|
How Regular Exercise Promotes Longevity
Exercise has been shown to be good for your body, as well as being good for your mental health. Did you know that regular exercise can increase how long you live? Yes, it is true. A daily routine of regular exercise has been proven to promote longevity. In a study conducted by the University of Florida in 2009, those senior citizens who participated in a regular, scheduled exercise program such as swimming, jogging, walking or light aerobic exercise for at least four hours weekly were more than ten percent likely to live past the age of 78. Those same seniors were also 15 percent more likely to live past 82 than their peers.
All age groups studied reported less incidences of loneliness, depression and illness. After 25, your body begins to age rapidly. Your heart rate declines by about one beat per-year after age 25. The volume of your blood lowers. Muscle mass is lost, blood vessels begin to stiffen and bones lose calcium and lose density each year.
After age 40, metabolism slows, reflexes slow, even the nervous system changes causing a loss in coördination. Exercising on a regular basis changes the pace of these changes and has been proven to reverse many of them. Additionally, regular exercise has been shown to prevent heart attacks, strokes, and Type 2 diabetes.
How Regular Exercise Prevents Heart Attacks
Regular, daily exercise prevents heart disease fatalities. Combining daily exercise of at least 20 minutes, along with lifestyle changes, such as eating a healthy diet, results in an even smaller chance of suffering from a fatal heart attack.
Regular, daily exercise not only helps you control and maintain your weight, it also reduces your chances of developing conditions responsible for heart disease. These conditions include high blood pressure, high cholesterol and stress.
Managing a minimum of 30 to 60 minutes of exercise five days of the week is recommended. Moderate household chores such as walking the dog, running the vacuüm cleaner, stair climbing and gardening can also count towards your exercise total. You may even break your exercise time into manageable 10 minute increments.
How Regular Exercise Prevents Strokes
A study conducted by Harvard Medical found that out of over a thousand participants, age 30 to 75, those who exercised were three times less likely to suffer a stroke. Of those who did suffer a stroke, those who exercised were 68 percent more likely to make a full recovery.
Regular exercise increases blood flow, helps maintain blood vessels and provides other cardiovascular benefits. Moderate to vigorous exercise has been shown to reduce stroke risk by almost 65 percent.
Exercise strengthens the heart. This causes the heart to easily pump the blood that is needed to flow through the veins to the brain. Easier blood flow means less risk of a clot, which is what causes a stroke. A blood clot entering the brain by way of blood vessels and veins causes the brain to seize and stroke.
How Regular Exercise Prevents Diabetes
Over 57 million people in the United States are currently at risk of developing Type 2 diabetes. Exercise, whether strength-training or cardio, can reduce the risk by over 50 percent. Exercise has been shown to have a larger benefit than both diet and medicine on the management and prevention of high blood sugar.
Exercise enables the body as a whole to be more sensitive to the insulin that is naturally produced within. Exercise speeds the production of glucose out of the blood and into the cells of the body. Exercise also increases the flow of blood to the muscles, enabling glucose and insulin to be easily carried and distributed where they are needed.
Additionally, exercise reduces visceral fat, the fat around the abdomen, that is often to blame in the development of Type 2 diabetes. This abdominal fat is often caused by the release of the stress hormone Cortisol. The amount of Cortisol released by your body is reduced by regular, daily exercise.
Do not be alarmed if you are older than age 25 and have not begun a regular exercise routine. Each study mentioned proved exercise is beneficial, no matter when it is started. Even those who were older than 70 years of age gained benefits from exercise. It is never too late to begin a regular exercise program.
Healthy Recipes  by Chef Noche
Being healthy does not mean you have to sacrifice luscious desserts. It 's hard to beat this pie that has no crust and hardly any calories. Arrange whole strawberries in the bottom of a 10-inch pie pan and top with a yummy vanilla pudding and strawberry gelatin concoction.
No Crust Strawberry Pie
Ingredients: 24 ounces fresh strawberries 1 (2.1 ounce) package sugar-free cook and serve vanilla pudding mix 1 (.6 ounce) package sugar-free strawberry flavored gelatin 2 cups water Steps: 1. Rinse and hull strawberries. Distribute evenly in a 10 inch pie pan. 2. In a medium saucepan combine pudding mix, gelatin mix, and water. Stir well and bring to a full boil. Pour mixture over strawberries and refrigerate for 4 to 6 hours. Top with light frozen whipped topping prior to serving, if desired. Servings: 8 Calories: 58 Fat: 0.3g Cholesterol: 0mg Sodium: 187mg Carbohydrates: 12.6g Fiber: 2g Protein: 1.7g
|
