As you get older it becomes even more important to remain active. If you want to stay healthy and maintain your independency workout is more important to strengthen your muscles.
|| Shalini G
Physical activity is anything that gets your body moving. At least 150 minutes of moderate activity every week.
Ideally, you should try to do something every day, you can start with 10 min bouts. One way if achieving 150 minutes of activity is to do 30 minutes on at least 5 days a week.
Example of moderate-intensity aerobic activity:
- Cross trainer
- Playing tennis
Daily chores like shopping, cooking or housework do not count towards your 150 minutes because the effort is not hard enough to raise your heart rate.
Weight training for strong muscles and bones
Weight training 2-3 times per week all major muscle groups
like -chest, back, shoulders, biceps , triceps and legs
Benefits of exercise
- Increase metabolic rate -as with the age metabolism naturally slow with the age.
- Increase the muscle mass- helping to burn more calories.
- Reduces the impact of illness and cronic disease-people who exercise daily improved immunity and digestive functioning, better blood pressure risk of diabetes, obesity, heart disease, osteoporosis and certain cancers.
- Enhance mobility, flexibility and balance-exercise improve your strength, flexibility and posture, which in turn will help with balance, co-ordination and reducing the risk of falls.
Mental health benefits
- Improve sleep
- Boost mood
- Increase self-confidence
Stretching best ways to keep your muscles healthy stretching regularly will strengthen your muscles and increase flexibility. The more you flexible you are, the better it’s for your joints keeping muscles and joints in top condition helps with your day to day range of motion and can help guard against injury’s.
So if you are struggling to pursue simple pleasures such as playing with the grandchildren, walking to the shops, leisure activities and meeting up with friends. So get up and start some physical activity for healthy life.
You can start from some small steps like gardening, walking, playing with kids.
Stay healthy stay fit!!!