SRINUKRIYA SUPER CENTENARIAN –5
Hai friends,
Exercise
lowers the risk of developing heart disease, stroke and diabetes, it also
prevent certain cancers, improves mood, builds bones, strengthen muscles,
expands lungs capacity, reduces the risk of falls and fractures, checks excess
weight. A bit of extra body weight is
not particularly harmful, and may even be helpful.
People
who are then at “metabolically obse”, they have high levels of insulin and
triglycerides in their blood, which puts them at a higher risk for developing
diabetes and heart diseases. Exercise
can check the risks. In 60+ age the brain parts prefrontal cortex and
hippocampus decreases their sizes (shrinks).
Exercise trigger neurogenses and BDNF, to make them normal.
Exercise
places increased demand on the skeletal muscles, which need increasing amount
of glucose to fuel their efforts. Muscle
to become more efficient at using glucose, which allows it to become
stronger. Primarily the body first
burns up glycogen from liver and muscles.
Next it uses triglycerides. Liver
responds to the call for more fuel by churning sugar molecules into the blood
stream, pancreas releases insulin to the cells, to draw increasing amount of
glucose out of the blood. Continued
exercise strengthens muscle is by boosting the formation of energy. Producing mitochondria. I responses to regular exercise, muscle cells
start makin a protein called PGC-1, which directs the cells to churn out new
mitochondria. More mitochondria mean
each cell can covert more glucose into energy.
Increasing the strength and resistance to fatigue of the whole
muscle.
Two
people with the same amount of cholesterol in their blood but different levels
of physical activities could thus have very different risk profiles for cardiac
disease. Smaller LDL molecules are
particularly dangerous, they ricochet around the blood vessel, Damaging other
molecules and cells. Exercise increases
(Boost) the activity of an enzyme called lipoprotein in the blood. This increases the number of safe & large
LDL Molecules, while decreasing the number of small dangerous ones. Large LDL molecules, on the other hand, are
much more stable and floot through the bloodstream without crashing into
anything. Exercise lowering the LDL
cholesterol, while raising amount of HDL cholesterol, by changing blood
molecules properties.
Aerobic
(Walked on a treadmill, jogging, walking etc) and resistance group (Seated
rowing, leg press, weight training etc.) of exercises, 140 minutes per week
approximately practice, drop HBA1C protein from their blood which acts as an
indicator of average blood sugar level.
Over the past several months who are active between 60 and 90 minutes
each day (Gardening, Washing the car, taking an evening stroll) achieved 4.2
years longer life expectancy. (Contd… 6
of 9) 21st November.
With the courtesy of : Nature, Scientific American, National
Geographic, Benarus
Hindu University,
Dr. Hiroshi Motoyama, Google images.
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