Aging Hallmarks: The Benefits of Physical Exercise.
Alexandre Rebelo-Marques, Adriana de Sousa Lages, Renato Andrade, Carlos Fontes Ribeiro, Anabela Mota-Pinto, Francisco Carrilho, João Espregueira-Mendes
We published this article in the Journal Frontiers in Endocrinology
Aging is a natural, complex, and inevitable process.
Throughout life, the human being loses capabilities, becoming more and more fragile.
Although genetics is a determining factor, a healthy lifestyle can mitigate this process.
Thus, the physical exercise emerges as a safe and effective strategy in the fight against aging.
In this sense, scientific evidence shows that physical activity has a role fundamental at counter all 'hallmarks' of aging.
Table - General guidelines for the prescription of exercise in serious adults based on the most recent recommendations of the American College of Sports Medicine.
| Type of exercise | Frequency | Intensity (0-10) | Duration / Volume |
| Aerobic exercise | ⩾5 days/week for moderate intensity; | 5-6 | 30-60 min/day in series of at least 10 min each for a total of 150/300 min/week |
| ⩾3 days/week for vigorous intensity; | 7-8 | 20-30 min/day for a total of 75-100 min/week | |
| 3-5 days/week for moderate and vigorous intensity combination. | 5-8 | Combination of the above two | |
| Muscle strengthening | ⩾2 days/week | Start with light intensity (40-50% of 1RM) | 8-10 exercises involving the major muscle groups with a series of 10-15 repetitions each |
| Progress to moderate (60-70% of 1RM) | |||
| Flexibility | ⩾2 days/week | Until tightness or slight discomfort | Hold for 30-60 seconds |
We invite our readers to be present at V Atlantic Health Conference in which we will discuss the role of Sports Rehabilitation, Physical Activity and Nutrition.
ALTMETRICS