Saturday December 7, 2019

According to Researchers, Exercising 4-5 Times a Day Delays Ageing

Want to stay young for long? If so, start exercising four to five times a day as it may help keep your heart stay healthy and slow down ageing, according to researchers.

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Exercise, representational image . IANS

Want to stay young for long? If so, start exercising four to five times a day as it may help keep your heart stay healthy and slow down ageing, according to researchers.

Research showed that different sizes of arteries are affected differently by varying amounts of exercise.

While exercising for about two to three days a week for about 30 minutes may be sufficient to minimise stiffening of middle-sized arteries, exercising for about four to five days a week is required to keep the larger central arteries youthful.

The study would help “develop exercise programmes to keep the heart youthful and even turn back time on older hearts and blood vessels”, said one of the study authors, Benjamin Levine from the University of Texas.

With age, arteries — which transport blood in and out of the heart — become prone to stiffening, increasing the risk of heart diseases.

For the study, published in The Journal of Physiology, the team examined 102 people over 60 years old, with a consistent lifelong exercise history.

workout
Exercise alone is not enough to keep you in shape. You will have to do a few more extra things before and after your workout to stay fit! Pixabay

The participants were divided into four groups depending on their exercise history — Sedentary: less than 2 exercise sessions per week; Casual Exercisers: 2-3 exercise sessions per week; Committed Exercisers: 4-5 exercise sessions per week and Masters Athletes: 6-7 exercise sessions per week.

A lifelong history of casual exercise (two-three times a week) resulted in more youthful middle-sized arteries, which supply oxygenated blood to the head and neck.

However, committed exercisers (4-5 times per week) also had more youthful large central arteries, which provide blood to the chest and abdomen, in addition to healthier middle-sized ones.

Also Read: Drinking Water Boosts Mental Skills in Elders Who Exercise

Larger arteries need more frequent exercise to slow down ageing, the researchers said.

The findings will help see “if we can reverse the ageing of a heart and blood vessels by using the right amount of exercise at the right time”, Levine explained. (IANS)

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Here are Ways to Protect your Bones as you Age

Here's how to protect your bones as you age

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Bones
Here are ways to take care of your bones and improve your bone health as you age. Lifetime Stock

The skeleton system of our body plays a vital role throughout our lifetime. It acts as pillar of support for our body’s framework and protects our vital organs. Additionally, bones help in storing minerals like calcium and phosphorous, as well as support the muscles for locomotion. From birth to old age our bones go through series of changes.

By the age of 30, the bone mass density reaches its peak. After which it tends to lose more bone mass than it is deposited. Osteoporosis is a frequently occurring condition developed by people as they grow old. In this condition, bones become weak and fragile. Consequently, it becomes difficult to heal a broken bone after an osteoporotic fracture.

According to statistics, adult population above the age of 50 tends to break their bones easily. Where it is seen, 1 in 2 women and 1 in 4 men fracture their bones due to osteoporosis. Hence, it is important to take care of our bones from young to old age.

Skeleton bones
By the age of 30, the bone mass density reaches its peak. Lifetime Stock

There are certain risk factors which may act as a catalyst for accelerating osteoporosis early. Lack of vitamin D and calcium in diet, lack of physical activity, being underweight, smoking and drinking, irregular hormonal levels and intake of certain medications are some common examples of risk factors.

The risk factors increase the vulnerability of osteoporosis as we age. Dr Harish Ghoota, Additional Director-Orthopaedics, Fortis Escorts Hospital, Faridabad shares the following steps to incorporate in your lifestyle to better bone health:

  • Incorporating food and drinks rich in calcium and vitamin D is a good step. For example, low-fat dairy, tofu, soy milk, green leafy vegetables, leguminous pulses, salmon and nuts are good sources for calcium. Exposing one’s body to sunlight for 10-15 minutes twice or thrice a week acts as a good source for vitamin D. Food products like fortified milk and cereals, salmon, tuna, shrimp and oysters are also good sources for vitamin
  •  Indulging in regular exercise for minimum half an hour keeps the muscles and bones strong. Strength building, weight training exercises and dancing are one of the best ways to keep fit and healthy bones
  • Avoid tobacco and alcohol abuse. According to medical advice, women should not consume more than one drink per day and men should not consume more than two drinks per day
  • With increasing age, regular bone density tests and health check-ups with doctors helps prevent excessive bone density loss.
    Exercise bones
    Exercising everyday is beneficial for your bones. Lifetime Stock

    Taking care of your bones from a young age becomes essential to prevent poor bone health. During childhood and adolescent years, bones rapidly grow. These form crucial years for developing good bone health. Proper balanced diet with increased intake of calcium rich foods and minimum one hour of physical exercise everyday helps to maintain good bone health. Additionally, adults after 30 years of age must integrate healthy lifestyle practices. These activities help to prevent poor bone health after the age of 30:

  • Exercising daily for 30 minutes least
  • Being cautious from falls or accidents
  • Going for regular check-ups
  • Regular bone density tests. Especially, after age of 50 with a fractured bone

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  • Additional intake of calcium and vitamin D over the age of 50
  • Regular medication, if prescribed by doctor, for bone density
  • Periodic Dexa scan test for high risk or vulnerable patients. (IANS)