Physical activity and longevity: how the movement extends life

Physical activity and longevity: how the movement extends life

I. The influence of physical activity on the main systems of the body and aging mechanisms

1. Cardiovascular system:

   a. Improving myocardial function: Regular aerobic exercises, such as running, swimming or riding a bicycle, increase the strength of the heart muscle, which leads to a more effective pumping of blood. This is manifested in a decrease in heart rate at rest and under load, as well as an increase in shock volume. The heart muscle becomes more elastic and reacts better to changes in the body’s need for oxygen. B. Reduced blood pressure: Physical activity contributes to the expansion of blood vessels, reducing peripheral vascular resistance and, as a result, blood pressure. This is especially important for people suffering from hypertension, as regular exercises can help reduce the need for drugs. The mechanism includes an improvement in the function of the endothelium, the inner layer of blood vessels, which plays a key role in regulating the tone of blood vessels. The endothelium produces nitrogen oxide (No), a powerful vasodilator that relaxes the smooth muscles of the vessels. Physical activity stimulates the production of NO, which helps to reduce blood pressure. C. Reducing the level of “bad” cholesterol (LDL) and an increase in the level of “good” cholesterol (HDL): An active lifestyle helps to improve the lipid blood profile. Exercises help reduce the level of LDL, low density lipoproteins, which contribute to the formation of atherosclerotic plaques in the arteries. At the same time, the level of HDLs, high density lipoproteins, which help to remove cholesterol from arteries and transport it to the liver for processing. This process reduces the risk of atherosclerosis, the main cause of cardiovascular diseases. Regular exercises can also reduce the level of triglycerides, another type of fat in the blood, which is associated with an increased risk of heart disease. D. Improving blood circulation: Physical activity stimulates the formation of new blood vessels (angiogenesis) and improves blood microcirculation in the tissues. This provides the best nutrition of cells with oxygen and nutrients, as well as more effective removal of metabolism waste. Improving blood circulation is especially important for people with peripheral arterial disease (PAD), in which narrowing of the arteries limits blood flow to the legs. Regular exercises can help reduce pain and improve the function of the legs in these patients. E. Reducing the risk of blood clots: Physical activity reduces blood viscosity and improves the function of platelets, blood cells involved in blood coagulation. This reduces the risk of blood clots that can lead to myocardial infarction or stroke. Regular exercises can also improve the function of the fibrinolytic system, which is responsible for splitting blood clots.

2. Respiratory system:

   a. Increase in the life capacity of the lungs: Regular training, especially aerobic, increase the life capacity of the lungs (yellow), that is, the maximum volume of air that a person can exhale after a maximum breath. This occurs by strengthening the respiratory muscles and increasing the elasticity of the lungs. An increase in the yellow allows the body to more effectively receive oxygen and remove carbon dioxide. B. Improving lung ventilation: Physical activity improves the ventilation of the lungs, that is, the volume of air that passes through the lungs in a minute. This is achieved by increasing the frequency and depth of breathing. Improving the ventilation of the lungs provides more efficient gas exchange in alveoli, tiny air bags in the lungs, where oxygen and carbon dioxide between air and blood occur. C. Strengthening the respiratory muscles: Exercises strengthen the respiratory muscles, such as diaphragm and intercostal muscles, which facilitates breathing and reduces the risk of respiratory diseases. Strong respiratory muscles also help maintain proper posture, which improves lung ventilation. D. Reduce risk of chronic obstructive lung disease (COPD): Although COPD is often associated with smoking, physical activity can help reduce the risk of developing this disease and improve the quality of life in people who are already suffering from COP. Exercises help improve lung function, strengthen the respiratory muscles and reduce shortness of breath.

3. Corruption system:

   a. Strengthening bones: Exercises with weights and shock exercises, such as walking, running, jumping and dancing, stimulate the formation of new bone tissue and increase bone density. This is especially important for women in postmenopause, in which the level of estrogen, hormone, which plays an important role in maintaining bone health, is reduced. Strengthening bones reduces the risk of osteoporosis, diseases in which bones become fragile and easily break. B. Increase in muscle mass and strength: Power training, such as lifting weights or exercises using their own weight, increase muscle mass and strength. With age, the muscle mass naturally decreases (sarcopenia), which can lead to a decrease in strength, mobility and deterioration of metabolism. Regular strength training can slow down or even turn this process. An increase in muscle mass also helps to increase the rate of metabolism at rest, which facilitates weight control. C. Improving flexibility and balance: Stretching exercises, such as yoga or pilates, improve the flexibility and mobility of the joints. Equilibrium exercises, such as tai-chi or standing on one leg, improve coordination and reduce the risk of falls that are a serious problem for the elderly. D. Reducing the risk of arthritis: Although arthritis can cause pain and stiffness in the joints, physical activity can help reduce symptoms and improve joint function. Exercises strengthen the muscles surrounding the joints, which provides support and stability. Physical activity also helps to maintain healthy weight, which reduces the load on the joints. E. Improving posture: Regular exercises, especially those that are aimed at strengthening the muscles of the back and bark, improve posture. Proper posture reduces the load on the spine and joints, which can help prevent back pain and other problems.

