Exercise to turn back the clock
Whether you are worried about future ageing or want to reverse some of the already ominous signs, regular exercise is a must.
What are the benefits?
As well as keeping body fat low, physical activity is vital for developing lean muscle mass and increasing bone density. For this, strength training is the key.
Mixing up your routine by using weights not only keeps exercise interesting, but:
- Increases lean muscle mass (and therefore metabolic rate) by increasing the amount of calories you burn on a daily basis. Remember, the more lean muscle you have, the more you body will utilize
calories at rest. This is around 350 calories per pound of muscle. - Increases bone density which may help reduce the risk of osteoporosis. This is especially important in women as a lack of oestrogen present around the time of menopause has a direct link to
osteoporosis. After menopause, bone breakdown outpaces the building of new
bone. However with regular strength training, bone density increases. - Prevents Injury and aids in rehabilitation and recovery. Strength training helps build muscles and tendons, which in turn helps reduce our risk of injury (especially important as we grow older).
Furthermore, strengthening the muscles around the joint will help to prevent and recover from injury. - Improved balance. By strengthening the legs and the core muscles, we will improve
balance and coordination. This is particularly important as we grow older to help reduce the risks of falls and injuries. - Reduced risk of Coronary Disease- Strength training not only helps on the outside, it can also reduce blood pressure and lower cholesterol. The British Heart Foundation reports that heart and circulatory disease is the UK’s biggest killer1, so this should be an incentive in itself!
What exercises should I be doing?
The most effective strength programme will be one that targets the larger muscles in the body. Completing 3 sets of 12 repetitions of the following workout every other day will help you get closer to the above benefits after just 6-12 weeks of training.
SQUATS- Holding a dumbbell in each hand, place feet hip width apart with the weight on the heels. Squat down as if you were sitting back into a chair, keep the back straight and the knees in line with the toes.
LUNGES- Holding a dumbbell in each hand, stand upright and take a big step forward with one foot, with both feet facing straight. Lower your back knee as close to the floor as you can without it actually touching the floor, then push back up and repeat for 12. Swap legs and repeat. Keep the back straight throughout and keep knees in line with the toes.
CHEST PRESS- Lie on a bench or on the floor with feet flat on the floor. Holding a dumbbell in each hand, push the arms up until straight and then lower back down to the chest (but not touching the chest). Draw the elbows out as you lower the weight down and ensure that you do not lock the arms out when pushing the weight up.
ONE ARM ROW- With one knee on a bench or with one foot on a step, hold a dumbbell in each hand. Tip forward, keeping the back flat and abs in and let one arm hang down to the floor. Bend the elbow and
pull it up in a rowing motion until the elbow comes just past the torso. Squeeze the back and then lower the arm under control back to hanging. Repeat for 12 before swapping to the other arm.
BICEP CURL- Holding a dumbbell in each hand, keep elbows close to the body and curl the weights up to the shoulders so palms are facing the shoulders. Lower under control back down to a straight arm.
TRICEP DIP- Position your hands shoulder width apart on a bench or chair. Move your body so that only your hands are on the bench. Straighten the arms, keep legs slightly bent and feet hip width apart and bend the elbows to lower yourself to the floor until the arms are at ninety degrees. Keep your back close to the bench and do not lock out the arms.
Exercise for a younger mind
Exercise does not just benefit the body; it also plays a big part in keeping the mind healthy. Those suffering from low mood and depression can benefit from the release of feel-good endorphins and a drop in stress hormones released on exercising.
Further benefits include a decrease in the onset of dementia in older adults. A recent study by Colcombe
and Kramer 2 highlighted that older adults between 55- 80 who exercised at least 4 hours a week had up to an 88% reduction in their risk of cognitive impairment such as Alzheimer’s and other forms of dementia. Increasing
your aerobic fitness has also been shown to improve learning and memory function. As exercise increases heart rate, it leads to an increased blood flow to the brain. It also allows the body to release hormones which nourishes the growth of brain cells and stimulates the growth of new connections between neurons.
So why not enjoy the mental and physical benefits that you will receive from living a more active anti- ageing lifestyle, feeling strong, healthy and most importantly of all, happy.
References
1. British Heart Foundation (2012). Statistics. Retrieved from: http://www.bhf.org.uk/heart-health/statistics.aspx)
2. Colcombe, S. & Kramer, A. F. (2003). Fitness effects on the cognitive function of older adults: A
meta-analytic study. Psychological Science, 14(2), 125–130.
About the author
Reema Bhatt is a Freelance Personal Trainer. She can be contacted on reemabhattpt@yahoo.co.uk
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