Slowing Down Aging Through Movement

Fitness from 40 years upwards.



For a long time his bodyv was maintenance-free, but from the age of 40 our body tells us more clearly that he wants to be consciously cared for, nourished and moved. So you can - without excessive effort - continue to keep fit.
By Iris Hellmuth and Frank Ochmann

Antonio La Mela knows how warm it is to have a heart that receives compliments for its dazzling appearance. And then he reveals that he is already 44, he looks into disbelieving faces. The physiotherapist from Weissach near Stuttgart, son of Sicilian immigrants, most of the other people at least ten years younger. He did not let himself be laxed, he does not use a day cream, does not go to the cosmetics and is not tormented by diet programs. "It can only be sport," says La Mela. "I walk once a week and otherwise I move as often as possible during the day."
So that's the key to the mystery of eternal youth: movement! But do not you immediately doubt? After all, there are those among us who dig themselves several times a week on treadmills, on power machines or in pools and yet can not deny their age. Is Antonio just lucky for his genes, and because bronze-skinned Italians always look a little better than pale Teutons?
The influence of the genetic material on aging can be examined particularly well when comparing people whose genes are the same but whose habits are different. Like identical twins. Genetically, they have the same start in life. So all later occurring health differences should go back to external influences. About how moved such twins spend their free time.
Does sports keep you young?
The fact that exercise is simply good and can prevent cardiovascular diseases is common property. But does sport keep you young, as Antonio La Mela believes? Does he even help him to a longer life? That's exactly what researchers around Lynn Cherkas at King's College, London, wanted to find out when they looked into the cells of their volunteers. To where our life has its deepest foundation.

With the exception of the coreless red blood cells, each body cell contains the complete genetic material of humans, divided into 46 small balls, the chromosomes. 23 each come from father and mother. These genetic packages could easily stick together, become entangled or rattled, like a knit sweater with running stitches. Before that, "telomeres" (Greek term "tail") protect chains that consist of building blocks of the genetic molecule DNA. These tails can be several thousand limbs long and are folded and twisted into one type of protective cap for the remainder of the chromosome. Each time cells divide, the telomeres become shorter, and divisions are possible only until the protection of the genome by the telomeres is eliminated.
A few thousand molecular links at the chromosome ends of "fresh" human cells mean that a total of 50 to 70 divisions are possible in one lifetime. Then the telomeres are used up, the protection of the chromosomes goes out. So, is running into this biological border the core of our aging? Are we, as it were, bearing a molecular expiration date in us? And - if we stay in this picture - could then sportive lifestyle act as a "cooling" and give our cells longer life through longer telomeres?
Active are fit like ten years younger
In fact, researchers at King's College found longer end caps on the chromosomes of those twins who were physically active in their spare time. All of the 7,000 telomere building blocks had volunteers whose leukocytes (white blood cells) had been examined. The athletes among them, however, had an average of over 200 links. And other well-known influences on their length, such as smoking, social status, fatness, and physical exertion at work, had already been eliminated. As fit as a ten years younger comparator are the assets, the scientists reckoned. The 44-year-old Antonio La Mela would be just right with his assumption that it is the sport that makes him look like in his mid-30s.
Whether he will inevitably live longer is another question. Although the telomeres in older people are really shorter, and in addition to the number of years, even chronic diseases, the chromosome ends cut piece by piece. But not even in animal experiments has been observed so far that shorter telomeres actually mean a shorter life span. Only in this case, however, would the recreational sport literally give us a lifetime. In addition, a form of cell aging has now been found that is completely independent of telomere length, but has the advantage of protecting us from cancer. So aging is anything but a simple process that we - as we guessed - could meet with simple means.

