Professional Documents
Culture Documents
Aging
Aging
Name
Date
ANTI-AGING 2
Abstract
This study aims at exploring the role of exercising in delaying the aging process.
The study was majorly qualitative and the research methodology thus involved the use
aging process. The finds of the study were that when adults lose mass and muscle
physical exercises such as lifting weights and endurance exercises help to keep the
muscles of the body strong and enhance their mass thus preventing the loss of mass
Table of Contents
SECTION 1: INTRODUCTION.........................................................................................2
ANTI-AGING 3
Introduction................................................................................................................... 2
Research Aim............................................................................................................... 3
Research Question.......................................................................................................3
Description of Research Questions..............................................................................3
Research Objectives.....................................................................................................3
SECTION 2: LITERATURE REVIEW...............................................................................5
Exercises can Delay Aging...........................................................................................5
Advantages and Disadvantages of Exercising to Delay Aging.....................................7
Other Anti-aging methods.............................................................................................9
SECTION 3: METHODOLOGY......................................................................................11
Introduction................................................................................................................. 11
Reason for Choosing Secondary Research Methodology..........................................11
Advantages of Secondary Research Methodology.....................................................12
Disadvantages of Secondary Research Methodology................................................12
Steps of the Methodology...........................................................................................13
Keywords to be Used in the Study..............................................................................13
SECTION 4: RESEARCH FINDINGS............................................................................15
Effect of Aging on Physical Fitness.............................................................................15
Aging Leads to Loss of Mass and Muscle Function................................................15
Aging leads to Frailty and Disability.........................................................................15
Aging Promotes Cardiorespiratory Fitness..............................................................16
Benefits of Intensive Physical Activity in Delaying the Aging Process........................16
Cardiorespiratory Fitness........................................................................................ 16
Mass and Muscle Function......................................................................................16
Benefit of Exercising in Reducing Frailty.................................................................17
SECTION 5: DISCUSSION............................................................................................18
Genomic Instability......................................................................................................18
Telomerase Activity.....................................................................................................18
Reducing Mitochondrial Dysfunction...........................................................................18
SECTION 6: CONCLUSION AND RECOMMENDATIONS............................................21
Introduction................................................................................................................. 21
Conclusions Made...................................................................................................... 21
ANTI-AGING 4
SECTION 1: INTRODUCTION
Introduction
reversing or slowing down the aging process. Most office workers often choose to visit
the gym after work in the evening to engage in physical activity after being bound to
their desks all day long. For employees who live close to their workplaces, walking
home from work rather than using public or private transport means ensures a daily
consistently over the course of one’s lifetime is considered the best medicine when it
This topic warrants investigation to identify the specific benefits of exercising and
its role in delaying the aging process. Exercising is said to help in preventing the onset
of several diseases and alleviating or curing others to improve the quality of life. People
who exercise daily have the capacity to carry out daily tasks easily and efficiently
because most parts of their bodies are still in good condition. In the modern world,
people have been able to overcome problems related to inactivity because of the
efficiency of modern medicine in supporting lives. However, while the average life
expectancy has increased rapidly, the health span, which is the period of life spent free
While some people labor under the illusion that they can attain anti-aging through
drugs and therapies, the harm that comes with such anti-aging drugs or surgeries leads
to poor health and increases our vulnerability to diseases. The best ways to give old
ANTI-AGING 6
age security include maintaining a good diet plan and keeping fit through exercises.
This research thus aims at outlining the impact of exercising on the aging process.
Research Aim
To discuss the benefits of exercising and its role in delaying the aging process.
Research Question
(iii) Which other ways can delay the aging process aside from exercising?
The first research question will help to identify the types of exercises that help to
delay the aging process. The study will thus delve into different exercises and their
target muscles in the body to ensure that they can broaden the knowledge of the
audience in the benefits of attending their local gyms. The second research question will
assess people’s attitudes and perspectives on aging and thus compared the
advantages and disadvantages of going to the gym. The research question would help
to discuss motivations for wanting to remain youthful and the degree of commitment to
exercises needed to remain young. The third research question would identify the other
ways that people can delay aging without necessarily going to the gym. The study will
identify some of the effects of anti-aging drugs and surgical processes of delaying the
aging process.
