Natural Health Care

Perhaps at first glance not so easy to tell someone whom you exercise it does not, but this does not go unnoticed at the cellular level, where it is notable that physical exercise is able to rejuvenate … 10 years!, According to study released recently by the journal Archives of Internal Medicine (Archives of Internal Medicine).

Indeed, a group of scientists from King’s College London (England), led by Dr. Tim Spector, was given the task of analyzing the cellular age of more than 2,400 pairs of twins (identical genetic loads), which is able to observe the status of a portion of their chromosomes (units that bring together genes with all the information that determines our physical characteristics), and then compared this data with each individual physical activity performed in his spare time.

More precisely, what doctors did was measure the length of telomeres, ie fragments of deoxyribonucleic acid (DNA, which encodes the characteristics of every human being) at the ends of the arms of the chromosomes that do not have information itself, but whose function is to protect our genes that shorten each time a cell divides to renew tissues.

When the size of these fragments is very small, they act as “fuse” and “disconnect” to the cell, so that it can no longer multiply. This prevents the formation of abnormal or damaged tissue, but at the same time, leads to aging.

Well, the working group Dr. Spector, a specialist in Genetic Epidemiology, found that telomeres in sedentary participants (who exercise less than 16 minutes a week) were 200 nucleotides (DNA building blocks) shorter than their twin athletes. Considering that every year you lose a variable number of telomeric bases (in this study, the observed average was 21), the result ensures that “inactive subjects are 10 years older than those who do more exercise.”

Finally, after clarifying that the observed phenomenon was not due to other causes that lead to deterioration, such as obesity or consumption of snuff, Dr. Spector was emphasized that “these data suggest that exercise protects the body, and allow us also obtain an optimistic conclusion: “With increasing activity, increasing the length of telomeres, ie, aging is reversed to some extent.

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That said, it is important to mention some points to consider once you have decided to increase its activity:

First, visit your doctor. It is very important to be evaluated before “hands-on”, as this form may, with the help of the specialist, the plan of exercise that suits your needs, which take into account their medical history.

Start slow. Maybe something is out of shape and should begin with light activities, gradually increasing in intensity. To do this, start walking on foot for shopping, climbing stairs instead of elevator deal, arranging the plants or walking her pet.

Heating and relaxation. Since his condition has improved, it is essential that before making any sport do stretching exercises to prevent injuries. And do not forget that you must gradually decrease your activity in each session, never “hit”.

Constancy and realism. Set realistic objectives and short term so you can meet them and feel the satisfaction of achieving their goals. For example, it is more appropriate to say: “Today I will not use elevator or escalator, and walk short distances, that:” This year I have to lose 10 kilos. ”

Variety. Not tied to a single type of exercise, since all are profitable. So, if you practice a discipline to provide resistance, such as running or swimming, will help your circulatory and respiratory systems, when foster flexibility, as in tai chi (martial art based on smooth and harmonious movements), promote dexterity and balance, and if force is dedicated to developing, particularly in the legs and hips, as when performing squats or lunges (lower trunk with one leg forward and one backward), prevent falls and fractures.

Finally, we congratulate you if you’ve made the decision to launch a regular sport, and we just tell that some of the most recommended for older people, always under medical advice, are hiking, biking, running, swimming, playing tennis or cachibol (variant of volleyball in which, instead of hitting the ball, it must be caught and released), and practice tai chi or ballroom dancing.

credit to: Mario Rivas

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