How much physical activity does your body need to stay healthy?

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November 8, 2020

How much physical activity does your body need to stay healthy?

Movement is the best antiaging method. 

Exercise as an investment in health has no age limit. “Sport, especially strength training, is the only effective antiaging method.” “Muscles and the cardiovascular system can be positively changed for a lifetime.  Trained muscles slow down inflammatory processes in the body, which are considered to be the origin of serious diseases, from diabetes to cancer.

Exercise improves physical and mental health.

Scientists have identified the only effective antiaging method.

  • Muscles release messenger substances that initiate healing processes in the body.
  • Exercise protects against serious diseases such as arteriosclerosis or diabetes.

People have always been looking for a recipe for eternal youth.  It is now clear: 

Regular exercise has additional benefits than just keeping you fit and slim. Movement is a guarantee for an intact cardiovascular system, a rapid metabolism, and an agile mind.  Physical stress can also dissipate grief and psychological stress.

For athletes in the Institute for Sport and Sport Science in Lower North Shore, it doesn’t depend on a certain type of sport: “It’s the exercise that is healthy, no matter what it looks like.  And it is particularly important for your health to be physically active for at least 30 minutes a day.  But nobody has to expend themselves” is how the sports scientist summarizes the international research results.

Athletes age more slowly.

In the cells of the organism, there is an indication of a person’s aging process.  These are the so-called telomeres, the chromosome ends.  The length of these so-called telomeres is an indication of the aging of cells.  Researchers from Lower North Shore found that exercise significantly slows down the aging process of cells.

Why does our body need exercise?

The abilities of modern humans and their ancestors have evolved over several million years. The procurement of food energy has always been possible until very recently only through physical activity. This applies to the earlier humans getting food through gathering or hunting and most gainful occupations until the middle of the last century. In the last t living conditions changed significantly – especially in industrialized countries. On the one hand, there is a large supply of food. On the other hand, life can be mastered without great physical exertion.

Other positive effects:

  • The blood supply to the brain increases concentration and thinking skills, and fatigue decreases.
  • Blood pressure and resting heart rate drop due to the increased performance of the heart.
  • When the muscles are used, fat metabolism is stimulated, and strong muscles relieve joints and protect them from wear and tear.
  • Bones become stronger and more elastic.
  • The lung volume increases; With each breath, the lungs can blow out more CO2.
  • When the body starts moving, the hypothalamus releases action hormones into the body’s circulation.

Exercise children’s health

Children should be intensely active for at least 60 minutes every day, as physical fitness foundations are laid at a young age. But although 95 percent of all children do some kind of sport, just a third manage to fulfill their daily activity – with sometimes devastating consequences: ADHD is becoming a fashion diagnosis, and an increased physical stimulus for the children could be the remedy. Those who exercise a lot at a young age also remain more active in their youth and the risk of being overweight decreases.
Mental and character skills are positively influenced in their development by sport.

Adults and sports

At around 30 years of age, the body begins to break down: the need for calories decreases, muscle mass disappears, and fat storage increases. Strength and endurance training slow down this unstoppable aging process in the body. According to a WHO’s recommendation, the minimum for moderate physical activity for adults should be an average of 2.5 hours per week.

Sports in old age

With increasing age, performance decreases. Nevertheless, you can meet pensioners everywhere: jogging, swimming, cycling, and hiking.

Positive effects on health

Numerous studies show that sport in old age lowers the risk of stroke, osteoporosis, and heart attack promotes metabolism and keeps the mind fit longer, strengthens bones and prevents falls, improves the quality of sleep, increases mood, and participation in the social environment, promotes and generally extends life.

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