Research Objectives
(i) To establish the link between the delayed aging process and reduced
(ii) To discuss the benefits of exercising in maintaining good health and delaying
process that results in the loss and deterioration of physical activities. The accumulation
of molecular and cellular damage across the lifespan of an individual would cause
problems of old age such as reduced mobility and instances of sickness. Accumulation
of molecular damage throughout one’s lifespan contributes greatly to the aging process
deterioration of body cells. The increase in genomic damage is associated with the
aging process and the body has to repair the damaged parts to slow down the aging
genomic stability and repairing of body mechanisms. Physical activity expedites and
augments the DNA repair process thus delaying the aging process and reducing the risk
been associated with the upregulation of protective proteins in the body thus
augmenting the DNA repair system. While exercising is linked to oxidative stress,
continuous exercising would lead to antioxidant activity and maintenance of the REDOX
balance. Aerobic exercises help in preventing the loss of body strength and muscle
mass by cutting off the damaging proteins that trigger a degradation of body cells
Professor Norman Lazarus from King’s College London studied 125 cyclists as
they engaged in physical activity (Duggal et al., 2018). Lazarus and his team realized
ANTI-AGING 9
that some of the ultra-distance cyclists were in their 80s but still had an immune system
of a 20-year-old. Professor Janet Lord from the Institute of Inflammation and Aging
commented that the immune system of the human body declines at a rate of 2 to 3
percent after one turns 20 years old. The decline in immunity after turning 20 years old
is the reason why older adults are more vulnerable to contagions and diseases like
cancer. The cyclists boasting of the immune system of a twenty-year-old have thus
augmented their bodies’ protection against the diseases and given their old age security
Duggal et al. (2018) assessed markers in the plasma for T-cells that help the
body to react to and fight new infections in the body. T-cells are usually generated in the
thymus that is a gland in the upper body. However, the thymus usually shrinks in
volume as one age meaning that the immune system is then compromised or reduced.
The researchers found out that the long-distance cyclists produced the same amount of
T-cells as younger adults in their 20s while adults with a sedentary lifestyle produced
very few T-cells. According to Duggal et al. (2018), being physically energetic in old age
would help individuals to respond well to immunization and remain safe against new
Duggal et al. (2018) argue that adopting a sedentary lifestyle goes against
human evolution and biology because man has been designed to remain physically
active. One does not need to be an experienced athlete to gain the advantages of
recommended that people indulge in physical exercises for at least 3 days per week to
ANTI-AGING 10
control weight and improve cardiovascular activity of the body thereby delaying the
aging process as one would have an immune system that rivals that of a 20-year-old.
Kulikov, Tregub, Osipov & Trukhanov (2019) claim that exercising is described
as any motion that works the muscles and needs the body to burn some calories. There
are several kinds of exercises that include swimming, jog sessions, hiking, and dancing
among others. The body’s hormones are thought of as signaling systems that function
as tiny traffic policemen. Hormones direct biochemical messages and thus regulate
everything from an individual’s sex drive to their metabolism rate and other physical
states like mood, sleep, and fertility. One of the most important hormones in the human
body cortisol, which is a steroid hormone that helps in regulating the blood sugar level,
memories. Having high cortisol content in the body would lead to high fatty deposits in
the midsection of the body thus is the reason why most obese people have a protruding
tummy. However, when the human body is subjected to tension during physical activity,
cortisol would reduce excessive weight gain and reduce high blood pressure (Kulikov,
According to Kang & Ahn (2019), the stress derived from trying to balance work
and life has led to struggles with weight. However, regular exercise would help to
protect the body against excessive gaining of weight that puts pressure on the body’s
organs such as the heart. Exercising leads to a boost in dopamine and endorphins that
alleviate stress in the body and decreases cortisol levels. An individual’s mental state
would improve because of the endorphins boost that helps to produce positive feelings
ANTI-AGING 11
while reducing the perception of pain. Exercising helps to further reduce symptoms of
people who suffer anxiety thus helping to distract from their fears.
Scolese, Abi Rached & De Liberal (2019) claim that exercising helps to delay
aging by strengthening the body’s muscles and bones. When combined with good
protein intake, physical activities help in stimulating muscle building in the same manner
that lifting weights do. Indulging in physical exercises thus helps to secrete hormones
that encourage muscles’ capacity to take up amino acids thus augmenting their growth
while reducing their breakdown. As individuals age, they tend to lose muscle and mass
function thus leading to injuries and even sometimes disability. Indulging in frequent
individual’s strength as they age. Physical exercises help in building bone density when
one is still young thus preventing conditions like osteoporosis later in life.