But even if we can not toil forever young, all the good that brings us sensible movement still remains. Because that is undisputed: what locks, rusts much more than necessary. And that is why the diligent use of our body - including the brain of course - is recommended in any case, if we want to counteract the biodegradation, to which we are inevitably exposed and leaves just as inevitable footprints.
Much changes from 40
If you are beyond 40 and are honest with yourself, you will notice more or less pronounced:
• The skin is less elastic than it used to be, dries and wrinkles.
• The hair is thin. If we let her, even where we're shaving her off.
• The hearing diminishes a bit because higher frequencies are not perceived so well. This decline in hearing sensitivity is accelerating from the mid-50s.
• The eye is also less flexible, which is why many will have to read reading glasses during these years. The sharpness of vision also decreases overall, which may strike us especially at night.
• Over the years, our bones lose minerals and become increasingly brittle and brittle.
• The entire metabolism of our body slows down, consumes correspondingly less energy and gradually leads to fat intake when calories from food are not consumed, for example by additional exercise, or left out immediately. The muscle mass shrinks in the second half of life, as long as we do not counteract this with sports massively.
• In old age, the kidneys shrink, and the decline of the metabolism is no longer as effective as before from the body. Strong rinse helps: with water of course.
• The heart has to work a bit more when compared to the teens if required. That can make the muscle grow. The lungs are a bit weak. With every decade of life, a bit of endurance is lost.
• The risk of developing cancer reaches a level that makes it useful to undergo specific screening programs (see the box on "More to the box").
These are natural developments. And by no means do we have to let them sink over us with fear or dull mourning. Take Barack Obama's election slogan to heart: "Yes, we can!"
Telomeres, telomeres, exercise is certainly good. How much is necessary or desirable can only be said on a case-by-case basis. But in one sports physicists and training scientists agree: It should be half an hour a day, and already enough for a quick walk. Three short errands on foot do it too, because movement works "cumulatively": So nothing is lost to good, but adds up.

Gymnastics best daily
Over the whole week, a consumption of about 1500 to 2000 kilocalories should come together. "Basically, it's enough to go out with the dog three times and do some gymnastics, squats or push-ups," says sports scientist Klaus Bös from the University of Karlsruhe. The latter is best daily. Because the whole body benefits from it, if it is often moved. The heart gets used to the higher loads. And who regularly strengthens his core muscles with a few exercises, ensures a healthy back. The joints are also more resilient, the cartilage smoother and the bones denser.
However, if you also want to have a body that is as firm as possible without having a fat patch at the age of 60, then you have to do something more. Then endurance is needed. Therefore Klaus Bös distinguishes between (as far as possible) "lifelong health" and "lifelong fitness": "A really visible anti-aging effect can only be achieved if you train regularly and with a certain minimum intensity." For example, walking or jogging, swimming or pedaling three times a week for 30 to 40 minutes. Nothing speaks against even more activity, provided that the necessary basic fitness is reached.
But then the sport brings a great dividend: Eliza F. Chakravarty and her colleagues from Stanford University in California completed the long list of evidence for a long-term retrospective review of runners last week.
They enrolled in 1984 and have been watched for more than two decades. The runners consistently proved to be better protected against health damage, disability and premature death, well into their ninth decade of life.

When there is a lack of desire in the head
Hard to imagine the active life may be for all those who have done nothing for a long time or have never had it so good with the sport. In the years of inertia, the body has not only lost stamina and muscle mass. The mind also lacks the desire to move and to sacrifice a little time for it. A bad trap, because with physical fitness we have also lost the ability to burn fat.
Since we are often burdened only in the short term in everyday life, we largely use the energy from the combustion of carbohydrates, as they are easier and faster to access than fats.
This is especially noticeable for people over 40 years of age. Because the kilos won not only accumulate at the waist, but the muscle mass decreases at the same time. Likewise, the mechanisms that transport the fat to where it can be consumed in physical activity are atrophied. "In untrained people, these 'lines' must first be reopened, a thicker tube must be laid so that the body can burn more fat again," explains Ingo Froböse of the Sport University Cologne.
Gentle endurance training
Here, too, sport is the key: he trains the fat metabolism. In order for this to happen as effectively as possible, sports physicians recommend gentle endurance training. The moderate stress causes one does not get too out of breath and the body can be well supplied with oxygen. "Only if I have enough oxygen in the cells can I burn fat while walking or jogging," explains Froböse. "If I put too much weight, the body uses the carbohydrates instead." Running without breathe, the principle should also be called for all new athletes.

Best of all, as regularly as possible. Only then can the body build up the stamina and muscle mass needed to burn fats as energy. The fact that you have to move for more than 30 minutes is a myth with a grain of truth. Although the fat burning is active from the beginning of the workout. "Unfortunately not to the degree that we would wish for," says Froböse. Only after 30 minutes are the less accessible fatty acids mobilized. The motto: short is good, longer and slower is better. What has a nice side effect: who has more muscle in the body, which translates into more energy even in rest periods. A kind of bonus action of the sport-spoiled body - with gifted calories as loyalty points.
Anyone who gets heavier despite all training diligence should not despair. Exercise is the key to health and you can not read it one to one from the scale. In a large survey published last week, American physicians have impressively shown that even among the overweight group, there is a group whose metabolism and blood levels are totally in order and resistant to cardiovascular disease. Not a small group, but more than half - 51.3 percent, to be exact. So even if we were not able to fulfill our absolute figure ideal with 40 plus, that's no excuse to fall into laziness and be sport-shy, because "it does not work." But on the contrary.
This also applies to those who have done nothing for years, maybe even decades. "Every body can remember what it learned at a young age," explains sports scientist Klaus Bös. "If we went a lot by bike as a child, we have this movement even with 50 on it." Therefore, he often advises middle-aged people to start cycling or walking, with movements that are most familiar to them. And from a medical point of view, it's never too late to enter a more active life.
The right attitude is needed
Of course, the attitude to old age and generally to oneself is important for the health beyond the 40th The connection between body and soul is indeed in all other phases of life undeniable. But where such a serious transition takes place, as was probably the case only in puberty, the psychological perspective gains additional importance. The changes are literally experienced on their own body, but they are not just physical. The professional and family life situation also changes for many in this phase. Your own identity may therefore have to be rediscovered. And the satisfaction with the self and all its facets is not a matter of course. Their influence on health is hard to underestimate.

