10 strong arguments in favor of regular training.

Arguments about the benefits of regular exercise. Lowering cholesterol levels. Decreased triglyceride levels. Reducing the risk of high blood pressure. Inflammation prevention. Improving the condition of blood vessels. Reducing the risk of diabetes. Prevention of colon cancer. Strengthening bones. Weight loss. Longevity.

When young, the average male spends a fair amount of time exercising. He gets in a good mood from the loads received in the gym, and he likes that unobtrusive state of fatigue and self-esteem at the end of them. He naively believes that training and the benefits it brings will always be a part of his life.

Nevertheless, after reaching a certain age, the average man gets married, has children, takes up a responsible position that requires a lot of time and finds a million excuses for himself when he misses the next workout. For some time, a middle-aged man convinces himself that, as before, he retains a good shape, despite a few gained kilograms. Nor does he deny that his blood pressure has gone up a few notches, but he continues to consider himself quite healthy.

By the age of forty, the average man already weighs ten kilograms more than he weighed during his student days. Blood pressure indicators gradually “jump” into the risk zone, and blood cholesterol levels border on the “alarm line”. At such moments, for some reason, the man recalls that his father, at the age of 67, took drugs simultaneously for arterial hypertension and to lower cholesterol, and two years earlier he was urgently operated on his heart due to sudden shortness of breath during a bike ride. And then the man realizes that he does not like such a prospect. In order to avoid such an unpleasant fate, he decides to return to training.

Moderate training is within the power of even the most adamant fans of lounging in front of the TV.

Most middle-aged men know firsthand that when family and work demands more and more time, previously regular visits to the gym gradually fall off the priority list. Nobody denies that training is important. However, when you have to mow the lawn and take the kids to the zoo, it becomes more and more difficult to put on your training shoes and go for a run. In the end, the question arises: “Why do I need this?”

There is one good reason. Keeping yourself in good physical shape is the only way to stay healthy and prolong your life so that you can enjoy your family life and everything else that you work so hard for. The medical and sports publications offer so many arguments in favor of regular exercise that a gym membership seems to be the most important health investment you can make. If pharmaceutical companies could come up with an anti-aging drug that provides even a tiny fraction of what we get from physical activity, everyone would take it without exception.

It's no secret that physical activity contributes to the proper functioning of the heart and lungs. However, not many people know that regular exercise can also protect a middle-aged man from type 2 diabetes, as well as improve the condition of the musculoskeletal system and reduce the risk of certain types of cancer. In addition, exercise has a tangibly positive effect on the manifestations of depression.

If the above arguments are not enough to get you off the couch, spend 15 minutes of your time reading the material below and you will find out what benefits can be obtained from moderate but regular exercise.

Powerful Argument #1: Lowering Cholesterol Levels

As men age, their cholesterol levels become higher than normal. This happens as follows: the level of “bad” cholesterol (low-density lipoprotein, or LDL) gradually increases, while the content of “good” cholesterol (high-density lipoprotein, or HDL) decreases. Unfortunately, this unfavorable imbalance of these substances in the body is one of the most dangerous risk factors for developing heart disease. Excess cholesterol accumulates on the inner wall of blood vessels, which leads to the development of arthrosis and increases the risk of myocardial infarction. Avoiding foods high in saturated fats (red meat and high-fat dairy products) is recommended to keep "bad" cholesterol (LDL) levels within normal limits. At the same time, in order not to drop the level of “good” cholesterol (HDL), regular exercise is necessary. In a 2007 study in the Netherlands of 835 men, regular gym-goers showed a 4.6% increase in high-density lipoprotein levels, which is enough to significantly reduce the risk of heart disease.

Strong Argument #2: Lower Triglyceride Levels

Triglycerides are fatty acid esters of glycerol found in adipose tissue. An increase in the level of this substance in the blood is associated with the risk of heart disease. In the course of the above-mentioned study, it was noted that men with the highest physical activity not only increased the level of "good" cholesterol (HDL), but also significantly decreased the level of triglycerides.