According to Kang & Ahn (2019), exercising also helps to keep the body looking
young by improving skin health. The skin is usually affected by a high level of oxidative
stress in the body thus causing wrinkles that give the appearance of old age. Oxidative
stress happens when the antioxidant defense system of the body cannot be able to
restore the damaged tissues and cells that are caused by free radicals. The internal
structure of cells can thus be damaged leading to deteriorating skin. While intensive
exercising and exhaustive physical activity lead to high levels of oxidative stress, regular
and moderate exercising increases the body’s secretion of natural antioxidants thus
because it helps in maintaining brain health and memory by improving blood flow to the
ANTI-AGING 12
brain that further nourishes it with oxygen. Additionally, physical activities also lead to
the secretion of hormones that further promote the development of brain cells. Towards
old age, one starts experiencing a shrinkage in brain mass especially in the frontal lobe
and hippocampus, which are the areas more tangled in higher cognitive functions.
Exercising regularly would thus cause the hippocampus and frontal lobe areas that are
crucial for memories and learning to expand. Therefore, exercising would preempt the
changes to the brain that are associated with old age and keep it functioning properly.
Duggal et al. (2018) claim the delay in the aging process can also be achieved
through anti-aging treatments that are intended to minimize the appearance of wrinkles
and sagging skin. The anti-aging treatments are usually performed on the parts of the
body that exhibit the earliest signs of aging such as the face, neck, and hands.
Depending on the extent of the signs of aging, the treatment options may range from
surgical procedures lie having a facelift. Every anti-aging option comes with a set of
risks, which is why it is crucial to have an in-depth discussion with a dermatologist and
Alonso (2019) claims that anti-aging treatments are usually recommended for
people who are prone to wrinkles and sagging skin. The use of anti-aging creams is
often common among females who care much about their beauty and appearance
derivative of vitamin A and helps in reducing wrinkles while unclogging one’s pores
thereby improving the texture of the skin and hyaluronic acid that absorbs water from
ANTI-AGING 13
the air to moisturize the skin. Despite their quick reaction to help delay the aging
process, the use of anti-aging creams is dangerous because it leads to skin irritation,
sensitivity to sunlight, dryness of the skin, and allergic reactions. There is also a risk of
having excessive bleeding due to the invasive nature of some of the anti-aging
Anti-aging can also be achieved by transplanting the telomerase gene into adults
as tested on mice that were injected with the telomerase enzyme and managed to attain
an increased lifespan of 24 percent (Hu, 2019). Taking food rich in telomerase would
help to delay the aging process. Some of the foodstuffs that are rich in telomerase
include citrus fruits, apples, carrots, green leafy vegetables, nuts, and whole grains.
Additionally, green tea has also been shown to be rich in anti-oxidants and would thus
improve the health of the skin. Moreover, the aging process can also be delayed by
reducing calorie intake to alleviate obesity and other age-related diseases (Alonso,
2019).
ANTI-AGING 14
SECTION 3: METHODOLOGY
Introduction
This study was mostly qualitative and aimed at exploring the role of exercising in
delaying the aging process and people’s motivations for staying young. The research
methodology thus involved the use of secondary sources of information to discuss the
role of exercising in delaying the aging process. The researcher conducted a review of
techniques such as Botox injections, applying anti-aging creams, and restricting calorie
intake. The review of literature was done using a keyword search to identify peer-
reviewed sources that would be best for the study. Every keyword was well defined and
then used to probe into databases and online libraries to identify the best sources to be
used for discussing the effect of exercising om aging process and the advantage that it
has over the other anti-aging techniques like Botox injections, application of anti-aging
period of time. The aging process is gradual meaning that the role of exercising in
ANTI-AGING 15
delaying the aging process would have to be monitored over a prolonged period. Due to
time constraints, the researcher could not use the primary research method that would
time. Additionally, the primary research method would prove to be more expensive
because the researcher would simply surf the internet to identify the best sources to use
for writing the study. The secondary research methodology would thus help to reduce
the many hours that would be spent collecting data and monitoring participants.
