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Home / Health & Science

Why working out needs to be on your to-do list in 2019

HEALTH & SCIENCEBy ANNMARY MUMBI | Sun,Dec 30 2018 10:31:48 EAT
By ANNMARY MUMBI | Sun,Dec 30 2018 10:31:48 EAT

1. Fitness preserves your muscle mass

It is scientifically proven that once a woman hits 30, her muscle mass begins to degenerate. For a man, this could begin a bit later. Conversely, fat storage runs up and metabolism slows down. Research indicates that inclusion of exercise into one’s lifestyle, more so a weight training regimen, slows down the muscle loss as you are continually strengthening and building muscle. More muscle mass keeps you looking toned and will increase your fat burning rate, the perfect way to escape the natural middle aged spread.

2. Fitness improves heart health.

Maureen Hagan, a fitness therapist who has spent most of her life studying fitness science recommends at least 240 minutes of cardio on a weekly basis to promote your heart health.”

“Cardio improves mitochondrial activity, something that deteriorates with age. Do this and it will slow down your aging process. That’s the difference between a 50 year old looking 50 and another looking 30, “she explains.

Note: Do not overdo the cardio. Four hours weekly is just enough, and it should be cut down into small spread out workouts.

3. Fitness preserves your bone health

It’s no secret that age comes with a previously non-existent share of creaks and joint pains. Osteoporosis often rears its ugly head as one gets older because the bones weaken with age. Age 30 is the peak bone mass. Before 30, you build more bone than you lose, but after 30, you lose more than you build thus increasing your risk for osteoporosis. As much as a calcium rich diet is integral for good bone health, carrying out weight bearing exercises such as walking, dancing, jogging and playing tennis strengthens and encourages bone formation. These are exercises that require you on your feet and at least four hours weekly is all you need.

4. Fitness gives you the youthful glow.

A large part of youthfulness is in the condition of your skin. Soft supple skin gives off a youthful appearance. And this is attainable even as you age if you keep up a good exercise regimen. Exercise stimulates collagen production and collagen is your ‘magic pill’ for aging skin. It is a protein that supports skin and counters development of wrinkles. A sustained regimen also results into visibly plumber skin which is one of the hallmarks of a youthful look.


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