For optimum health, exercise is required. We, on the other hand, have a propensity to limit ourselves to one or two activities. “People are doing what they enjoy or what makes them feel successful,” says Rachel Wilson, a physical therapist at Harvard’s Brigham and Women’s Hospital. “Some components of exercise and physical health are not taken into account.” Aerobics, stretching, strengthening, and balance should all be part of our daily routines. We go through all you need to know about each activity and provide you with some samples to try out with a doctor for fitness as per buildyourbody.org.
1. Physical activity
Many biological activities require aerobic activity, which increases your heart rate and respiration. It improves stamina and gives your heart and lungs a workout. “If you become out of breath climbing an escalator flight, this is a positive sign that you need more aerobic activity to help your heart and lungs grow and provide adequate blood to your muscles to help them work efficiently,” Wilson adds.
Aerobic exercise also relaxes blood vessel walls, lowers blood pressure, lowers blood sugar levels, reduces inflammation, improves mood, and increases “good” HDL cholesterol. LDL cholesterol levels can be reduced when weight loss is combined. In the long run, aerobic exercise lowers your risk of heart disease, stroke, type 2 diabetes, breast and colon cancer, depression, and falls.
Weekly, aim for 150 minutes of moderate-intensity activity. Take up walking, swimming, jogging, biking, dancing, or step aerobics classes.
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A physical therapist can design an exercise program for you to follow two to three times a week in a gym, at home or at work. Squats, push-ups, lunges, and weight, band, or weight resistance exercises are examples of bodyweight training.
“It’s important to feel muscular weary at the end of the workout to ensure you’ve worked or trained the muscle group well,” Wilson says.
The extension aids in flexibility preservation. When our muscles are younger, we typically overlook this fact. Age, on the other hand, causes a loss of strength and flexibility in the tendons. Powers have been shortened and are unable to function correctly. This increases your risk of muscle cramps and soreness, as well as damage to your forces, strains, joint pain, and deterioration. It also makes it difficult to perform simple tasks like bending down to tie your shoes.
Stretching muscles regularly improve their flexibility and range of motion, as well as reducing the risk of injury and pain.
Conditioning for balance
Improving your balance gives you a sense of security and prevents you from falling. It’s essential as we become older since our systems — such as our vision, inner ear, and leg muscles and joints — begin to deteriorate. Wilson notes, “Balancing training can help you avoid and reverse these deficits.”
Many senior centres and sports facilities provide well-balanced workouts like tai chi or yoga. Even if you don’t have any balance issues, it’s never too early to start doing this exercise.
You can also see a physical therapist, who will assess your current balance abilities and suggest specific exercises to help you improve your weaker regions. Wilson continues, “This is especially important if you’ve experienced a fall or if you’re terrified of falling.”
Standing on one foot or going to your toe with closed or open eyes are joint balancing exercises. Workouts like squats and leg lifts can also help you improve joint flexibility, walk on uneven surfaces, and strengthen your leg muscles. Before attempting any of these things, get proper instruction at home.