Additionally, the internet has also reduced the many hours that would be spent
because the researcher would not spend much funds organizing a survey process or
monitoring the participants. The researcher would simply use online databases such as
Google Scholar and EBCO Host to identify the best sources for use. Thirdly, secondary
research methodology helps to generate new insights from the past analyses that have
been done. The researcher would re-analyze the data for a deeper understanding of
the topic of study. The researcher would thus be able to come up with new conclusions
inaccuracies. The data that one collects using primary means is usually accurate
ANTI-AGING 16
because the researcher has a concrete idea in mind. This means that while secondary
data sources may offer the researcher extensive information, the quantity of information
may not be synonymous with appropriateness because the data has been gathered to
answer a dissimilar research objective. Additionally, the data may have been collected
many years back and thus not relevant to changing circumstances. The second
disadvantage is the lack of authority over the value of information and data. The primary
researcher may have been biased thus affecting the credibility of the secondary
research. While the peer review sites may guarantee the quality of the data, it may not
always be the case because the primary researcher had his or her own objectives and
goal in mind.
step process for collecting the resources to be used in the research. The study was
designed in a way that the secondary sources would give insight into the future direction
of using exercises to delay the aging process. The 1 st step in the secondary research
process. The string of keywords was then input in online libraries and databases to be
used. The keywords were either combined or pared down to find the best sources for
use in the study. The 1st entry of the keywords into the databases was used to
subsequent steps then involved a modification of the keywords to exclude sources that
are not relevant for the study. Manual refinement was then done to identify the best
The first set of keywords that were used in the search for peer-reviewed
materials include ‘the role of exercises in delaying the aging process’ and ‘methods of
delaying the aging process’. The researcher used Google Scholar, EBSCO Host, and
SAGE Publications to identify the best sources for use. The researcher also used the
exclusion and inclusion words ‘AND’ and ‘OR’ to manually refine the results obtained
thus narrowing down to the best sources for use. The selection of the peer-reviewed
Search Results
process
Muscle mass often begins to decline after one turns 30 years of age and by 80
years of age, one is expected to lose about 40 percent of his her muscle mass ( Dutra &
Correa, 2019). The loss in mass and muscle function is described as the biggest
contributor to the aging process whereby one becomes frail. When adults lose mass
and muscle function, their capacity to indulge in daily physical activities is reduced.
actions. Therefore, people are motivated to preserve their youthful nature by remaining
physically active and attending the gym. 11 to 50 percent of individuals over the age of
80 years tend to suffer sarcopenia, which is the loss of mass and muscle function
Old age leads to diminished cardiovascular and muscle fitness, which is typically
referred to as frailty (Poorjavad, Moghadam & Ansari, 2019). As people get older, they
tend to experience reduced grip strength and reduced speed of walking. For older
adults with lower levels of physical activity, there would be low energy and higher
instances of physical exhaustion. Moreover, old age comes with unintentional weight
ANTI-AGING 19
loss. Frailty affects about 20 to 30 percent of adults over the age of 75 years. Frailty
leads to disability whereby the older frail adult would depend on others for daily tasks
and chores. There are no drugs that can be used to lessen the age-related
deteriorations of physical fitness because no drug can help to target all the muscle
functions at once. Rather than drugs, physical exercises have a multi-system anti-aging
effect on the body and help to improve physical fitness from the brainpower to lung
Having optimum oxygen in-take and high aerobic capacity is described as the
major indicator of cardiorespiratory fitness (Chan, Deng, Wu & Yan, 2019). For older
adults, the average maximal aerobic capacity VO 2 plummets with decreasing physical
activity. Aging body muscles tend to have a lower capacity to use oxygen due to
reduced muscle mass, oxidative capacity, and density of body capillaries. Therefore,
with increasing age, cardiorespiratory fitness also reduces (Wang et al., 2019).
Cardiorespiratory Fitness
prevent cardiovascular diseases and keep the heart strong. Exercising regularly would
help to keep increase blood flow to the rest of the body thus improving oxygen
circulation to the rest of the body. Moreover, exercising also helps to decrease insulin
ANTI-AGING 20
Physical exercises such as lifting weights and endurance exercises help to keep
the muscles of the body strong and enhance their mass thus preventing the loss of
mass that comes with old age (Travers, Romero-Ortuno, Bailey & Cooney, 2019).
