4 Ways to Stay Active helps you get older healthier – and how to get started

Aging is a natural part of life and carries changes that affect both physical and mental health. While Stay active in your 50s And beyond it may seem frightening, regular exercise is one of the most effective ways to keep yourself healthy with advancing age.

Only a little movement every day can make a big change, strengthening the muscles and bones, sharpening cognitive function, strengthening the immune system and even increasing longevity. The best part? No matter when you start, you can still reap the benefits.

Here’s how fitness can help you stay strong, healthy and thriving with advancing age.

Stronger muscles and bones

From the lifting of food to the climbing stairs, there are many activities that rely on strong bones and muscles. Aging usually leads to loss of muscle mass and bone density, often it makes it difficult for people to maintain an active and independent lifestyle. Including regular exercise can help prevent these common side effects from aging, which facilitates the care of yourself in the elderly, while reducing the risk of injury such as falls.

Time reported this Resistance is one of the most effective methods of mitigating-or even reversing-connected to age muscle decline as it builds and preserves the muscle strength and strength important for tasks. Researchers have found benefits Even in patients at the end of the 80s who use mobility devices as canes.

And as far as your bones are concerned, weight carrying exercises encourage Maintaining bone densityprevent osteoporosis and reduce the risk of fractures to Harvard HealthS Any physical activity that requires your bones to maintain your weight as an exercise to carry weights, including walking or strength trainingS

Healthier

A healthy brain is primary for everyday life. Main tasks such as tooth brushing and hand brushing, as well as complex activities such as driving and decision making, require a well -functioning brain.

Aging affects memory, attention, thinking and other types of cognitive function known as An age -related cognitive declineS Exercise emerges as a powerful ally against this decline, Reduce the risk of diseases like Alzheimer’s and enhance cognitive function. Thehe National Aging Council Reports that brain aging can be delayed by 10 years with intense or moderate exercise.

A healthier immune system

Thehe immune system Protection of the body from harmful invaders such as viruses, bacteria and parasites. Using a network of cells, tissues and organs, it recognizes and eliminates these threats. This maintains a balance for overall health and protection.

Your immune system is expected to decrease with age, which makes the body more susceptible to infection and reduces the effectiveness of vaccinations. The exercises can help here.

A Study by the University of Birmingham He compares the immune system of a group of cyclists between the ages of 57 to 80 with the immune system of younger individuals and finds that the immune system of cyclists shows no signs of aging. Their thymus produces T cells (which protect against disease) at a rate comparable to the younger individuals, which shows a more healthy immune system. This is in accordance with Previous studiesS

Longer life

Physical activity lowers the likelihood of various diseases such as heart disease, type 2 diabetes and some cancers – which are some of The most common causes of death in the US. Inclusion of physical activity is an effective preventative measure to reduce the risk of these conditions, some of which also become more common with age.

Studies consistently show that regular exercise reduces overall mortality and prolongs your life, including a Research study The American Cardiac Association, which found that the people who exercise between two and four times larger than the recommended amount have the lowest risk of mortality. Those who worked less (corresponding to the instructions rather than exceeding) also had a lower level of mortality.

Another thing you need to consider is the length of your telomeres, which are DNA thread caps, which are shortened over time and are a marker of organic age. Studies Brigham Young University He showed that being “highly active” is associated with longer telomeres, with a nine-year reduction in organic age in highly active people compared to sedentary people.

It is never too late to start

Do not allow your age to stop you from prioritizing your fitness. Even if you start today, activation can significantly improve your health, both in the present and until you continue to grow old.

If you are 65 years of age or older, Centers for Disease Control and Prevention Recommends at least 150 minutes a week of moderate intensity, along with two days of muscle strengthening activities and some balancing activities. But every level of activity is better than none. A safe place to start if you are a beginner is like picking up a A short quick walk every dayS

Keep in mind that you want to adjust your workout routine to your current level of ability. And if you have an existing condition such as arthritis or high blood pressure, which can affect your ability to exercise, consult your doctor to find a routine that works for you.

Other keys to healthy aging

Exercise plays a vital role in healthy aging. However, there are many things beyond the exercises that affect how we get older. If you want to provide healthy aging, consider what changes can be made in your lifestyle and habits. For example National Institute of Aging It suggests that you avoid smoking or heavy drinking, maintain a well -rounded and nutritious diet, get an adequate dream and encourage meaningful relationships with friends and family.