Physical Exercise will Rejuvenate You!
In particular, physical exercise will help produce adiponectin and make up for your shortage of hormones. Also, it will reduce AGE. In general, Muscles will become weak if you don’t use them and they will become even weaker when hormones decline. I will guarantee that the combination of physical exercises and the balance diet will make you young from inside to outside.
The Benefits of Adiponectin (rejuvenation hormone)
It is very important that you do 2 different types of work-out which are strengthen muscles and burn fat. You need to program these physical exercises into your schedule everyday. In fact, it doesn’t have to be for a long time in one session. You can adjust the time for short work-out according to your schedule.
- Improves metabolism
- Activates muscles
- Supports the functions of insulin
- Protects blood vessels
- Moisturizes skin
Types of Physical Exercise and Functions
A. Strengthening inner muscles and developing flexibility:
e.g. pilates, yoga, and tai chi
B. Fat burning
High fat burning: e.g. power walking, jogging, dancing, aerobics, high speed bicycle riding and swimming
Lower fat burning (Living activities): e.g. walking, riding bicycle and using stairs
How many times do you need to do physical exercise in a week
Recommended physical activities: 30+ minutes, 2+ times/week
Rejuvenation of your body
Do the combination of exercise for strengthening muscles and fat burning.
A: Strengthening inner muscles and developing flexibility:
Squats: 10-60 minutes,10+ times/set, 3+ sets everyday
Stretching: 5+ minutes everyday
B: Fat burning:
Walking/steps: 30-60 minutes, 3+ times/week
Walking steps: 8,300 steps/day
The following exercises are for a busy people:
- Squats 10+ times, 3+ sets/ day
- Standing/balancing 1+ minute on one leg each day
- Use stairs instead of escalators or elevators
- Get off the bus or the train one stop earlier and walk back home
- Take your dog for a walk whenever you have a time
Using a Pedometer is especially good for a busy people. Just put it on you. It will count whenever you make a step. Get a “fitness tracker” reasonable pedometer from Fitness Tools and start walking.
What is AGE?
AGE (Advanced Glycation End-products): AGEs are formed both outside and inside the body. Specifically, they stem from glycation reaction, which refers to the addition of a carbohydrate to a protein without the involvement of an enzyme.
Glucose can bind with proteins in a process called glycation, making cells stiffer, less pliable and more subject to damage and premature aging. (Wikipedia)
How to Decrease AGE?
Reducing your AGE will support your hormones and make them function smoothly. One of the best ways to do this is to make your thighs strong by doing work-out because the thigh is the largest muscle for human beings. So, if you have strong thighs, it will help your body to reduce glucose and calories. Therefore they will help restrain the production of AGE.
In addition, this affects the inside and outside of your body and it will help hormones work effectively. Thus, it will keep youthful skin, strong blood vessels and bone density.
Physical exercise will help produce Adiponetin and reduce AGE. Thus, it will help balance your hormones. As a result of that, they will help lose menopausal weight gain and ease menopause symptoms. More about losing weight, check out lose weight .
Physical exercise will also help relief stress, control your mind, smooth your blood flow, strengthen muscles, lower blood pressure, and lower cholesterol. Therefore, It will help prevent potential strokes, heart disease, cancer, osteoporosis and dementia.
Don’t forget even though physical exercise are good for you, if you do too much, it will hurt you. For example, hurt your knees, back, muscles and bones. Do just enough. There are other type of physical exercise that relief your pain such as joint pain on the link “Body”.
Moreover, There are other things you need to reset…Knowledge of foods are very important because some foods cover the shortage of hormones more than the others. Those dishes are support shortage of hormones , calcium rich, lower blood pressure and cholesterol in “Food & Recipes”. They are all easy and inexpensive dishes that approved by my family and friends.
Petite-Zazen will also help your brain and body to rest from work, so your brain can recharge and be ready to give you the energy to maintain your body functions, fight viruses and potential diseases, and control stress levels. More about managing stress and overcome problems on “Mind & Soul”.
If you have a problems of sleeping and feel fatigue come to “Health” there are ways to ease your symptoms.
Let’s do “Healthy Aging” together with The Healthy Blossom community!