Deborah Nicholls chatting with Rachel Potgieter and Sybil Gelderbloem

Exercise and Longevity

"Exercise is one of the most important things you can do. Without exercise, you increase your risk of a wide assortment of chronic illnesses. Here is a list of conditions that physical activity can reduce the risk for (and how many people have them): Coronary Heart Disease (12.6 million) Heart Attack (1.1 million) Diabetes (17 million) Hip Fracture (300,000) High Blood Pressure (50 million) Obesity (50 million) Overweight (108 million) Exercise Adds Years to Your Life One study found that the average 65-year-old can expect an additional 12.7 years of healthy life –- meaning he will live disability-free until age 77.7. Highly active 65-years-olds, however, have an additional 5.7 years of healthy life expectancy –- they will remain disability-free until age 83.4. Another study found that increasing physical activity after age 50 can add years to one’s life. In the study, individuals with and without cardiovascular disease were compared by the amount of physical activity they did. Men who were moderately active added 1.3 years to their lives and those who were highly active added 3.7 years. Women who were moderately active added 1.1 years and those were highly active added 3.2 years. In addition, people who exercised more also lived more years free of cardiovascular disease. While moderate exercise increases life expectancy, highly active people more than doubled the benefits. Get Started with Exercise Get started exercising by increasing your physical activity every day. Walk more, get up more and just use your body. Then add in 30-minute periods that you commit to exercise. Do some strength, balance and stretching work. Find a time every day and commit to doing something that's physical. How to Start Walking: You'll find everyone recommending walking as the first step to more physical activity. Here's how to get started and how to boost walking into a moderate-intensity physical activity you can enjoy the rest of your life. 30-Day Quick Start Exercise Guide for Beginners: This balanced exercise program for beginners will have you work on all aspects - cardio, strength, balance and flexibility. You won't be leaving out any part of healthy activity and you'll become better at all of them. How to Start Bicycling: Riding a bike is a great way to get active and to get around. You can combine a non-impact exercise with going about your daily tasks and getting from one place to another. You might even think about becoming a bike commuter. How to Start Running: If you want to be one of the swift, here's how to get started. Running is a higher impact activity, but if you don't have any problem with your joints, it's an easy way to enjoy moderate-to-vigorous intensity exercise. Make Exercise Fun: 10 ways you can have more fun with exercise. A key part of staying motivated to exercise regularly is to find one that you enjoy. Otherwise, it becomes a grind and you will soon find an excuse to stop. If it's fun you'll keep doing it. Hidden Benefits of Exercise: Why exercise? Besides living longer, here's how it will put more life in your life. Sources: "Promoting Active Lifestyles Among Older Adults." Centers for Disease Control. National Center for Disease Prevention and Health Promotion. Physical Activity and Health. June 4, 2015. Centers for Disease Control. National Center for Disease Prevention and Health Promotion. Franco OH, de Laet C, Peeters A, Jonker J, Mackenbach J, Nusselder W. Effects of physical activity on life expectancy with cardiovascular disease. Arch Intern Med. 2005 Nov 14;165(20):2355-60."

http://www.antiagingexercises.co.za/5-mental-benefits-physical-exercise/ 5 Mental Benefits of Physical Exercise by Deborah Nicholls | Jul 26, 2016, | General | The leap toward physical exercise may not be everyone’s idea of fun, and the idea of strenuous activity is on its own a reason to avoid it completely. We all, however, know that being physically active is good for our bodies, but it is proven that our physical and mental health is closely linked. Poor Physical Health = Poor Mental Health Poor Mental Health = Poor Physical Health The beauty of exercise is that regardless of age or fitness level, making time for exercise provides extensive mental benefits – so whether you a triathlete or mall-walker, exercising leads toward a healthier and happier life overall. mental benefits We have identified 5 ways that physical exercise benefits you mentally. Improve Self Confidence On a very basic level, physical exercise can boost self-esteem and improve positive self-image. The positive change in physical appearance regards of age, gender or weight can easily elevate a person’s perception of his or her overall attractiveness. Endorphin Release Exercising releases the ‘happy juice’ called in endorphins, which create feelings of happiness and euphoria. You need not be a marathon runner or triathlete, exercising for 30 mins a few times a week will release enough endorphins which can be as effective as antidepressant pills. Prevent Cognitive Decline Brain aging is a real thing and with age comes various degenerative diseases such as Alzheimer’s. And although exercise can’t ‘cure’ degenerative disease, it can assist with the fight against cognitive decline. Regular exercise between 25 and 45 can boost chemicals which support and prevent the decline of the hippocampus. Memory Jolt Regular exercise increases the production of cells in the hippocampus which boosts memory and the ability to learn new things. Boosts Creativity It is proven that physical activity can boost creativity for up to 2 hours post-workout. The outdoors are equally important when in search of creativity, a long walk while soaking some vitamin D will refresh the body and brain. This may not always be possible during working hours, so why not take a refreshing walk outside or a quick jog around the block to boost your creativity levels for the rest of the day.