4. Nervous system:

   a. Improving cognitive functions: Physical activity helps to improve cognitive functions, such as memory, attention and speed of information processing. Exercises increase blood flow to the brain, which provides the best nutrition of brain cells with oxygen and nutrients. Physical activity also stimulates the production of neurotrophic factors such as BDNF (brain neurotrophic factor), which contribute to the growth and survival of neurons. B. Reduction in the risk of dementia and Alzheimer’s disease: Numerous studies have shown that physical activity reduces the risk of developing dementia and Alzheimer’s disease, the most common form of dementia. Exercises help protect the brain from age -related changes and reduce the risk of developing neurodegenerative diseases. C. Improving mood and decreasing stress: Physical activity contributes to the production of endorphins, hormones that have an anesthetic and euphoric effect. Exercises can also help reduce stress and anxiety, improve mood and overall well -being. D. Improvement: Regular exercises can help improve sleep quality. Physical activity helps to regulate circus rhythms, natural processes that control the cycle of sleep and wakefulness. However, it is important to avoid intense exercises immediately before bedtime, as this may make it difficult to fall asleep. E. Reduction of the risk of stroke: Physical activity reduces the risk of stroke by improving the cardiovascular function, reducing blood pressure and improving the lipid blood profile.

5. Endocrine system:

   a. Improving insulin sensitivity: Physical activity increases the sensitivity of cells to insulin, hormone, which helps glucose (sugar) to penetrate the blood into the cells for use as energy. Improving insulin sensitivity reduces the risk of type 2 diabetes, a disease in which the body cannot effectively use insulin. B. Regulation of blood sugar: Exercises help regulate blood sugar levels, both during and after training. Physical activity helps to reduce blood sugar by increasing glucose consumption with muscles. C. Reducing the risk of type 2 diabetes: Numerous studies have shown that physical activity reduces the risk of type 2 diabetes. Exercises help improve insulin sensitivity, regulate blood sugar and maintain healthy weight, which is an important factor in diabetes. D. Hormonal balance regulation: Physical activity affects the production of various hormones, such as growth hormone, testosterone and estrogen. Exercises can help regulate the hormonal balance and improve the overall health. E. Reduction of the risk of some types of cancer: Studies have shown that physical activity reduces the risk of developing certain types of cancer, such as colon cancer, breast cancer and endometrial cancer. Exercises can help reduce inflammation, improve immune function and regulate hormonal balance, which can reduce the risk of cancer.

6. Immune system:

   a. Strengthening the immune system: Moderate physical activity can strengthen the immune system and reduce the risk of infectious diseases. Exercises contribute to an increase in the number of immune cells, such as leukocytes that fight infections. B. Reducing the level of inflammation: Chronic inflammation plays a role in the development of many age diseases, such as cardiovascular diseases, diabetes and cancer. Physical activity helps to reduce the level of inflammation in the body, which can slow down the aging process and reduce the risk of developing these diseases. C. Improving the function of immune cells: Exercises improve the function of immune cells, making them more effective in the fight against infections and other threats. D. Reduction of the risk of some autoimmune diseases: Studies have shown that physical activity can reduce the risk of developing some autoimmune diseases such as rheumatoid arthritis and multiple sclerosis.