The Dutch social psychologist Ruut Veenhoven from the Erasmus University in Rotterdam has been on the trail of "happiness" for many years and is also examining its consequences for body and soul. For Veenhoven, happiness is not an uninterrupted inner jubilation, but a stable basic satisfaction with one's own life "all in all". That such emotional well-being is good for the body, was to be assumed. However, the strength of this effect, which Veenhoven filtered out from 30 international studies on aging and has now published, is astonishing: up to ten years of life can make the difference between the happy and the more downcast. Thus he reaches an order of magnitude, as medics know about smoking.
A closer look at the factors that contribute to life satisfaction and thus to the maintenance of health, so surprises not sustainable, but may seem like a well-intentioned advice: do a little sports, not smoke, the alcohol only moderately award and choose the diet so that the love handles at best add up to slight overweight. If then the social environment is reasonably true and family and friends contribute to the feeling of security, the healthy start to the second half of life is almost guaranteed. Even if no Sicilian blood flows in our veins and we do not look quite as dazzling as Antonio La Mela.

How to strengthen the lungs, cleanses and breathes more deeply


The lungs are our most important respiratory organs. They work around the clock, transporting oxygen from the air into the bloodstream and releasing carbon dioxide from the blood into the air. In just one day, a healthy person breathes almost 25,000 times.

Our lungs are made up of hundreds of thousands of branch tubes that end in small air sacs or alveoli. There are more than three hundred million of these tiny bubbles in our lungs. The membranes of these tiny air sacs are thinner than tissue paper, maximizing the exchange of gases.

Our lungs are also an important part of our immune system. Contaminants that cause pollutants and infection are trapped in the mucus of the lungs and transported up the mouth with the help of tiny hairs to be coughed off. The body also uses sneezing to rid the lungs of infections and soiling before the intruders pass through the sinuses.

Our lungs do a remarkable job daily and should be looked after. Shortness of breath, air pollution and an unhealthy diet put a strain on the lungs. If the lung cells are overloaded, the breathing becomes difficult and the oxygen supply to the organs is reduced. Often there are respiratory diseases, mucus accumulation in the respiratory tract, throat infections and bad breath. Also, a feeling of weakness and weakness and concentration disorders can be the result of overloaded lung cells.

There are several things one can do to strengthen the lungs and facilitate breathing. Simple lifestyle changes, dietary changes and healthy habits can be very beneficial to the lungs.

Quit smoking

Cigarette smoke contains thousands of harmful chemicals that cause various health problems. The smoke narrows the airways and makes breathing difficult. It leads to chronic inflammation and swelling of the lungs.

Smoking also destroys the cilia, which help to remove infections and pollutants. This leads to clogged airways and damaged lung tissue.

Smoking is the leading cause of severe lung diseases, such as COPD and lung cancer.

Also, passive smoking is highly toxic and can cause devastating damage to the lungs and overall health.

Minimize pollution

Inhalation of pollutants should also be avoided. In addition to cigarette smoke, there are various other pollutants in the air that are very harmful to the lungs and overall health. The synthetic fragrances in various detergents and air fresheners emit toxic chemicals.

In order to minimize the pollution in the house and the environment, it is helpful to rely on natural detergents and fragrances. Industrialized and heavily polluted areas should also be avoided. When building or remodeling the house, it's better to opt for eco-friendly options such as formaldehyde-free cabinets, wood flooring instead of vinyl flooring, and very little or no VOC paint.

When painting or other hobbies that contain dust or industrial gases, protective masks should be worn.

Refresh the house air with indoor plants

There are some indoor plants that work as natural air purifiers. They help to filter out volatile organic compounds, including formaldehyde, benzene and trichlorethylene.

On a surface of 100 square meters, there should be at least 2 indoor plants. The plants should fit in pots with a diameter of 25 to 30 cm.