Powerful Argument #3: Reducing the risk of high blood pressure

As blood pressure increases, the risk of cardiovascular disease and myocardial infarction increases. However, with age, most men's blood pressure rises above normal. According to the results of a 15-year follow-up published in 2007 by the University of Minnesota, USA, the more active participants were, the less often they developed arterial hypertension.

Powerful Argument #4: Prevention of Inflammation

Regular exercise reduces C-reactive protein levels, a sensitive indicator of tissue damage in inflammation. The fact is that cholesterol-rich platelets that collect on the inner walls of the arteries are most likely to break away from them and provoke a heart attack when they become inflamed. A 2006 study found that active and regular men had significantly lower levels of C-reactive protein, as well as other indicators of inflammation, than their inactive counterparts.

Powerful Argument #5: Improving Blood Vessel Health

In order to function healthy in an environment of ever-changing oxygen levels in the blood, blood vessels must be flexible enough to expand and contract freely. Smoking, the accumulation of cholesterol, as well as the normal aging process lead to a decrease in the elasticity of blood vessels and an increase in the risk of a heart attack. Numerous studies have shown that constant exercise helps maintain blood vessels in the condition necessary for proper functioning, which is caused by the adaptation of blood vessels to variable physical loads.

Powerful Argument #6: Reducing the Risk of Diabetes

Type 2 diabetes (which occurs in adulthood) is the result of excessive body fat. Regular exercise will help you get rid of extra pounds and keep your weight stable at the same level. Research shows that even if you are overweight or obese, regular exercise can significantly reduce your risk of developing diabetes. As part of the Diabetes Prevention Campaign, it was noted that over three years, with the help of regular physical activity, the risk of developing diabetes mellitus of the second decreased by 58%, and the volunteers of this program did not run a marathon at all. The exercises that they performed according to the load can be equated to a short walk.

Strong Argument #7: Colon Cancer Prevention

Colon cancer is the most common type of cancer with a fatal outcome. According to experts, approximately 80% of deaths from this merciless disease could be prevented. Among the preventive measures, the main one is a healthy diet with a lot of fiber and whole grains in the diet. Studies have shown that regular exercise is just as important as a well-balanced diet, as exercise can reduce the risk of colon cancer by 30-40%.

Powerful Argument #8: Stronger Bones

One of the unpleasant side effects of the aging process is the thinning of bones, which increases the risk of cracks and fractures. In a study conducted on 3,262 men aged 40 to 60 years over a period of 20 years, a significant reduction in the risk of hip fractures was observed.

Powerful Argument #9: Weight Loss

If simple self-esteem isn't enough to inspire you to go to the gym, consider this: regular exercise in the form of daily walks lasting half an hour able to prevent your "belly" from hanging over the trouser belt. As part of the Population Weight Control Program, a special study was conducted: experts observed the habits and lifestyle of three thousand volunteers who lost more than 10% of their weight and were able to maintain themselves in this shape for more than a year. The results showed that eight out of ten participants reached the goal due to increased physical activity. They intensified the following activities: walking, cycling, weightlifting and aerobics, jogging, climbing stairs, which was enough to burn an additional 3298 calories per week.

Several recent studies have also shown that men who exercise regularly have noticeably smaller waists. For example, in a 2006 study, a group of 58 volunteers walked ten thousand steps daily for 36 weeks. As a result, the waist volume decreased by an average of 2-3 centimeters - just like the hips.

Weighty Argument #10: Longevity

If we sum up all the above arguments, we get an effective recipe for longevity. In a Finnish university in 2004, the results of a 20-year study were obtained, in which 15,853 volunteers (men) aged 30 to 59 were active and exercised regularly. Their physical activities included: jogging, skiing, swimming, ball games or regular gardening. As a result, 21% of participants significantly reduced the risk of developing cardiovascular disease or any other fatal disease.

What should be the loads to bring such benefits?

The load and frequency of training depends mainly on your goals. If you burn 1000 calories a week through exercise, you can extend your life. In order to significantly reduce the risk of colorectal cancer and type 2 diabetes, walking for half an hour is recommended most days of the week. Remember: the more physical exercises you perform systematically and regularly, the better your health will be. The result always depends on the efforts made.

Photo: Sigito flickr.com/sigitostudio