Moving is always good, at all ages, and has beneficial effects on metabolism. In this regard, there are continuous confirmations. In particular, a group of scholars published a study, published in the Journal of Diabetes Research, according to which during exercise the body produces a molecule called irisin, responsible for the positive effects of physical activity on metabolism.
The greatest advantages would be on insulin sensitivity and resistance. The study suggests a correlation between sports performance, insulin sensitivity and irysin levels.
It has also been hypothesized that just two hours a week of physical activity is so good that it gains six years of life. According to a recent study conducted in Denmark, moreover, motion could reduce the risk of mortality by 44%.
But Italians, according to Eurobarometer, are among the most sedentary peoples in Europe: 60% admit not to practicing sports or physical activity, against a European average of 42%.
The right physical activity at every age
But how much movement is needed to stay healthy? According to the World Health Organization, you have to exercise at least 150 minutes a week: 30 minutes of walking a day, five days a week.
In adults, both aerobic activity and activity to strengthen muscle strength are important. Combining the two types of physical exercise provides many health benefits, and helps the body prevent the onset of even serious diseases.
For children and teenagers it takes at least an hour a day of moderate or intense movement, even playing, for example the ball.
The benefits for body and mind
Movement is also good after the age of 55: it not only helps the muscles, but also the brain. In fact, regular physical activity enhances cognitive functions by counteracting the passing of the years.
The recommendations are especially valid for menopausal women. Moving regularly promotes the formation of new bone tissue counteracting the risk of osteoporosis. And it is also useful to keep the joints “trained”.
Physical activity also helps fight depression and insomnia, frequent disorders in recent years. Walking, swimming and exercising are good for heart health and help keep weight under control.
Never stop even if age advances
And in old age you certainly don’t have to sit down. Moderate physical activity has many benefits for the elderly, for example it helps prevent cardiovascular disease and boosts memory. At least 75% of people over the age of 65 do not exercise at recommended levels, despite the known health benefits. Strength decreases with age and this reduction can impair the functionality of the musculoskeletal system.
There are different types of physical activity suitable for the elderly, such as long walks, swimming, cycling. The important thing is to seek advice from your family doctor to know what you can do without risk, starting gradually. And health will benefit greatly!
Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.
The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.