First of all, let it be said, there is no age to get into sports! You can resume a sports activity at any age, simply respecting your body, its rhythm, and its state of health. Do not hesitate to ask a doctor for advice to find a suitable activity, in addition to following our advice in this area.
Resume an activity to enjoy the benefits of sport
Physical activity is not only a very effective way to lose weight and maintain your slim and toned figure. In addition to a healthy and balanced diet, it is also a great ally for your immune defenses and your general well-being. Intensive or regular participation in sport helps prevent many chronic, mental, and/or age-related diseases. Let's see, in detail the benefits of sport on your body and your overall quality of life.
What physical activity to practice to be in shape?
To begin with, it is worth returning to the meaning of "physical activity". Are some sports more appropriate than others? Indeed, when looking to start an activity, the choice that arises is particularly vast.
However, note that, unless contraindicated by your physical condition (pregnancy, specific disability, special disorders), all sports are beneficial to your body. Jogging, swimming, bodybuilding, team sport, aerobics at home... It's up to you to decide according to your preferences and physical abilities. The important thing is to devote at least thirty minutes each day. Of course, you have to adapt this sports activity to your age and physical ability, otherwise, you will generate nothing but frustration. Or worse, injuries!
Among the most popular sports activities, walking is a favorite. Not only does it integrate perfectly with your daily activities, but it is also extremely easy, in the sense that it does not require any equipment. For its part, bodybuilding is also a very effective activity to maintain muscle mass. It also makes it possible to sculpt an irreproachable silhouette. You should know that the damage of time is considerable. From the age of 30, we lose an average of 0.5% of our muscle mass per year. Sport intervenes here as a real elixir of youth, helping to regenerate bone, muscle, or nerve tissues.
Respect your rhythm!
Whatever the activity is chosen, whether it is bodybuilding, running, or any other activity, start slowly, to gradually increase the intensity over the sessions. Respect your body's signals, and know-how to stop when necessary. A workout always begins with a general warm-up, often in the form of light jogging. It ends with ten to fifteen minutes of recovery and stretching, during which you gradually decrease physical exercise, and therefore the heart rate.
The benefits of sports activity on physical health
Beyond the obvious improvements in sports performance and physical fitness, regular sports practice is incredibly effective in preventing many chronic, cardiovascular, and degenerative diseases.
An effective vector in the fight against cardiovascular diseases
Regular physical activity improves and regulates the functioning of the heart system, dramatically decreasing all cardiovascular risk factors. Sport:
- Reduces high blood pressure by up to 50%;
- Reduces levels of "bad" cholesterol (LDL) and blood triglycerides;
- Increases the level of "good" cholesterol (HDL) in the body;
- Intervenes in the vasodilation of the vessels, to improve blood circulation;
- Regulates blood sugar levels, thereby reducing the risk of diabetes;
- Over time, it helps to make the heart more resistant and to get less tired during physical exertion.
An effective way to fight overweight and obesity
Be careful, obesity remains a pathology that requires medical care, and it is not a question here of affirming that sport makes it possible to systematically avoid obesity or overweight. However, it is an activity widely prescribed by therapists, in addition to appropriate treatment, to accompany patients on the road to recovery.
In general, physical activity remains ideal for small weight losses, and the preservation of one's weight of form, in order to obtain a slimmer and more toned figure. The sport also helps limit the risk of overweight or obesity in children. If you want to refine yourself, choose cardio sports such as swimming, elliptical, or running. On the other hand, if you prefer to build muscle, it is activities such as dance, Pilates, bodybuilding, or aerobics, which will suit you best.
Strengthening bone structure
This is not the most well-known effect of sport on the body, but it is one of its greatest benefits. Regular physical activity is beneficial for improving your bone density. Indeed, the contraction movement exerted by the muscles on the bones, via the tendons, will help strengthen the strength and robustness of your bones. The good health of your bone mass, therefore, depends not only on the amount of calcium you ingest but also on the sport you practice.
When it comes to bone health, a reference is often cited: Wolff's law. According to her, bones are formed and absorbed according to the mechanical stresses we inflict on them. Muscle and sports activity can condition these constraints and make the bones stronger. This bone and muscle strengthening is quite indicated to limit the appearance of chronic conditions such as low back pain, inflammatory rheumatism, osteoporosis, or osteoarthritis.
The benefits of sport against aging
Sport is a great tool for preventing degenerative diseases, often related to age. By promoting endurance, muscle volume, bone density, and simply strength, physical activity repels the appearance of many signs of aging, while contributing to the decrease in bone injuries, back or knee pain, joint pain, and other chronic diseases, thus improving longevity. It is estimated that two to three hours of sport per week, for the oldest subjects, can extend life expectancy by almost five years.
