Regardless of the exercise program you implement, it must include some type of aerobic or cardiovascular exercise. Aerobic exercises increase your heart rate and make your blood pump. Aerobic exercises can include walking, jogging, biking, swimming, and dancing. You can also work out on an exercise machine, such as a treadmill, elliptical machine, or stepping ladder.
It can help you stay fit, improve cholesterol levels, strengthen bones, keep your blood pressure under control, improve your mood, and reduce your risk of contracting a number of diseases (diabetes and heart disease, for example). Several studies have shown that walking and other physical activities can even improve memory and resist age-related memory loss. A physical therapist or certified personal trainer can design a strength training program that you can do two or three times a week at the gym, at home, or at work. It's likely to include bodyweight exercises, such as squats, pushups, and lunges, and exercises that involve resistance with a dumbbell, band, or weight machine.
Exercises that improve leg strength, balance, and coordination can help people maintain and improve their muscle strength and prevent falls as they age. The most popular ways to stay active include walking, biking, riding wheels, playing sports, active recreational activities and playing, and can be done at any skill level and for everyone to enjoy. Being active and making healthy food choices can help you maintain or reach a healthy weight, feel more energetic, and lower your chances of having other health problems. Exercising the main muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) in 20 to 30 minute sessions twice a week is enough to get results and help you stay toned and strong.
In the long term, aerobic exercise reduces the risk of heart disease, stroke, type 2 diabetes, breast and colon cancer, depression, and falls. In addition, if you fatigue with a higher number of repetitions, you are likely using a lighter weight, allowing you to control and maintain proper form. Committing to a regular, balanced exercise program is one of the best things you can do to improve your physical and mental health. It will also help you start and maintain an exercise program that fits your abilities and lifestyle.
These simple guidelines can help you make the most of your time and reap all the benefits of regular exercise for health and weight loss. Strength and flexibility exercises will help you increase muscle strength, maintain bone density, improve balance and reduce joint pain. Being active can help older adults maintain muscle mass and make it easier to do daily activities, participate in outings, drive, keep up with their grandchildren, avoid falls, and stay as independent as possible. And as long as your doctor has given you the go-ahead to exercise this way safely, it can also help you lower your blood pressure, lose weight (especially in the midsection), and maintain muscle mass.
The WHO guidelines and recommendations provide details for different age groups and specific population groups on the amount of physical activity needed for good health. Exercise can also help the body stay flexible, which means that muscles and joints stretch and bend easily. Different types of yoga, which are an ancient practice of performing different postures and postures on a mat for exercise, can improve flexibility and balance, as well as increase strength and endurance. Muscle-strengthening activities help maintain the ability to perform everyday tasks and reduce the rate of bone and muscle loss associated with aging.
For more information on how to make exercise enjoyable and stay motivated, see How to Start and Keep Exercising. Exercise is also known to contribute to a sense of confidence and well-being, possibly reducing rates of anxiety and depression.
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