Weight lifting also helps to improve strength in the body of older adults. Lifting weights
with or taking part in resistance training would help to improve muscle function and
muscular strength of the lower body. Having high stability thus reduces the risk of falling
for adults between the age of 50 to 75 years (Lajqi, Stojiljkovic & Wetzker, 2019).
and aerobic exercises like cycling help to prevent an early onset of frailty (Poorjavad,
Moghadam & Ansari, 2019). It is important to start exercising early on because the
frailty status of an older adult determines the level of exercises that they may be able to
perform. Fall-preventive exercises and group exercises tend to reduce fall risk for adults
over the age of 65 years. Older men and women can improve their leg muscle strength
by up to 220 percent after a strenuous 10-week training program (Dutra & Correa,
2019).
ANTI-AGING 21
SECTION 5: DISCUSSION
Genomic Instability
mitochondrial DNA instability thus reducing instances of premature mortality in old age
adults. During the aging process, an oxidative damage would occur in one’s DNA thus
enhancing the effects of the aging process. Resistance exercises would help to
decrease the damage that is experienced in old people by improving the repair of
Telomerase Activity
Telomeres are described as complex protein structures that help in protecting the
credibility of DNA structures thus preventing the loss of chromosomal DNA during
cellular division (Travers, Romero-Ortuno, Bailey & Cooney, 2019). During the aging
process, the length of telomere would decrease until a minimal length thereby
precluding any form of cell division for muscle growth. The enzyme telomerase helps to
promote the lengthening of the telomere thus promoting cell and muscle growth.
Increased telomere shortening has always been linked to aging. However, regular
ANTI-AGING 22
exercise has been linked to telomere lengthening thus promoting cell growth and
reduced mass and muscle function loss (Dutra & Correa, 2019).
As one ages, there is accumulated damage on the mitochondria that are involved
in energy production (Travers, Romero-Ortuno, Bailey & Cooney, 2019). The cumulative
damage on mitochondria increases with age and leads to reduced energy in the body.
energy production in the body. Resistance training thus helps to improve muscle
strength and attenuate the aging mitochondrial dysfunction (Dutra & Correa, 2019).
activity and muscle strength is usually witnessed in the human body (Sanchis-Gomar et
al., 2014). Frequent moderate to vigorous exercises about 450 minutes per wee help to
keep the body healthy. The human body responds well to physical exercises that have a
big effect on the expression of the genome. While other methods of reducing or
delaying the aging process such as Botox injections and application of anti-aging
creams may alleviate the physical signs of aging, they do not help to keep the body
healthy. Such methods of slowing down the aging process may lead to improve skin
health and youthful appearances but fail to curb the other effects of old age such as
reduced brain function, frailty, loss of mass and muscle function, and high risk of falling.
Taking part in physical exercises helps to promote a multi-system level of good health
such as good lung function, muscle function, good metabolism, and cardiovascular
Physical exercises cannot reverse the aging process but can help in attenuating
the debilitating effects that come with old age such as loss of muscle function and frailty
(Poorjavad, Moghadam & Ansari, 2019). Most of the prevalent age-related chronic
diseases such as cardiovascular disease are usually conditions of physiology and thus
require physiological interventions to heal. Physical exercises are thus the best answer
to some of the common conditions experienced in old age and the masses should be
incentivized to begin committing t their local gyms rather than opting for anti-aging drugs
that have extensive effects on the body such as irritation and allergic reactions (Dutra &
Correa, 2019).
ANTI-AGING 24
Introduction
The study aimed at exploring the role of exercising in delaying the aging process
and people’s motivations for staying young. The study was mostly qualitative and the
discuss the role of exercising in delaying the aging process. The researcher conducted
to other techniques such as Botox injections, applying anti-aging creams, and restricting
calorie intake. The secondary research methodology was highly structured and involved
Conclusions Made
When adults lose mass and muscle function, their capacity to indulge in daily
physical activities is reduced. Old age leads to diminished cardiovascular and muscle
fitness, which is typically referred to as frailty. Additionally, for older adults, the average
maximal aerobic capacity VO2 plummets with decreasing physical activity. Regular
ANTI-AGING 25
fitness. Physical exercises such as lifting weights and endurance exercises help to keep
the muscles of the body strong and enhance their mass thus preventing the loss of
mass that comes with old age. Additionally, it is important to start exercising early on
because the frailty status of an older adult determines the level of exercises that they
This study mostly focused on the role of physical exercises in attenuating the
aging process. Future research studies should thus evaluate the effects of non-physical
means of attenuating the aging process in detail. Additionally future research studies
should also determine the average life expectancy that comes with physical exercises
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