Introduction
Welcome to my blog! In exploring and blogging about my journey back to exercising, I wanted to take a brief pause to explore the topic of exercise itself, and some of its benefits, especially for those of us declining in years.
I’ve been involved and have held a deep interest in exercise and health, from my youth. But as I’ve researched this particular topic on the effects of exercise , I find that some of the effects exercise has, not only for the individual, but on a society, for the world, is something I hadn’t considered until now.
It’s no longer simply, “Hey! Let’s go to the gym and get sweaty!” or “Let’s go pump some iron!” or whatever. The implications of exercise on the body, or the lack thereof, are huge, reaching into the behavioral activities of a society.
While all of this remains fresh in my mind, this blog is going to be on a lighter note where we’ll be considering the amazing effects exercise has on our bodies, young and old – but especially for the old. Why? Cuz, I’m old … and it’s my blog!
Let’s get started!
Aging, the Unavoidable Journey
Today, we’re diving into a topic that has fascinated humankind for centuries: the secret to staying youthful and feeling fantastic as we age.
Aging is a natural process, a journey we all go through in stages. From birth, we grow up and reach maturity. Then, we embark on the path of growing older, with a tapestry of beautiful and not-so-beautiful experiences and memories.
As time passes, as we live through those experiences, our bodies and minds undergo changes. But that doesn’t mean we can’t age gracefully and comfortably.
Exercise and the Aging Body
Alright, let’s get down to business. How does exercise help us in the anti-aging battle? Well, the benefits are more than just skin-deep. But let’s start there, with the basics, then dig deeper as we go.
On the Surface: The Beauty of Exercise
Exercise not only helps you feel great on the inside but also enhances your outward appearance. When you engage in physical activity, you’re promoting healthy blood flow, which nourishes your skin cells and gives you that post-workout glow.
Regular exercise can also reduce the impact of skin aging, such as wrinkles, by increasing collagen* production, improving skin elasticity, and combating the effects of oxidative stress.
You just look good as you age.
* What is Collagen?
Collagen is the protein responsible for maintaining skin elasticity, which tends to decrease as we age. However, exercising regularly stimulates collagen production, helping to reduce the appearance of wrinkles and sagging skin. Say goodbye to expensive creams and hello to a natural glow!
Exercise Benefits Below the Skin
* Muscles
As we age, it’s common for us to lose muscle mass naturally, which can result in feeling weaker and less agile – impacting our strength, balance, and mobility. And the older you become, the harder it is to recover.
When we reach the age of around 50 years old our ability to produce muscle begins to decline, becoming more pronounced as time goes on.
Fortunately, regular exercise has the power to slow down this natural decline. By incorporating different types of strength training, such as weights, resistance bands, or bodyweight exercises, you can effectively build and preserve muscle mass, helping you maintain strength and vitality as you age.
And when you’re physically stronger, everything you do seems so much easier.
* Bones
Exercise plays a vital role in strengthening bones, reducing the risk of osteoporosis. Osteoporosis is a condition that causes bones to become weak and brittle, increasing the risk of fractures and injuries.
Weight-bearing exercises such as resistance training, walking, running, or dancing, significantly enhance bone density. This means you’ll lower your risk of encountering that “O” word as you age.
* Heart
The heart is the engine that keeps us going, and exercise is the key to keeping it in top shape. Regular aerobic exercises like walking, swimming, or cycling improve cardiovascular health, reducing the risk of heart diseases and promoting longevity.
* Brain
Regular physical activity has been linked to:
- Improved cognitive function
- Memory retention
- Thinking skills and decision making.
- Promoting the growth of new brain cells.
As well as reducing the risk of Neurodegenerative diseases like Alzheimer’s.
Exercise is like a workout for your brain – it keeps it sharp and on its toes!
This alone is enough for most people, as myself, to get serious about exercise. When your brain isn’t functioning at it’s best your whole body won’t be either. I think most of you know this!
