4 Ways Exercise Slows the Aging Process
We have 4 reasons why workouts matter more as you age, and how regular exercise might actually slow the aging process.
4 ways exercise combats the effects of aging
1. Strength training supports better bone health in the longterm
Bone density is a key component of bone health. As women, we’re predisposed to a decrease in bone density as we age and as estrogen declines, which can make us more likely to suffer from broken bones. There are several ways to support good bone density over time, including dietary and supplement measures. But did you know that your exercise schedule can directly impact your bone health as well?
Strength training routines are ones that involve lifting weights, working against your body weight, or using resistance bands. This type of exercise builds up supporting muscles around your bone, which actually stimulates the growth of more bone cells. So in a way, the stronger your muscles, the stronger your bones!
2. Aerobic exercises (aka cardio) have been found to slow down the aging of some cells
While strength training is hugely important for bone health, cardio cannot be ignored. In fact, it might be one of your best protectors against premature aging. Studies have found that aerobic exercise (any routine that gets your heart pumping — such as walking, jogging, cycling, swimming, dancing and more) can slow the aging of certain cells in your body.
Various studies have pointed to the ability of regular cardio exercise to slow the aging of heart tissue and even reverse it in some cases, which is incredibly important in promoting a healthier, longer life.
3. A balanced workout routine can prevent age-related weight gain (and related complications)
As women age, they are more likely to accumulate fat around their abdominal area with increased visceral fat (fat around the organs). These weight distribution changes are likely due to the relatively higher testosterone to estrogen ratio, which has been linked to enhanced abdominal fat deposition. These changes have been sometimes described as a transition from a gynecoid (female) to an android (male) pattern of fat distribution. Interesting, right?
Maintaining a healthy weight has reverberating impacts on so many other areas of your health — as it reduces your risk of heart disease and diabetes, and can improve your quality of life and sexual health as well. A population-based study conducted in southern Brazil showed that sedentariness doubles one’s risk of being overweight or obese, more than just aging itself. Experts agree that healthy calorie restriction along with a balanced exercise routine of strength training and cardio is the best way to maintain a healthy weight over time.
4. Physical activity can protect your brain health and reduce your risk of cognitive diseases, such as Alzheimer’s
This one is really important, which is why we saved it for last. As women, we’re at an increased risk of developing dementia and Alzheimer’s. In fact, 2 out of every 3 Alzheimer’s patients are women. If this is a subject area that’s new to you, check out Lisa Mosconi’s research on this topic, as it’s something every woman should know about.
A big part of a woman’s increased risk of cognitive diseases is thought to be due to the role of hormonal fluctuations that act on key areas of the brain. In recent years, studies have found that one of the best ways to reduce your risk of cognitive decline associated with dementia is through regular exercise — read more on the best type of exercise for brain health here. Most recently, a study out of UCSF has demonstrated in human populations that exercise has protective benefits on the brain, even if signs of cognitive decline and dementia are starting to show.
Have we sparked your exercise motivation yet? We hope so! Be sure to follow us on Instagram @mbody.official to join in on Active April! We’ll see you there.
