The miracle medicine for good aging is regular physical activity.

Regular Physical activity

Cardiovascular disease, cancer, and dementia are all reduced with regular physical activity. Increase the amount of time you spend exercising. Growing more physically active and mentally healthy as you become older is one of the easiest ways to live longer and be healthier overall.

Regular physical activity has been linked to a reduced risk of cardiovascular disease, diabetes, a wide range of malignancies, depression, and dementia in older people, according to the American Heart Association.

Only around one in four older Americans, according to CDC experts, are regularly active, and almost half do not receive any exercise at all.

There are a lot of us who have seen the local news reports about a ninety-year-old veteran marathoner who is running his 20th marathon this year. A stroll around the house or a pair of sweatpants and a pair of sports shoes are both simple and affordable ways to get some exercise. But these are the exceptions, not the rule.

Sedentary individuals may find it difficult to begin a healthy lifestyle, while active people may find the reverse to be true.

When Cleveland Clinic physician Dr. Ronan Factora says that "many of the patients I see in my clinic are extremely inactive," he's referring to people who spend their days sitting down. In lieu of a stroll, I advise you to take medicine. Things like these are much handier."

To some extent, even urging my patients to get up and move about rather than sit for extended periods of time may be a difficult proposition...”

Although the regular exercise of any size may have a significant impact, many individuals choose not to partake in it. It has been shown that a range of active lifestyle choices, such as walking, running, bicycling, and swimming, have long-term beneficial effects on both physical and mental well-being, including depression.

Performing cardio, according to Dr. Factora, may help decrease your blood pressure and help you better manage your blood sugar and cholesterol levels. It can also help you better respond to stressful events in your life.

Eventually, it may help you build up your endurance if you use it regularly. All things are connected with a [decreased chance of] heart disease and heart attacks, said the experts.

There is evidence that regular physical activity reduces your risk of developing 13 different types of cancer, such as lung and colon cancer, as well as leukemia and myeloma.

This finding was made by researchers at the National Cancer Institute in 2016, who examined the data from 1.4 million Americans and European participants over the course of 11 years. Their findings were published in the medical journal JAMA Internal Medicine.

The benefits of physical exercise may extend to the prevention or treatment of depression. Dr. Michael Craig Miller, claims that for some individuals, psychotherapy is as effective as antidepressants.

When you exercise, your body makes more of the proteins known as neurotrophic or growth factors, which encourage your nerve cells to develop and form new connections. Harvard Health Publishing research says that "improving brain function may help you feel better."

Aerobic or cardiovascular activity, according to the findings, may help in the enhancement of the hippocampus's size, a part of the brain that decreases with age and increases the risk of dementia. The results are promising.

Research published in the Proceedings of the National Academy of Sciences shows that aerobic exercise training reverses late-life hippocampus volume reduction and is followed by enhanced memory performance, according to many studies.

Dr. Factora asserts, "What's healthy for your heart is excellent for your brain." "It is very difficult to point to a single particular medication that provides so many advantages when compared to cardiovascular activity," the researcher said.

I believe you will need some kind of cardiovascular workout.

The general consensus is that those over 65 should engage in 150 minutes (2 12 hours) a week of moderate-intensity exercise (such as hiking, pushing a lawn mower, or riding bicycles), or 75 minutes per week of high-intensity activity (such as swimming, running, or cycling) (such as fast swimming, jogging or singles tennis). Furthermore, if you put in enough work, you will reap the benefits in the long term.

It is recommended by physicians to perform strength training twice a week to maintain your muscle mass and strength over the long term. Your posture, balance, and likelihood of falling down will all be improved if you keep those muscles in good condition.

"Even simply utilizing your major muscle groups and performing weight training two or three times a week would be sufficient," the trainer said. A bodybuilder's physique is not required."

The fact that you don't have to be a marathon runner to get the benefits of cardiovascular activity should go without saying. Those who haven't been physically active in a while should begin gently while getting back into shape. Start out with a low endurance level and work your way up over time.

Dr. Factora recommends starting with five minutes of walking if you find yourself becoming fatigued quickly when you first begin walking. For those who find it difficult to walk for more than five minutes without getting exhausted, try starting with a shorter time period. To get to 30 minutes, the author suggests increasing the amount of time you spend being active before taking a rest.

"The most important thing" is to choose something you enjoy, he said. This advice from the author is to "choose something you like and commit to it."

To put it another way, exercise is like a miracle medication since it has no side effects and is entirely natural. This means that everyone has to take the initial step and go forward.

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