THEthe Anti -aging fitness It is not just a way of saying: numerous scientific studies show that constant physical activity reduces the risk of chronic diseases, keeps heart healthy and improves mood. Train regularly It is one of the pillars to slow down aging and improve the quality of life. According to a recent study published on Jama Network Open (2023), even only 150 minutes per week of moderate exercise are associated with greater expectation. A new book also talks about it “Fitness Anti-Agency-A road to longevity through exercise” by Alfredo Petrosino (LSWR editions). Here are some tips suggested by the author and most recent scientific studies.
What is anti -aging fitness
Fitness antiaging is an approach to physical activity aimed at slowing down the processes of aging, maintain strength, tone, flexibility and mental well -being over time. It is not just about “staying fit”, but of training the body and metabolism in a balanced way, preventing or delaying many of the age -related pathologies.
Includes Exercises chosen to preserve cardiovascular healthkeep the muscle mass (which after 50 tends to reduce), protect the joints and stimulate the nervous system. The muscle and bone decline, the loss of balance, the joint rigidity and the slowdown of the metabolism are all aspects on which the movement can act positively.
The exercises recommended for women over 50
For women after 50, experts recommend a combination of 3 factors:
- Fast walk or Nordic Walking: improves circulation and burns fat without stressing the joints.
- Exercises with light weights or free body: contrast Sarcopenia (loss of muscle mass).
- Yoga and PilatiS: they improve balance, breathing and flexibility.
Anti -aging fitness against stress
Stress is considered by many scholars as the true disease of our time. But what really is it? A pathology or a stimulus? And how to manage it? The volume “The anti-aging fitness” by Alfredo Petrosino (LSWR editions) answers these questions, which explains how fitness can be one of the keys to eliminate it and a real therapy. “The term stress is defined by the dictionary as pressure” or “tension, and it is precisely this texhibition that can deeply alter our posture and influence psychophysical well -being», Explains Ciro Di Cristino (educator-physical-athletic preparator) in the volume, in which it offers an in-depth analysis on this theme.
The importance of posture
«The erect posture, which represents one of the most significant evolutionary goals of the human being, is based on a delicate muscle and proprioceptive balance Continuously put to the test by internal and external stimuli. A bad postural structure can be caused by incorrect habits, stress Emotional, sedentary lifestyle, age, sex, or even fashion. Posture, in fact, also represents a form of non -verbal communication with the outside world: a closed and rigid bearing can be an indication of insecurity or non -confidence in themselves. For this, re-educating posture does not only mean correcting the body, but also restoring psycho-emotional harmony », explains Di Cristino.
Posture, body and mind: a single connection
A good posture is also synonymous with mental balance. Postural tone is built through dialogue between body and psyche. “It is not enough for one hour a week of postural gymnastics to correct years of bad habits – adds Di Cristino – a deep, continuous work is needed, which also involves the emotional sphere. Only in this way can you really change the body attitude and improve the quality of life ».
Sedentary lifestyle and its devastating effects
Sedentry, hypocinesia and chronic stress generate abstenic, hypotonic and often overweight individuals. This condition deeply undermines general health: heart, muscles, lungs, bones and nervous system are weakened. “There lack of movement slows down the metabolism, promotes the accumulation of fat, increases LDL cholesterol, Reduces glucose tolerance and causes one hormonal imbalance. On a psychic level, they manifest themselves mood disorders, anxiety and depression»Explains Di Cristino.
Physical training as preventive therapy
Physical activity represents a powerful tool to prevent and combat stress and consequences.
Aerobic trainingor (walk, running, swimming, bikes) improves cardiac function, circulation, oxygenation of the tissues, lowers blood pressure and reduces stress. At the same time, it stimulates good mood thanks to the production of endorphins, reducing anxiety and muscle tension.
Anaerobic traininglike work with weights, enhances the musculature, improves the resistance of the connective tissue and stimulates the nervous system, making the body more efficient and reactive. It also increases bone density, helping to prevent osteoporosis, thanks to the stimulation of osteoblasts, the cells responsible for the formation of bone tissue.
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