Monday April 22, 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.

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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)

Next Story

Having A Muscular Body Can Increase Your Longevity

"Rising from a chair in old age and kicking a ball depend more on muscle power than muscle strength, yet most weight-bearing exercise focuses on the latter"

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The highest value achieved after two-three attempts with increasing loads was considered the maximal muscle power and expressed relative to body weight. Values were divided into quartiles for survival analysis and analysed separately by sex. Pixabay

Want to increase your longevity? If yes, then speed up your weight-lifting routine as a new study suggests muscle power might be key to long life.

The study, presented at the EuroPrevent 2019 in Lisbon, indicates that power depends on the ability to generate force and velocity and to coordinate movement.

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“We now show that power is strongly related to all-cause mortality. But the good news is you only need to be above the median for your sex to have the best survival, with no further benefit in becoming even more powerful,” said Araújo. Pixabay

“Rising from a chair in old age and kicking a ball depend more on muscle power than muscle strength, yet most weight-bearing exercise focuses on the latter,” said study author Claudio Gil Araújo, Professor at Exercise Medicine Clinic — CLINIMEX in Rio de Janeiro, Brazil.

“Our study shows that people with more muscle power tend to live longer,” Araújo said.

For the study, the team enrolled 3,878 non-athletes, aged 41-85 years, who underwent a maximal muscle power test using the upright row exercise between 2001 and 2016. The average age of participants was 59 years, five per cent were over 80 and 68 per cent men.

The highest value achieved after two-three attempts with increasing loads was considered the maximal muscle power and expressed relative to body weight. Values were divided into quartiles for survival analysis and analysed separately by sex.

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The study, presented at the EuroPrevent 2019 in Lisbon, indicates that power depends on the ability to generate force and velocity and to coordinate movement. Pixabay

During a median 6.5-year follow-up, 247 men (10 per cent) and 75 women (6 per cent) died, according to the study.

Muscle power start decreasing after 40 years of age.

Also Read: FBI-Affiliated Portals Information Made Public by Hackers

“We now show that power is strongly related to all-cause mortality. But the good news is you only need to be above the median for your sex to have the best survival, with no further benefit in becoming even more powerful,” said Araújo.

The researchers suggest multiple exercises for the upper and lower body, weight with the load to achieve the maximal power (not so easy to lift and not so heavy that you can barely lift it) may increase muscle power. (IANS)