★A Small Weekly Habit Can Quietly Reverse This Midlife Slide
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A Small Weekly Habit Can Quietly Reverse This Midlife Slide
Buried beneath common assumptions about aging is a surprisingly modest practice that restores lost capacity, stabilizes how your body responds to strain, and rebuilds something most people don’t realize they’ve been steadily losing for years.
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Excellent information. Moderation, finding your personal sweet spots. Also, consider a mild resistance practice, along with a moderate walking and a stretching or yoga practice, with all three is pulling on coordinating all three functions to work together across your broadest range. Then the body/mind has a full in living color palate to engage in life with.
Everything in moderation. As Dr. Mercola says, "Just don't overdo it." Adapt your exercise to your physical capabilities and those acquired through training. The report you cite: "Excessive Endurance Exercise Causes Hypercortisol State." Dr. Mercola
“Cortisol, known as a stress hormone, plays a vital role in our health but can lead to severe health issues like muscle breakdown, inflammation, and impaired immune function when chronically elevated. Understanding cortisol’s dual feedback mechanisms in the brain and body is essential.
Long-duration, high-intensity exercises like long-distance running can inadvertently increase the body’s cortisol levels, pushing the body into a chronic stress state.”
https://articles.mercola.com/sites/articles/archive/2024/03/22/hyper-cortisol-state.aspx (03/22/2024)
We can also consider that progressive training and external factors influence the stress response. At the same absolute exercise intensity, the cortisol response may be lower after a physical training program. During submaximal exercise (short-duration, high-intensity work performed with a load that exceeds that associated with maximum oxygen consumption), responses are influenced by several external factors. If submaximal exercise is below the critical intensity threshold, cortisol levels may not rise above resting levels or may even decrease. If the exercise is sufficiently long, levels may gradually rise above resting values over time. A low-carbohydrate diet for several days can increase the cortisol response to submaximal exercise. Extremely hot or cold temperatures can increase the cortisol response to an exercise session. The more a person trains, the more attenuated the cortisol response becomes to almost any level of submaximal exercise.
There is evidence that adaptation to exercise intensely suppresses the cortisol response to a psychosocial stressor. It has also been discovered that prolonged or severe stress inhibits the hypothalamic-pituitary-gonadal (HPG) axis and its testosterone release, which is dampened by training. When the HPA axis is activated by chronic stress, negative effects occur, such as:
1) Increased visceral fat deposits
2) Decreased bone and connective tissue metabolism
3) Increased insulin resistance
4) Irritability and mood swings
5) Altered perception of reality
6) Reduced stress tolerance (increased perception of stress)
7) Impaired decision-making and judgment
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5988244/ (2013).—
https://www.sciencedirect.com/science/article/pii/S0306453021002109 (2021).--
https://www.tandfonline.com/doi/full/10.1080/10253890.2023.2199886 (2023).--