Enough to age in shape and in total autonomy! Indeed, sport makes it possible to postpone the loss of autonomy that most often occurs with age. This is related to our sedentary lifestyle, not just aging.
The benefits of sport on the immune system
Too little is said about it: the interest of sport for the body's natural defenses, which are simply called "immune system". Certainly, the effectiveness of our immune defenses depends on several factors, such as the quality of our diet, or our physical condition. While sport contributes to longer life expectancy and reduced mortality, it also preserves the health of young people and adults. It makes our natural defenses more effective, more resistant to external aggressions of all kinds. Bacteria, viruses, pathogens, fungi, etc. In women, in particular, sport increases the production of immune response regulators. Endurance sports are also known to help combat the decline in immunity. So, to your sneakers!
Considerable anti-inflammatory properties
Whether you have pathology or are in good health, sport is really beneficial. It is known, for example, that sports activity activates the sympathetic nervous system, generating an increase in blood pressure, as well as heart rate. In addition, the body also produces norepinephrine and adrenaline through physical exertion. These hormones cause beneficial immune responses, which help regulate the secretion of cytokines in the body. Cytokines are linked to the mechanism of inflammation! Sports activity, therefore, has direct effects on markers of inflammation.
In addition, the sport has beneficial effects on chronic inflammations related to inflammatory diseases, such as rheumatoid arthritis or arthritis. Sport is essential to maintain the shape of the muscles and to ensure the proper functioning of our joints.
Benefits of sport: anti-cancer effects
Numerous scientific studies have revealed the preventive action of sports activity against certain types of cancer. There is an 18% decrease in the risk of colon cancer or a 21% decrease in the risk of breast cancer in postmenopausal women. Beyond the preventive aspect, sport also allows cancer patients to maintain a good physical condition. Especially when it comes to muscle mass. This can play a positive role in resistance to treatments and the healing process.
The mental health benefits of sport
The benefits of sports activity are not limited to improving physical fitness; Sport is also a vector of well-being, acting directly on our mental health.
Sport conveys a sense of overall well-being
This has happened to all of us before. What is this feeling that invades us after an intensive sports session? We are emptied, washed out..But also completely relaxed and serene. This feeling of well-being, almost euphoric, has its origin in endorphins. These pleasure hormones sent by the brain following the realization of an intense effort. Like a drug, this is also what explains an irrepressible need to train. By dint of training, some athletes can no longer do without their sports routine. Practiced with good reason, sport allows you to feel more well-being and serenity.
The benefits of sport on intellectual abilities
As we have seen, the intensive practice of a sport, and in particular an endurance sport, contributes to the improvement of blood circulation in the body. As a result, carbon dioxide is also transported faster, resulting in better oxygenation of the brain. Brain activity is therefore greatly stimulated, improving our thinking or memory skills. It also improves morale, psychological balance and fights against nervous tension. In addition, it is favorable for brain development.
Sport, a quality anti-stress
As a result of the action of endorphins, and this general well-being, stress and anxiety levels also decrease significantly with the practice of intense sports activity. Beyond its tranquilizing effect, sport also makes it possible to make a break with everyday life and to forget, for a few hours, the small hassles that usually occupy our minds. Subsequently, it helps us to approach these problems with much more serenity.
It is a real tool to fight against stress, anxiety attacks, or depression. It is all the more beneficial in children, adolescents, and seniors, the most affected by the lack of recognition and self-confidence.
Better sleep quality through sport
Intensive and regular sports practice is ideal to improve sleep cycles and enjoy a restful sleep. Again, endorphins, and the feeling of well-being they transmit, help the body to immerse itself in a deeper sleep. Sleep free of stress and anxiety. Sport is therefore a formidable ally in the fight against insomnia.
The integration of new life values
Indirectly, sport strengthens the bonds of social belonging and integration. It is often used in rehabilitation therapy for marginalized people. Indeed, whether it is a football team, a weight room, group activities (aerobics, dance, Crossfit, etc.) ... Sport brings together different individuals around the same passion. Enough to be able to forge strong relational links.
Beyond the societal aspect, a sporting activity, and in particular team sports, is an excellent vector learning for young people. Sport conveys values of friendship, solidarity, respect, self-control, surpassing oneself or courtesy.
The benefits of sport: to conclude
Sport, accompanied by an adapted diet, has often been considered as a way to lose weight quickly and effectively. And this, without dwelling on its incredible benefits of the physical and mental health of the one who practices it. However, with the elements presented above, we understand that physical activity is real therapy, effective at any age and at any level... As long as you show a little motivation and willpower. So, what are you waiting for to put on your sneakers?
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