Can female fitness delay aging?

The answer is yes, but the premise is to choose the right exercise mode and stick to it for a long time. At present, whether it is academic research or practical feedback from the fitness circle, there are some differentiated views and cannot be generalized.

I have been practicing fitness for 6 years, and there are really too many examples like this around me. Last month, I got together with several friends of the same age group. 46-year-old Sister Lin stood out among the group. She has been doing strength training 3 times a week and 2 times of yoga for 5 years, and her body fat has stabilized at 22%. The physical examination report Zhou just received showed that her bone density was higher than that of a 22-year-old girl who had just joined the company. The dry lines around her eyes were more than half lighter than her best friend of the same age who rarely exercised. Even the consultant at the beauty salon she frequented asked her if she had recently switched to any high-end anti-aging program.

Of course, it doesn’t mean that just moving is effective. I met a little girl two years ago. In order to keep up with the progress of wearing a small skirt in the summer, she ran 10 kilometers every day on an empty stomach and strictly controlled carbon. In three months, she lost 8 points of body fat. But my aunt was in trouble for two months in a row, her cheeks were severely sunken, and her collagen was falling off quickly. People around her said that she looked two years older than before. This is also the core reason why many people now say that "fitness makes people age" - she did not exercise at the right level.

Think about it, after the age of 30, women will naturally lose 0.5% to 1% of their muscle mass every year. Without muscle, not only will the basal metabolism decrease, it is easier to accumulate fat, but the support for the bones will also become weaker. When you get older, you will be prone to hunching over and showing your age. Proper strength training can just make up for the lost muscle. Incidentally, it can also stimulate the increase of bone density and avoid the problems of height shrinkage and frequent fractures as you get older. Moreover, blood circulation speeds up during exercise, and blood oxygen can be sent to the deep layers of the skin. That kind of translucency from the inside out cannot be obtained by applying many facial masks.

I was chatting with a sports rehabilitation practitioner I am familiar with, and he also said that people now have too many misunderstandings about fitness. They either only do aerobics and never do strength training, which will make the muscles loose and appear old after a long period of training.

Last week I met a 53-year-old aunt in the gym. She can deadlift 40 kilograms and wears a waist-exposed sportswear vest with very clear lines. She said that during menopause, she suffered from hot flashes, insomnia, and a bad temper all night long. After practicing for 3 years, she now has these symptoms. Everything was gone. All the indicators in the physical examination were within the standard range. Even the doctor asked her if she had taken any imported conditioning products. She smiled and said that she had no spare money. She just did strength training three times a week, went hiking with her old sisters on the weekends, and ate more eggs and milk at ordinary times. Don't diet blindly.

In fact, to put it bluntly, anti-aging is a multi-dimensional thing. Fitness is the most cost-effective part of it, but you cannot treat it as a panacea. Don’t build your body with the mentality that you will see results in two or three months, and don’t give up after three days of fishing, two days of sunbathing, and twice of exercise because you think it is useless. If you treat it as a daily habit like eating and sleeping, you will naturally see the gap between you and your peers as time goes by.