The ageing process in human mankind is an extremely complex multi-factorial process.
It is characterised by the progressive degeneration of organ and tissues.
Do you feel aged or feeling that you are getting older then this article is just for you.
Read this article thoroughly.
Let’s understand what is ageing and physiological changes due to ageing.
- Ageing is a process of gradual changes in the body with the time period.
Physical changes during the ageing process.
Various physiological functions reach their peak approximately during 20 to 30 years.
Research studies conducted in this field show that most of the systems or functions after reaching their peak, start decreasing gradually with age.
The major changes due to ageing are:
1. Changes in muscle size and strength. When an individual gets older, there is a decline in muscle size.
- Because of ageing process body muscle decreases and overall body fat increases.
- The decrease in strength gradually occurs during the age of 40-45 years.
- Even at the age of 60, an individual’s strength remains only 20% of his strength at 20-30 ages.
2. Metabolism and body composition. Metabolism is an engine in our body that burns a calorie.
With ageing process, body metabolism slows down and our body capacity of burning calorie.Slowly Decreases.
- Body fat % increases and lean body weight (ligaments, bones, tendons and water) decreases.
3. Body Density. With the ageing process body density decreases. So there is an extreme chance of injury in over 40-year-old peoples.
- The decrease in various minerals such as calcium, phosphorus, found in bones.
- This decreasing of minerals start in the early forties.
- Less bone density can be the reason of many diseases or may be osteoporosis and less capacity of lifting the weight.
- Your body height may be affected because of thinning of bones.
4. Respiratory system. A number of research studies show that breathing function is impaired with the ageing process.
- The airways and lung tissues become less elastic. Their capacity decreases.
- Decreased oxygen inhale and exhale capacity.
- Muscles of rib cage become weaker. Hence the ability to breathe deeper is reduced.
- This all results in less fatigue and breathe capacity.
5. Cardiovascular system. With ageing process, the cardiovascular system of our body continues decreases.
- The cardiac output, stroke volume and blood flow are all decreased with the ageing process.
- Blood vessels also lose their elasticity. They become more rigid.
- The reduced blood flow results in reduced endurance.
- Heart valves become less flexible.
6. Nervous System. During the ageing process reaction time and movement’s time slow down.
- The size of brain network to blood vessels slows down the blood flow with the ageing process.
- However, the brain adapts to these changes, grows new patterns of nerve ending.
- To recall memories become slow.
7. Urinary system. The total mass of kidney decrease with the ageing process. This results in the reduction of blood filtering by the kidneys.
- The capacity of bladder decreases and there is an increase in residual urine.
- These changes increase the chances of urinary infections.
- With the increasing age, it takes a long time for kidneys to get rid of waste products.
- These substances tend to remain in the body for a longer period of time.
8. Changes in flexibility. The elasticity of tendons, ligaments and joints capsules is decreased with the ageing process.
- The older person or over 40 persons lose around 10-12 cm of hip and back flexibility.
- The range of movements of our body decreases with the ageing process.
9. The capacity of Sensors of the body. With the ageing process, many sensors such as vision, hearing, taste, smell and touch capacity lower.
Main changes in the sensors due to ageing process are:
a. Vision capacity. Visual impairment is the most common sensory problem of ageing process.
- In above the 40 years of age, any individual’s eye vision capacity decreases.
- Person’s eye retina becomes less efficient.
- The lenses of the eye become yellow more rigid and slightly cloudy.
b. Hearing Capacity. Hearing loss is common with the ageing process. The sense of balance weakens with ageing.
- Tinnitus is more among older adults.
- Older persons may complain of dizziness and find it difficult to move quickly without losing their balance.
c. Taste. Taste also affected with the ageing process. It can cause loss of interest in food.
- A total number of taste buds is reduced with ageing so the old persons experience some decline in the ability to taste.
d. Change in smell. After the age of 50, the sense decreases rapidly. As a matter of fact, the number of functioning smell receptors in the upper sinus decreases.
10. Change in the gastrointestinal system.
With the ageing system, there is a reduction in the production of hydrochloric acid, digestive enzymes and saliva.
- These changes may result in delayed emptying of the stomach, impaired swallowing.
- The breakdown and absorption of food may also be impaired.
- The liver becomes less efficient in metabolising drugs and repairing damaged liver cells.
So, friends here you see that there are so many physiological changes with the ageing process But there are many ways in which you can slows down the ageing process symptoms in your body.
- Regular exercise and right food is the key to stops all those symptoms of the ageing process.
Now let’s understand Role of Regular Exercise on Aging Process.
- How regular physical workout or exercises affect ageing process?
Regular exercise is the most powerful, the supplement to slow down the ageing process.
It can reverse the most common signs of ageing such as muscle loss and bone weakness, increased body fat and memory etc.
Things that regular exercises improve are:
1. Reduces the loss of muscle mass. Muscle mass decreases with advancing age. The ageing process has a negative effect on metabolism.
- Regular exercise decreases the loss of lean body mass and drops in the metabolic rate.
- Regular exercise also reduces the accumulation of fats.
2. Helps in maintaining bone density. Bone density decreases with the ageing process. It usually leads to fracture and osteoporosis.
- Physical exercise helps to maintain bone mass and prevents osteoporosis.
- Resistance exercise stimulates bone growth.
- Research studies show that the ageing persons can increase their bone density with the help of regular exercise.
3. Slows down brain ageing. The regular exercise reduces the risk of mild cognitive impairment.
- It is a condition characterised by memory and thinking problems.
- Mild cognitive impairment may lead to memory loss later on.
- Regular exercise reduces the risk of developing this problem in the first place.
- It stimulates the growth of new nerve cells and builds new capillaries to supply the brain with more oxygen.
4. Reduces the risk of age-related diseases. Regular exercise reduces the risk of a number of health problems many persons face.
- Such health problems are type diabetes, obesity, hypertension and heart diseases etc.
- Regular exercise decreases blood sugar level, decreases LDL (bad cholesterol), increase HDL (good cholesterol), decrease blood pressure and decrease blood vessel stiffness.
5. Improves muscular strength. Ageing process does not hinder the individual’s ability to enhance muscle strength.
- Regular exercise increases the strength of muscle.
- As a matter of fact, exercise increases the size of muscles which ultimately increases muscular strength.
6. Enhances the capacity of lungs. Regular exercise enhances the capacity of lungs.
- It reduces the loss of elasticity of the lungs and chest wall.
- It also plays a key role in keeping the lungs strong.
- Regular exercise increases oxygen uptake and oxygen exchange.
7. Improves Flexibility. Regular exercise improves the elasticity of tendons, ligaments and joint capsules.
- Exercise decreases the stiffness of joints. So as a result overall flexibility of body increases.
8. Reduces stress and tension. Regular exercise has a unique capacity to exhilarate and relax to depression.
- The reason for stress and depression in your body is a hormone called cortisol and adrenaline.
- Whenever the level of hormone increases in the body we start feeling depressed.
- Regular exercise also stimulates the production of endorphins, the body’s natural painkillers and mood elevators.
Such benefits of exercise help in delaying the ageing process.
It can be concluded that regular exercise can play a very effective role in the ageing process because it has ample benefits which usually help in delaying the ageing process.
It is a well-said thing that no one can stop the clock of the ageing process but physical exercise can slow its tick.