MADRID, 25 Jul. (EDITIONS) –
There are countless chronic non-communicable diseases that could be postponed over time if we simply practiced sports regularly. Exercise is super important for our health, and not only physical, but also mental; and also to age in a healthy way.
This is how Dr. Ángel Durántez Prados, doctor of Medicine, and pioneer in Spain in Proactive Preventive Medicine and Medicine for Aging, defends it during an interview with Infosalus in which he recalls that man is not genetically engineered to stand, for sedentary lifestyle.
On the occasion of the publication ‘Young at 100. Keys to live more and better’ (The Sphere of Books), the also member of the Spanish Society of Sports Medicine points out that sedentary lifestyle is very closely linked to pathologies such as diabetes, being overweight, cardiovascular disease, problems in the musculoskeletal system, or loss of muscle mass among others.
As highlighted, according to data from the European Heart Network, Spain is at the head of the European countries with the most sedentary lifestyle among adults, since more than 40% of those over 18 declare not to carry out any type of physical activity during the week, compared to 6% in Sweden. Some quite worrying data, the truth.
In fact, the member of the Spanish Society of Anti-Aging Medicine and Longevity remembers that you have to start taking care of themselves fundamentally from the age of 30, age free of disease, since it is from 40 where the first ailments can arise. “In a way, what you do from 30 to 40 will determine your old age,” says the expert.
Durántez maintains that of all the causes that affect the appearance and development of age-related diseases, all scientists agree by pointing out that sedentary lifestyle is the main one. “Physical exercise is one of the best ways to stop or slow down physical decline both at the molecular and functional levels. Of all the strategies that we can apply to stop all the symptoms of aging, physical activity is probably one of the first, “stresses the specialist in Physical Education and Sports Medicine.
As he argues, physical activity helps us maintain a healthy physical state; while sedentary lifestyle makes us more prone to cardiovascular disease, high blood pressure, cancer, type II diabetes, Alzheimer’s, osteoarthritis, osteoporosis, or sarcopenia, among others; in short, all diseases related to the aging process.
In addition, the expert in Anti-Aging Medicine highlights that people who practice physical exercise on a regular basis have less chance of depression; In contrast, sedentary people have between 20 and 30% more possibilities of dying prematurely.
Furthermore, the member of the Age Managment Medical Group warns that sedentary women are more affected by the effects of menopause, and a sedentary life increases the risk of developing some types of cancer.
On the other hand, it draws attention to the fact that sedentary lifestyle causes fat weight gain, decreased muscle mass, early development of joint deterioration, soft tissue weakness such as tendons and ligaments, muscle contractures and back pain, development of cardiovascular disease, increased blood pressure, of blood lipids, glucose control, insulin resistance, cognitive decline, emotional instability, or depression among others.
Among other benefits of sport, Durántez aims to improvement of cardiorespiratory fitness, hypertension, dyslipidemia or diabetes mellitus, among others. “Exercise is the true polypill. It is available to everyone, it is free, and it has no side effects. What better investment can we make in ourselves, in our health, than to acquire renewed habits of physical activity?”, He warns.
AMOUNT OF EXERCISE TO IMPROVE OUR HEALTH
With all this, Dr. Ángel Durántez Prados points out that the recommendations on indispensable amount of exercise to improve our life and make it healthy, according to the WHO vary according to age:
.- From 5 to 17 years old Physical activity will consist of games, sports, commuting, recreational activities, physical education, or scheduled exercises. Always within a family, school, or community activities context. The aim would be to improve cardiorespiratory and muscle functions, as well as bone health, in addition to reducing the risk of non-communicable diseases. It is recommended that this group spend at least 60 minutes a day in vigorous intensity physical activities. And with an addition: more time, more health.
.- For adults: The physical activity to be carried out will consist of recreational or leisure activities, commuting (walking or cycling), occupational activities (work), housework, games, sports, or scheduled exercises in the context of daily, family activities , and community. The goal would be to improve cardiorespiratory and muscle functions, and bone health, as well as reduce the risk of non-communicable diseases and depression.
It would be necessary to dedicate as minimum 150 minutes a week practice moderate intensity aerobic physical activity, or 75 minutes of vigorous aerobic physical activity each week, or an equivalent combination of moderate and vigorous activity. In order to obtain even greater health benefits, adults should increase moderate aerobic physical activity up to 300 minutes per week, or intense aerobic physical activity, or an equivalent combination of both, up to 150 minutes per week.
Ultimately, the doctor of medicine remarks that, of all the pillars of preventive medicine for healthy aging, “perhaps the second most important is physical activity and exercise, only behind a positive attitude towards life, but surely ahead of nutrition, supplements, toxic control, sleep or hormonal optimization “.
In turn, it highlights that “It is never too late to start”, and even the benefits of starting sports are seen in nonagenarians, where strength training and exercise in general produce “rapid and significant improvements” in strength and muscle capacity.
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