7. Aging mechanisms:

   a. Slow down of the telomle shortening: Telomeres are protective caps at the ends of the chromosomes, which shorten with each cell division. When telomeres become too short, the cell can no longer share and dies. The shortening of telomeres is associated with the aging process and an increased risk of developing age -related diseases. Studies have shown that physical activity can slow down the shortening of telomeres, which can help increase life expectancy. B. Reducing oxidative stress: Oxidative stress occurs when the balance between the production of free radicals (unstable molecules that can damage cells) and antioxidants (molecules that neutralize free radicals) are disturbed in the body. Oxidative stress plays a role in the process of aging and the development of many age diseases. Physical activity can help reduce oxidative stress by increasing the production of antioxidants and improving the function of mitochondria, organelles of cells that produce energy. C. Improving the function of mitochondria: Mitochondria play a key role in the production of energy in cells. With age, the function of mitochondria deteriorates, which leads to a decrease in energy, fatigue and increased risk of developing age diseases. Physical activity can improve the function of mitochondria, increasing their quantity and efficiency. D. Activation of autophagy: Autophagy is a process in which cells remove damaged or unnecessary components. Autophagy plays an important role in maintaining cell health and preventing the development of age -related diseases. Physical activity can activate autophagy, which helps to cleanse cells and slow down the aging process. E. Increase in the level of NAD+: NAD+ (nicotinamide adenin dinucleotide) is a cooferment that plays a key role in many cellular processes, including energy production and DNA restoration. With age, the level of NAD+ decreases, which can contribute to the development of age -related diseases. Studies have shown that physical activity can increase the level of NAD+, which can help increase life expectancy.

II. Types of physical activity and their advantages for longevity

1. Aerobic exercises (cardio):

   a. Advantages: Improve cardiovascular function, reduce blood pressure, improve the lipid profile of blood, strengthen the respiratory system, increase endurance, burn calories and help maintain healthy weight. B. Examples: Walking, running, swimming, cycling, dancing, aerobics, Scandinavian walking. C. Recommendations: At least 150 minutes of moderate intensity or 75 minutes of intensive intensity per week. Or a combination of moderate and intensive activity.

2. Power training:

   a. Advantages: Increase muscle mass and strength, strengthen bones, improve metabolism, help maintain healthy weight, improve posture, and reduce the risk of falling. B. Examples: Lift weights, exercises using your own weight (push -ups, squats, lunges, bar), exercises with elastic ribbons, exercises on simulators. C. Recommendations: At least two days a week aimed at all the main muscle groups (legs, arms, back, chest, shoulders, press).

3. Flexibility exercises:

   a. Advantages: Improve the flexibility and mobility of the joints, reduce the risk of injuries, improve posture, relieve stress and tension in the muscles. B. Examples: Stretching, yoga, pilates, tai-chi. C. Recommendations: Several times a week, paying special attention to the main muscle groups.

4. Exercise of equilibrium:

   a. Advantages: Improve coordination and balance, reduce the risk of falls, especially in the elderly. B. Examples: Tay-chi, standing on one leg, walking in a straight line, exercises on a balancing platform. C. Recommendations: Several times a week, especially if there are problems with balance.

5. Low -intensity physical activity (Neat – non -exercise Activity Thermogenesis):

   a. Advantages: It helps to burn calories and maintain a healthy weight, improves the general state of health, and reduces the risk of chronic diseases. B. Examples: Walking on foot instead of using transport, climbing the stairs instead of an elevator, work in the garden, household chores, dancing to music. C. Recommendations: Try to be active throughout the day, avoid a long sitting.

III. How to start engaging in physical activity and adhere to a training mode

1. Consultation with a doctor: Especially important for people with chronic diseases, people over 40 years old and those who have not been engaged in physical activity for a long time. The doctor can evaluate your health status and give recommendations on a safe and effective training plan.
2. Setting goals: Determine realistic and specific goals. For example, instead of “I want to be healthier” set a goal “I will walk 30 minutes a day 5 days a week.”
3. The choice of classes that you like: It is important to choose the types of physical activity that you enjoy so that you can adhere to the training mode in the long term. Experiment with different sports and exercises until you find what suits you.
4. Start gradually: Do not try to do too much too quickly. Start with small loads and gradually increase the intensity and duration of training as physical shape improves.
5. Make physical activity part of your daily life: For example, go to work or to a store, climb the stairs instead of an elevator, take breaks in work for a short warm -up.
6. Find a training partner: Training with a friend or family member can help you remain motivated and adhere to the training mode.
7. Reward yourself for the achievements: Set small awards for achieving your goals, for example, buy yourself a new sportswear or go to the cinema.
8. Do not be discouraged due to missing training: If you missed the training, do not blame yourself. Just return to your usual training mode as soon as possible.
9. Listen to your body: If you feel pain, stop and rest. Do not overload yourself and do not ignore the signals that your body sends.
10. Contact the professional coach: If you need help in developing a training or motivation plan, contact a professional coach. The coach can help you achieve your goals safely and efficiently.