Mood and Overall Well-being
In today’s crazy world, stress has become a common companion for many, including myself. And as we age we become more susceptible to mood swings, anxiety and depression.
Exercise can help to improve mood and reduce stress levels, and can help to keep our minds and bodies healthy and improve our overall sense of mental well-being.
Physical activity triggers the release of endorphins – the “feel-good” hormones, which act as natural stress relievers and mood boosters.
I believe the lack of mandatory proper exercise in our schools is contributing to the madness going on today, especially regarding depression and anxiety in our young people – and in the not-so-young, for that matter. But that’s a topic for another article.
Exercise Benefits At A Molecular Level
Exercise can affect our cells at a molecular level. It promotes the production of antioxidants, which help combat oxidative stress and inflammation – two culprits responsible for aging at the cellular level.
In exploring this topic I found a research paper from the National Library of Medicine, entitled “Cellular and Molecular Regulation of Exercise—A Neuronal Perspective“. However, only the abstract portion of the report was presented. It reveals how the positive effects of exercise affects our body’s functioning.
It was a bit tough to read so I summarized:
When we exercise, various changes occur at the cellular level, leading to the regulation of multiple systems in our body.
These changes contribute to:
- improved energy metabolism
- glucose regulation
- insulin sensitivity
- neurogenesis (the process by which new neurons are formed in the brain),
- synaptic plasticity (the ability of neurons to modify the strength of their connections and is an important neurophysiological process involved in brain networks development and reorganization after damage)
- and overall well-being of both our body and brain.
That was the simplified and severely edited version of the report’s abstract. There has been much research on this topic. Suffice it to say, the molecular benefits of exercise are significant.
Another Report I found interesting: Working Out: The Molecular Biology of Exercise, by Joel C. Eissenberg, PhD. In his introduction he says: “Exercise increases the expression of key adaptive genes and promotes the secretion of molecules that signal adaptive responses in various tissues and slows age-related decline.”
He goes on to describe how exercise affects the mitochondria (pro and con),which provides energy in our cells, and biosynthesis. He also discusses different types of exercise and considers,“Is Exercise Medicine?”
Check it out. I found it very interesting and easy to digest.
* Metabolism
Exercise can help to slow down the metabolism, which can help to prevent weight gain. As we age, our metabolism naturally slows down, but regular exercise can help to keep it running at a healthy pace.
Feeling sluggish and tired?
Exercise increases your stamina and improves oxygen flow, leaving you feeling energized throughout your day, as it revs up your metabolism, increasing your energy levels and combating fatigue.
* Immune System
Moderate exercise can help to improve the function of the immune system, which can help fight off infections such as Influenza, Covid-19, and RSV (Respiratory Syncytial Virus).
In Conclusion
As you can see, the benefits of exercise on your body can have profound affects on aging whether it’s strenghening your immune system, helping to fight off Osteoporosis, muscle deterioration, your brain’s ability retain memory, maintain clarity of mind, or warding off Alzheimer’s.
This was a just a simple list of benefits exercise provides and not even a complete one. I made a few comments, quoted a couple of articles… I didn’t even touch on topics like heart disease, stroke, type 2 diabetes, or cancer.
There is a lot more. It’s not a fad, or hype. And exercise is relatively easy, and it doesn’t have to take a lot of time out of your day – a few minutes a week. Check out my blog: Exercise For Those Who Hate It But Realize They Need It. You’ll see.
I realize that this topic has been written about a zillion times already, whether for old guys like me, or our youth, or how it may help our mental health, suicide and obesity epidemic plaguing our country. Hopefully someone will take notice and take it seriously.
Exercise, health and well-being means a lot to me, and now that I’m old, anti-aging has become a favorite topic as well. I hope it means a lot to you as well.
Remember, it can help bring back that glow! Making you look and feel prettier! … or handsome.
That’s all for now. I hope you enjoyed reading and learning, as much as I did researching.
If you liked this, share it with a friend, and drop me a line.
Remeber to be kind to others. Love the one you’re with!
Ciao for now!
Roger
