According to a study published in Trends in Neurosciences by Boa Sorte Silva et al. (2024), daily exercise significantly impacts brain function and overall health. After age 40, hormone balance changes: testosterone and progesterone gradually decline in both men and women. This decline can lead to weight gain, reduced muscle mass, mood swings, lower libido, and a slower metabolism. Fortunately, regular exercise can help manage these changes (Nelson et al., 2019).
Why exercise? The benefits
Balancing your hormones
Exercise stimulates the production of endorphins and helps lower stress hormones like cortisol (Youngstedt, 2021). Additionally, it promotes stable blood sugar levels and improves insulin sensitivity, reducing the risk of type 2 diabetes (Huisarts & Wetenschap, 2010).
Strong muscles and bones
As you age, muscle mass declines, and the risk of osteoporosis increases. Strength training and walking help keep muscles and bones strong and stimulate the production of growth hormone (HGH), which supports muscle building and fat metabolism (Fiatarone et al., 1990).
Better sleep and less stress
Exercise helps you relax, improves sleep quality, and boosts the production of happiness hormones such as serotonin and dopamine. Exercise can improve sleep and reduce stress levels (Nelson et al., 2019).
How to get started? Three easy ways to move more
Take the stairs instead of the lift.
A slight adjustment that helps you move more without taking extra time.
Walk after meals
A 10-15 minute walk after eating supports digestion and stabilises blood sugar levels.
Stand up and move every hour.
Sitting for long periods is unhealthy. Stand up, stretch, or take a short walk.
IKARIA Clinics supports your journey
At IKARIA Clinics, we believe in the power of preventive care. We offer personalised programmes to help you live a healthier life. Whether you need nutritional advice, lifestyle coaching, or a health check-up, we guide you towards a more vital life.
Start today.
Health is your greatest asset. Are you ready to invest in it? Book an appointment at IKARIA Clinics to discover how to improve your energy and vitality.
References
Boa Sorte Silva, N. C., et al. (2024). Physical exercise, cognition, and brain health in aging. Trends in Neurosciences, 47(6), 402-417.
Fiatarone, M. A., et al. (1990). Exercise training and nutritional supplementation for physical frailty in very elderly people. New England Journal of Medicine, 330(25), 1769-1775.
Huisarts & Wetenschap. (2010). Bewegingstherapie voor diabetici. Retrieved from https://www.henw.org/artikelen/bewegingstherapie-voor-diabetici.
Nelson, M. E., Rejeski, W. J., Blair, S. N., Duncan, P. W., Judge, J. O., King, A. C., & Castaneda-Sceppa, C. (2019). Physical Activity and Public Health in Older Adults. Medicine & Science in Sports & Exercise, 41(7), 1510-1530.
Youngstedt, S. D. (2021). Exercise and Sleep: Impacts on Cognitive Function. Journal of Sleep Research, 30(2), e13250.