Regular Physical Exercise

Typically, after 25 years, muscle mass starts decreasing by 3% to 5% per decade (every 10 years). This reduction can lead to total degeneration in some individuals. However, with regular and appropriate exercise, anyone, whatever their age, can increase muscle strength by 25% to 35%.

As a Harvard University scientist, Anne Fabiny, has said, "Physical activity is what is closest to the fountain of youth!” In her paper, Living Better, Living Long, Fabiny said, with supporting research, that physical activity reduces the risk of being affected by various diseases: diabetes, cancer, Alzheimer's, cardiovascular disease, osteoporosis, depression, and others. Exercising regularly keeps bones healthy, helps maintain vitality and independence even in elderly people. In addition, regular exercise improves mood and mental functioning. Physical activity can counteract, to some extent, the negative effects of certain risk factors for cardiovascular disease like high blood cholesterol and hypertension.

Regular physical exercises well suited to your age and physical condition, can also significantly reduce non–life-threatening problems that affect the quality of life. This list includes but not limited to tendonitis, stiffness, loss of range of motion, minor or mild pain, lack of strength or breath, accidental fall.

Living a sedentary life, however, increases the risk of a variety of disease and premature death. According to research conducted among 50 000 nurses for six years: more these people spend hours per day watching television, the higher the frequency of type 2 diabetes increased.

Physical activity needs not to be intense; it can be an everyday activity: fast walking, climbing and descending stairs, gardening (which also allows you to breathe fresh air), running errands and doing chores, playing with children, etc. In other words, being moderately active at least 30 minutes per day can be sufficient to help all your organs work normally.

As long as it is possible, you can combine, within a week, these various activities in your exercise program:

Stretching - for joint support
Strength training - for muscle tone
Prolonged aerobic training – this improves oxygen transport to the muscles.

References:

1 -E. Jeffrey Metter. Comparison of Exercise Response to Resistive Strength Training in Young and Old Subjects, National Institute on Aging, National Institutes of Health. www.grc.nia.nih.gov

2. Fabiny Anne (ed). Living Better, Living Longer — The Secrets of Healthy Aging, Harvard Health Publications. Accessible en ligne. www.health.harvard.edu

3. Nutrition Action Healthletter, Center for Science in the Public Interest, vol. 32 no 10, décembre 2005.
4. Hu FB, Li TY, et al. Television watching and other sedentary behaviors in relation to risk of obesity and type 2 diabetes mellitus in women. JAMA. 2003 Apr 9;289(14):1785-91

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