How exercise boosts weight loss as we age

✔ profound benefits — new research

Isometric Pushup

My weekly three best insights from me, Medium and the web to help you live longer better.

From me …

1. Why Exercising While Dieting Is More Important As We Age

The article in the Washington Post [Subscription Required] started with this statement: “It’s long been known that exercise doesn’t help most people lose weight. So why should anyone trying to shed pounds still keep exercising?”

That’s a very misleading statement because we know that our metabolism slows as we age. Regular exercise will slow that rate of decline or even reverse it.

If we diet without exercising, the rate at which we lose weight will decline over time. Even more so if our body “down-regulates” our metabolism in anticipation of a food shortage triggered by dieting, i.e. if it goes into survival mode.

Exercise helps weight loss. Furthermore, a new study published in Nature Metabolism found “profound metabolic benefits” for older adults from exercising while dieting.

Men and women with obesity and prediabetes who combined exercise with dieting showed twice the improvement in insulin sensitivity compared to those who only dieted.

⇒ Exercising while losing weight gives you the best odds of postponing metabolic diseases such as type 2 diabetes. This is because exercise improves visceral fat loss and the fat-burning rate via increased muscle mitochondrial activity.

PS. I think the confusion about the lack of clear evidence that exercise assists weight loss is because research often confuses “activity” for exercise. Strolling around the block is a healthy activity, but not exercise that will stimulate your metabolism.

What this means for you: Make time for exercise as part of any weight loss regime for both better weight loss and long-term health benefits:

1. Find activities you enjoy: Choose exercises you enjoy and can stick with them long-term. This will help you stay motivated and maintain a consistent exercise routine.
2. Include about an hour of moderate aerobic exercise, such as fast treadmill walking twice a week, resistance training once a week, and interval training once a week.
3. Gradually increase intensity: Start with exercises that match your fitness level and gradually increase the intensity over time. This will help prevent injuries and allow for steady progress.
4. Stay consistent: Consistency is key.

Doing this will not only help you lose weight but will also improve your entire metabolism.

Related — see this in my full newsletter: “Our Mighty Mitochondria Found To Maintain Brain Health”​

From Medium…

2. Running Can Ruin Your Dental Hygiene

If you are a regular runner, read this. Caroline Kelly says that her dentist suggested she stop running, due to the detrimental effect on her dental hygiene.

My ears pricked up, because I run 5 to 10km twice a week. Her dentist believes that, in part, it’s because of the impact long-term inflammation has on the body.

Too much running can increase inflammation.

If you’re wondering what it is that might be behind your sore gums or painful teeth, here are some of the more common culprits:

If you’re wondering what might be causing your sore gums or painful teeth, here are some common culprits:

1. Mouth Breathing — a habit common among most runners, including me. This dries out your mouth and reduces saliva production. A dry mouth can trap debris that would otherwise be washed away, leading to tooth decay and cavities.
2. Gels and Chews — essential for providing fuel during long runs, but they can contain sugary ingredients that can damage your teeth. The solution is to rinse your mouth out whenever possible after consuming them. I almost never need these under 15km.
3. Clenched Jaw/Teeth Grinding — the struggle is real, but clenching your jaw or grinding your teeth while running may not be good for your smile in the long run. Doing so has the potential to jar and loosen your teeth, as well as cause headaches and general pain.

What this means for you: Try to minimise the baddies above, and above all, don’t run too often to exhaustion and weaken your defence system, and pay extra attention to your everyday dental hygiene.

The link between dental hygiene and longevity is real!

The article: Why My Dentist Wants You To Stop Running

From the web (The Conversation)…

3. Planks and Wall Sits are Best for Lowering Blood Pressure

Surprisingly, isometric exercises, which involve holding a static muscle contraction, have been found to be as effective as standard blood pressure medication in lowering blood pressure.

⇒ here are six more reasons they’re such great exercises

1. They improve heart health.
2. They improve joint health.
3. They help address muscle imbalances.
4. They improve performance.
5. They’re easily tolerated.
6. They’re time efficient.

Maintaining good cardiovascular health, joint stability, and muscle strength becomes crucial as we age. Isometric exercises offer a time-efficient and easily tolerated solution to achieve these goals.

What this means for you: Isometric exercises require you to squeeze as tightly as you can for a short period — 8 to 12 seconds. Do the squeeze on each 30 seconds for 2 minutes. Rest a minute, and then do your next exercise. Here’s how to get started:

1. Choose suitable exercises: Examples of isometric exercises include wall squats and planks. Select exercises that target specific muscle groups or areas of concern.
2. Start slowly and gradually increase intensity: Begin with shorter durations and lower intensity. As you become more comfortable, gradually increase the intensity of each exercise. Choose increasing intensity over increasing the duration.
3. Aim for three sessions per week: Perform an average of three isometric exercise sessions per week.
4. Focus on proper form: Pay attention to maintaining proper form during each exercise to maximize benefits and minimize the risk of injury.
5. Listen to your body: If you experience pain or discomfort during any exercise, adjust or modify the movement to suit your abilities and limitations.
6. Make it a habit: Incorporate isometric exercises into your regular routine to maintain the benefits over time. Consistency is key.

Here is a list of the Top 20 Isometric Exercise

The article: Planks and wall sits are best for lowering blood pressure

Related: ​Rebuilding your fast-twitch muscles doesn’t require fast movements. Rebuild your balance in 2 minutes daily​

Questions, just HIT REPLY, love to hear from you.

Wishing you a safe and active week,
Walter ⭑Keep Moving⭑ Adamson ⭑Top Food Writer⭑

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