IV. Physical activity for different age groups

1. Children and adolescents: At least 60 minutes of moderate or intensive physical activity are recommended every day. Turn on a variety of activities such as games, sports and physical exercises. Limit the time spent on the screens (TV, computer, smartphone).
2. Adults: It is recommended at least 150 minutes of moderate intensity or 75 minutes of intensity intensity of aerobic activity per week, as well as strength training at least two days a week.
3. Elderly people: The recommendations are the same as for adults, but adapted to their physical capabilities. It is important to include equilibrium exercises to reduce the risk of falls. If there are chronic diseases, you need to consult a doctor before starting training.

V. Nutrition and recovery after physical activity

1. Proper nutrition: Healthy nutrition plays an important role in maintaining energy, restoring muscles and improving the general state of health. Use enough fruits, vegetables, whole grain products, low -fat protein and healthy fats.
2. Hydration: Drink enough liquids, especially during and after training. Dehydration can lead to fatigue, a decrease in performance and muscle seizures.
3. Recovery: Give your muscles the time to restore after training. Rest and sleep are important for muscle restoration and preventing injuries. Stretching and light massage can also help accelerate the recovery process.

VI. Cautions and contraindications

1. Consultation with a doctor: Before starting any program of physical activity, you need to consult a doctor, especially if you have any chronic diseases.
2. Gradual increase in load: Do not try to do too much too quickly. Start with small loads and gradually increase the intensity and duration of training.
3. Listen to your body: If you feel pain, stop and rest. Do not ignore the signals that your body sends.
4. Avoid overtraining: Obraining can lead to fatigue, injuries and a decrease in immunity. Give your muscles the time to restore after training.
5. Contraindications: In some cases, physical activity may be contraindicated. Consult a doctor to find out if physical activity is suitable for you.

VII. Motivation and maintenance of interest in physical activity

1. Find a training partner: Training with a friend or family member can help you remain motivated and adhere to the training mode.
2. Join the sports group or club: Sports in the group can be more interesting and motivating.
3. Set the goals and track your progress: Setting goals and tracking your progress can help you remain motivated and see the results of your efforts.
4. Reward yourself for the achievements: Set small awards for achieving your goals.
5. Change activities: Diversity in training can help avoid boredom and maintain interest in physical activity.
6. Listen to music or podcasts during training: Music or podcasts can make training more pleasant and motivating.
7. Find the time for physical activity in your graphics: Plan a time for training in your schedule and treat it as seriously as any other important meeting.

VIII. Modern technologies and physical activity

1. Fitness trackers and smart watches: Fitness trackers and smart watches can track your physical activity, measure the pulse, count steps and burned calories. This information can help you track your progress and remain motivated.
2. Training applications: There are many applications for training that offer personalized training plans, video tutorials and nutrition tips.
3. Online training: Online training allows you to engage in physical activity at home without visiting the gym. There are many online platforms that offer various types of training, from yoga to strength training.
4. Game technologies (Exergaming): Game technologies, such as WII Fit and Xbox Kinect, allow you to engage in physical activity, playing video games. This can be an interesting and motivating way for children and adults to remain active.

IX. Physical activity and social activity

1. Social interaction: Physical activity can be a great way for social interaction. Sports in a group, walks with friends or family members, participation in sports events – all this can help you establish social ties and improve your mood.
2. Community support: Participation in sports groups or clubs can give you a sense of belonging to the community and get support from other people who share your interests.
3. Reducing a sense of loneliness: Physical activity can help reduce the feeling of loneliness and isolation, especially in the elderly.

X. Physical activity and environment

1. Classes in nature: Physical activity in nature, such as walking, running, cycling or swimming, can be especially healthy. Nature has a calming effect on the nervous system, reduces stress levels and improves mood.
2. Green zones: Spend time in green areas, such as parks and gardens. Green zones improve air quality, reduce noise level and create a favorable environment for physical activity.
3. Active transport: Use active transport, such as walking on foot or cycling, instead of using a car or public transport, when possible. This will help you increase your physical activity and reduce environmental pollution.

By understanding the multifaceted benefits of physical activity and implementing it into your daily routine, you can significantly enhance your health, well-being, and longevity. Remember to consult with your doctor, start gradually, choose activities you enjoy, and listen to your body. Embrace the power of movement and unlock a longer, healthier, and more fulfilling life.