How Women can Successfully Mediate Ageing Changes In Their Bodies
While ageing does come with wisdom, there is some cumulative damage affecting us at the cellular level.
Over the years, the mitochondria of the human body are exposed to free radicals.
The mitochondria are a type of organelle (small units) that is present in cells within the body.
Within the mitochondria, a number of functions occur, including the production of energy (responsible for your energy level), as well as respiration functions.
This cumulative damage leads to increased oxidative stress, and this is partially caused by molecules that have an imbalance in electrons, damaging the body.
Ultimately, a number of changes, such as the development of wrinkles, and bones that become brittle, becomes present.1
Studies have also found that muscle mass starts to decline once you reach the age of 30, along with muscle strength 2.
Among women, a rapid reduction in hormone production also leads to drastic changes in the body.
A woman starts to experience irregularities with her periods and she starts to struggle with hot flashes.
This change in hormonal balance occurs between the age of 40 and 55 when a woman enters menopause 3.
At this point, the woman becomes exposed to significant risks of age-related conditions, including arthritis, Alzheimer’s disease, and heart disease.
Bone health tends to decline quickly, and with the low estrogen levels, a high risk of osteoporosis becomes a concern 4.
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Skin Texture Changes
With age comes a number of changes in the skin as well.
Alterations in the microbial community on the skin have been noted in the ageing woman 5.
Both the reduction in estrogen levels that come with age in the female body, along with the loss of the skin’s integrity, contributes to issues such as discolourations, deterioration, reduced elasticity, and the development of wrinkles 6.
How To Strengthen Your Muscles And Increase Bone Density
Strengthen Your Muscles And Improve Your Bone Density With The Right Regime
Many of the effects that occur in the female body due to ageing can be slowed through an appropriate fitness regime.
While diet has a large role to play in ensuring the body gains access to adequate nutrients, an inactive lifestyle contributes to faster damage to the mitochondria7, along with a more rapid rate of age-related effects becoming present in the body.
Studies have shown that exercise can effectively help to enhance the overall mitochondrial well-being, which can assist in reducing the rate of ageing at a cellular level.
Even in older individuals, exercise still poses benefits in terms of mitochondria8.
At the same time, it should be noted that the efficiency of a fitness or exercise regime has a significant impact on how the programme will affect a person.
An elite personal trainer in London with long term experience is better equipped to develop a programme specific to a unique individual compared with any regular personal fitness trainer.
If you want to reduce the effects of ageing, comprehensive fitness and lifestyle assessment is required, and exercise and nutrition customisation is essential in targeting issues like the loss of bone density, as well as reduced muscle strength, that occurs with age.
Combining a protocol provided by an elite personal trainer, with a regime performed in the outdoors, can provide further benefits to the individual.
This study found significant improvements in motivation, along with benefits related to both the mental and physical well-being of the individual when exercises are performed outdoors versus indoors9.
Improves Performance
An Elevation Of Your Physical And Mental Performance
Physical and mental performance are two areas that can greatly benefit from the right type of fitness regime.
The fitness programme should be compiled taking into account the individual’s unique profile, including their age, gender, current fitness level, and more.
The programme will then be adjusted in order to ensure the individual does not overdo when starting out, but to create strength, flexibility and coordination in balance and as their performance become elevated, the programme will also become somewhat more intense.
When these exercises are performed outdoors, air might be cleaner, depending on the specific location, and the individual gains access to better levels of oxygen.
This can further assist in providing an improvement in performance during the exercise protocol.
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Improves Bone Health And Muscle Mass
Muscle Mass Improves And Bones Become Healthier
Due to the reduction in bone density and loss of muscle mass caused by ageing, an exercise protocol should essentially focus on these important factors.
Studies have found that an appropriate exercise regime can assist in improving general bone health, especially when such a fitness programme is implemented during the maturity of a person’s life10.
It is also well-known that strength and resistance training exercises can assist in increasing lean muscle mass in the female body.
In addition to providing improvements in the lean muscle mass of the body, such a fitness regime will also assist in improving muscle strength.
Coordination, endurance and body balance must also be trained.
These are essential for the ageing body and can provide the individual with a better overall quality-of-life.
Development Of Better Body Mechanics
Your Body Mechanics Are Improved
A carefully planned exercise programme can also be useful for improving overall body mechanics and providing an improvement in the overall balance between various systems in the body.
Exercise has been proven beneficial for all systems – cardiovascular health, brain health, and joints all benefit from the right combination of exercises included in a personalised plan.
Even the overall hormonal balance of the body can be improved with the right fitness programme11.
A good balance is needed to ensure the individual does not suffer a risk of injury, but can still benefit from their physical activities.
Balances Weight Loss
Weight Management Becomes Effortless
Exercise is also an essential part of weight management.
Excess weight in the human body contributes to diabetes, heart disease, and adds a further risk of bone-related conditions.
A customised exercise programme provided by an experienced elite personal trainer can assist in providing a person with the protocols that are needed to ensure enough calories are burnt during each session to support healthy weight loss, without causing damage or placing the individual at any significant risk.
Once the excess weight has been shed, the exercise plan should still provide adequate physical activity for the achieved weight loss to be maintained effectively as well as the new muscle mass.
Healthy Weight Gain
Overweight is not the only problem that women are concerned about.
On the other hand, some women are at a weight that is too low for their height and weight.
Gaining weight should be done carefully, as the wrong types of food and exercises can lead to unhealthy weight gain.