Above all houseplants like Arecapalme, Fernweut, Grünlilie, Scheideblatt, Aloe Vera and Ifeu are very well suited. The leaves of the plants should be kept free of dust and not poured over. Too much water can lead to mold growth.

In addition, it is important to ventilate the rooms regularly and to avoid corrosive cleaning agents and strong smells.

Do breathing exercises

Breathing leads oxygen to every cell in the body. Our body cells need enough oxygen to grow and function. Lack of oxygen often leads to difficulty concentrating, headaches and increases the risk of lung problems and heart disease.

Regular breathing exercises strengthen the lungs and help guide toxins out of the body. They also reduce the burden on the lungs, increase the efficiency of oxygen transport, increase metabolism and help against sleep disorders.

Breathing exercise 1:

Relax and sit upright and place your hands on your stomach.
Then inhale deeply through the nose and slowly count to 5 while inhaling in thought. During inhalation, the abdomen should bulge.
Hold the breath for 2 seconds and then exhale slowly through the mouth.
Repeat the breathing exercise 8 times in a row and repeat 3 times a day.
The breathing exercise can be performed while lying down.
Breathing exercise 2:

Stand upright and relaxed.
Inhale 4 times in quick succession through the nose.
Then 4 times in a row, exhale briefly and jerkily through the mouth again.
Repeat this breathing technique for 5 minutes in a row.
This breathing technique cleanses the airways. The incoming secretions should be spat out.
The breathing exercise can also be done while driving or while walking.
Playing wind instrument

Wind instruments such as flute, oboe, tuba, saxophone, harmonica and clarinet train the lungs and help to improve the health of the lungs.

When playing these musical instruments, the lung capacity is used to the fullest and improves.

Also, when singing and ballooning, deep breaths must be taken, which trains the lung function. To increase the lung function, a wind instrument can be played daily, sung aloud or a few balloons inflated.

Move regularly

Exercise and regular exercise are good ways to increase lung capacity. With regular exercise, it becomes easier for the lungs to provide enough oxygen to the heart and muscles. This supports the health of the heart and improves the mood.

To strengthen the lungs, a strenuous cardiovascular workout should be performed 5 days a week for at least 20 minutes. Cardiovascular exercises strengthen the muscles surrounding the lungs. Also swimming and aerobic exercise are very good to increase the lung capacity.

During exercise, attention should be paid to regular breathing. For example, while running you can inhale for 3 steps and exhale the next 3 steps. By breathing regularly, the muscles are already supplied with oxygen during the training and improves the endurance and tension of the muscles.

Eat nutrient-rich foods

The nutrients from the food reach the lungs via the blood. Here they support their functions and cleanse the lungs of harmful toxins.

Water helps to cleanse the lungs and improve their function. It liquefies the accumulated mucus and helps to transport it out more easily, together with the toxins, microbes and pollutants. The water also improves the fluidity of the blood and also increases blood flow to and from the lungs. 2 to 3 liters of water should be drunk every day.
Garlic and onions: These spicy foods are good for the blood, the heart and thus the lungs. They reduce inflammation, lower cholesterol and help combat infections. Garlic and onions should preferably be consumed raw.
Ginger: Ginger has anti-inflammatory properties, promotes the elimination of pollutants from the lungs and relieves cough and difficulty breathing. Ginger can be drunk as a tea.
Chili: Chillies contain the spicy compound capsaicin, which improves blood circulation, stimulates the mucous membranes and fights infections. Chilies can be given to different dishes.
Cruciferous vegetables: Cruciferous vegetables such as cauliflower, broccoli and cabbage are rich in chlorophyll, which cleanses the blood and provides the body with important antioxidants.
Grapefruit: Naringin, a flavonoid in grapefruit inhibits the activation of a carcinogenic enzyme. White grapefruit contain a high amount of these flavonoids. Pink grapefruit also provide the antioxidant lycopene. Grapefruit is especially good at cleansing the lungs after stopping smoking.
There are several ways to strengthen and cleanse the lungs. In addition to these tips and options, it is also important to drink enough water. Water helps to cleanse the lungs and improve their function. It liquefies the accumulated mucus and helps to transport it out more easily, together with the toxins, microbes and pollutants.

The water also improves the fluidity of the blood and increases blood flow to and from the lungs. 2 to 3 liters of water should be drunk every day.

With the right tips

Often it is the small changes in life that make a big difference. Constant tiredness, skin blemishes, restless sleep and indigestion are often considered commonplace and normal. Most health problems have their origin in the gut. The intestinal program is a guide to detoxify the body and build an intact intestinal flora.