But did you know that doing regular exercise could even hold back the ageing process? A recent study showed that just 30 minutes of even moderate exercise just three times a week could actually knock decades off your physiological age. They also monitored the effects of staying still! This indicated that lying in bed doing nothing for just three weeks could have the same effect on cardiovascular fitness as 30 years of ageing! Imagine combining that level of inactivity with a poor diet and stress.
But don't worry too much. The effects of being a couch potato can be reversed. Even a relatively modest intensity of training was able to 100% reverse the loss of cardiovascular fitness. Further good news is that even in middle age the improvement in fitness can be dramatic from even just gentle exercise.
In addition to exercise keeping your heart young, other anti-ageing effects of exercise are:
- Keeping your posture upright;
- Increased levels of blood circulation can help keep skin young, and in some people can even help prevent hair loss;
- Increased levels of energy;
- A slimmer, firmer body;
- A younger outlook on life and improved self-esteem.
If you doubt that exercise can keep you looking younger for longer, just think of some famous stars like Madonna, who look at least 10 years younger than their actual ages.
So, what should you do if you haven't exercised for years, and are worried about your fitness levels? Here are some tips for getting started:
- Start very slowly. Many people throw themselves into a new exercise regime, only to get an injury or become so tired they lose their motivation. Why not start by doing 'power walking' 3 times a week for just 20 minutes. Walk as quickly as is comfortable. You should feel a little out of breath but not so much that you couldn't hold a conversation:
- Consider employing a personal trainer for a few sessions. They will able to set you a realistic but challenging programme that will ensure you see results quickly;
- Be realistic about how long it will take you to really see benefits. It took you a long time to get out of condition, so don't expect to be fully fit within 2 weeks;
- Build up your exercise programme slowly but surely. You could try 'interval training' by introducing short spells of slow jogging into your power walking sessions. You can also increase the overall distance and time;
- To really improve fitness, try doing different types of exercise. Introduce cycling, swimming and strength training into your routine;
- If you feel a little embarrassed visiting a gym or walking until you get a little fitter or lose some weight, why not try using home exercise videos. There is a large range available including many like Pilates or Yoga which are suitable for all age ranges and levels of fitness;
- Don't underestimate the improvement in fitness that can be achieved just through increasing levels of activity. Walk up stairs rather than taking the lift, walk to the local shop rather than taking the car, and clean the windows yourself rather than paying a window cleaner. You could also introduce fun activities like dancing or playing with children/grandchildren!
You will amazed at how quickly you will start to feel better, but remember to check with your Doctor before you begin any new exercise programme, especially if you have not exercised for some time, are pregnant or have an existing medical condition. Best of luck!