With an elite personal trainer on hand, a program can be developed that provides a healthy exercise approach and elevation of calorie consumption to support muscle growth.
At the same time, the woman’s unique features and risk factors are taken into account to help prevent injuries or strains, as well as over-exercising.
Once again, outdoor exercises can become useful.
Exposure to the sun during exercise for limited periods can assist in the synthesis of vitamin D.
This vitamin, or rather hormone is known to have a drastic impact on muscle health, as well as physical performance.
Studies have also found that exercise with added sun exposure may assist in improving quality of sleep and sleep habits, and improve overall hormonal responses in the body.
Why Change Benefits Your Appearance, Enhances Performance And Maximises Energy Levels
Change Can Benefit Your Appearance, Enhance Your Performance And Help Maximise Your Energy
For many individuals, changing their daily lifestyle toward the requirements of a new customised fitness regime can be a difficult task.
The decision to make such changes, however, can provide the individual with a number of benefits.
The advantages of structured and strategised change can extend to more than just the physical fitness of the person.
Many people would find that their mental wellbeing and appearance tend to improve, often due to the potential anti-ageing benefits that may be achieved through such a customised programme.
- Physical activity has been proven through scientific research to offer anti-ageing benefits in the human body.
With regular physical activity, a woman enjoy a stronger toned body and may experience a lower body fat percentage, improvements in her lean muscle mass, and healthier skin.
Studies found that exercise works on a cellular level to assist in reducing the effects that age has on the body and can help to provide a solution toward healthier and slower ageing in general12.
- Many studies also focus on finding how physical activity and mental health are connecting.
Rising evidence shows that the right type of physical programme can assist in greatly elevating the mood of a person – even to the level where certain types of mood disorders may be improved13.
- Improvements in a person’s body composition, primarily due to improvements in lean muscle mass and a reduction in body fat, improve their general appearance, contributing to an elevation in self-confidence.
This also further affects the positive benefits in terms of mood.
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Resistance Or Whole Body Strength Training Programme Targets All Areas Of Body
Whole Body Strength Training Targets All Areas Of Your Body
Utilising the services of an elite-level personal trainer can provide a person with a fitness regime that takes all of their unique features and factors closely into mind.
This provides for a much more personal approach to reaching certain goals – whether those goals are to reduce excess weight, increase lean muscle mass, or simply reduce the effects that ageing tends to have on the human body.
This type of protocol can assist a person in shedding their excess weight in a way that would not be harmful to their body.
Through rapid weight loss, multiple harmful effects may be experienced that does not only include dehydration and reduced nutrients in the body but also affects the endocrine system and more. Slow and gradual weight loss tends to provide more positive outcomes in the end.
An elite personal trainer in London is also able to assist in providing both a physical exercise regime and a nutritional programme that is combined to deliver improvements in healthy weight gain, through an increase in the amount of lean muscle mass, along with the ability to elevate muscular strength.
Bone density is also improved in the process, along with cardiovascular health and the general well-being of the entire body.
References
1 A. Bratic, N.G. Larsson. The role of mitochondria in ageing. The Journal of Clinical Investigation. 1 Mar 2013. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3582127/
2 K. Keller, M. Engelhardt. Strength and muscle mass loss with the ageing process. Age and strength loss. Muscle, Ligaments And Tendons Journal. 24 Feb 2014. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3940510/
3 B.H. Jung, M.J. Jeon, S.W. Bai. Hormone-Dependent Aging Problems in Women. Yonsei Medical Journal. 20 Jun 2008. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2615348/
4 M.X. Ji, Q. Yu. Primary osteoporosis in postmenopausal women. Journal of Chronic Diseases and Translational Medicine. 21 Mar 2015. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5643776/
5 Multiple Authors. Ageing-related changes in the diversity of women’s skin microbiomes associated with oral bacteria. Journal of Scientific Reports. 5 Sep 2017. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5585242/
6 M.A. Farage, K.W. Miller, P. Elsner, H.I. Maibach. Characteristics of the Aging Skin. Journal of Advances in Wound Care. Feb 2013. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3840548/
7 Multiple Authors. Impact of Lifelong Sedentary Behavior on Mitochondrial Function of Mice Skeletal Muscle. The Journals of Gerontology Series A: Biological Sciences and Medical Sciences. 22 May 2009. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2981452/
8 Multiple Authors. Exercise efficiency relates to mitochondrial content and function in older adults. Physiological Reports. 9 Jun 2015. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4510622/
9 V.F. Gladwell, D.K. Brown, C. Wood, G.R. Sandercock, J.L. Barton. The great outdoors: how a green exercise environment can benefit all. Journal of Extreme Physiology & Medicine. 3 Jan 2013. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3710158/
10 L. Santos, K.J. Elliott-Sale, C. Sale. Exercise and bone health across the lifespan. Journal of Biogerontology. 20 Oct 2017. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5684300/
11 J.R. Thomton. Hormonal responses to exercise and training. PubMed. Dec 1985. https://www.ncbi.nlm.nih.gov/pubmed/3904941
12 N. Garatachea, A. Santos-Lozano, D.C. Hughes, A. Gomez-Cabello, I. Ara. Physical Exercise as an Effective Antiaging Intervention. Journal of BioMed Research International. 29 Mar 2017. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5457745/
13 S. Biddle. Physical activity and mental health: evidence is growing. Official Journal of the World Psychiatric Association. 5 Jun 2016. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4911759/
