Following on from my first article, which focused on the importance of nutrition in the ageing process, I now turn attention to the ten clinically proven bio markers of ageing and how we have the power to influence each one.
We now know 25% of how we age is genetic and a huge 75% is in our hands. With average life expectancy at age 77 ½ science has proved we
are capable of living until 120 years old. So why aren’t we? Current thinking is that as we age it is a downward spiral, battling arthritis, osteoporosis, diabetes etc. This is simply not the case as the biomarkers above prove it is very much under our control. The number one biomarker, lean body mass, has a direct influence over all others, so why are so many still not exercising muscles on a regular basis. Perhaps it is due to the fact most people are in a catabolic state, meaning they are breaking down and damaging tissue, so when they do make the effort to start a training regime everything hurts, leaving the desire to continue severely dampened.
An anabolic state is required to achieve a long healthy energetic life, requiring physical exercise to build youthful lean tissue, this is only possible alongside whole food nutrition as discussed in the previous issue.
The benefits are numerous, joints, bones and connective tissue will be strengthened by an increase in collagen and structural proteins, glucosamine and chondroitin. Body fat will reduce as skin and muscle tone improves, blood sugar levels will stabilise.
This translates to greater functional ability to look after oneself, a strong immune system, stronger bones, decreased injury risk and a sharper memory. Having read this article you now have a very clear understanding on the importance of nutrition and exercise in staying younger for much longer. Below I show you where to start with a simple circuit.
Squat › Push Up › Bridge › Cobra › Plank
15 repetitions, rest one minute, repeat twice.
For further information, more advanced exercise plans or a consultation please contact us.
10 Biomarkers of Ageing
- Lean body mass
- Basal metabolic rate
- Body fat percentage
- Aerobic capacity
- Blood pressure
- Insulin sensitivity
- Cholesterol/HDL ratio
- Bone density
- Body temperature regulation
Cc Williams & Rosenborg