. It never too late to start and benefit starts to show in just 3 weeks and will continue improving. Strength will also maintain bone density, prevent fall, increase metabolism and it helps control body fat.

3. Flexibility; at least 4 times/week. Stretching is easy way to do at home even when watching TV. It’s very important part of an-aging exercise. If performed properly, it helps with movement, prevents injury, and is beneficial for aches and pain which many people associated with aging.

4. Mind and body – research shows that exercise such as Yoga, Tai-Chi or Pilates is helpful for emotional and physical health.

Many people understand the benefit of exercise but it’s very hard to get started. Study shows that if you can exercise regularly for 6 months, you have made a change which can last for a life time.

So, how do you stay motivate to exercise?

• Get exercise partner
• Do exercise that you enjoy, vary your routine and add music
• Set goals and try to reach them
• Schedule your exercise and make commitment
• Consider having sport professional to train you

However, start your anti-aging exercise gradually, if you have any health problem or a strong concern about your health, consult the doctor before starting the program.

Dr. Montanat (Ruj) Rojjanasrirat
Certified Chiropractor and Founder of Chiromed

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