The body is a machine that needs both activity and proper care and maintenance. This is never more important that as you begin to reach middle and older age, when a lot of mindsets believe it is time to slow down and enjoy less activity. It refers to not only physical but importantly, mental activity as well, to jell the slowing brain growth maintain its sharpness.
The mindset should be made up of not only exercise and actual social activity but also being sure the diet feeds the new needs the older body has, with good healthy food, and proper supplements to make up for diminishing natural body production. As this is not always easy to go-it-alone, sensible advice, dietary and other guidance can easily be had from The Melrose Aesthetic Centre, who offer a Detox & Wellness Programme for all manners of health, dietary and weight management issues.
Staying Active: Time’s Natural Impact
With each passing decade, our bodies lose more muscle mass and bone density, and, in turn, strength and flexibility. Fortunately, this process can be reversed at any stage in your life by revving up your physical activity. You are never too old to exercise. Most people in good health don’t need their doctor’s okay to start a moderate exercise program such as daily walking. Under certain circumstances, however, a visit to the doctor’s office is in order. If you’re past the age of 60 and have a serious chronic disease, let your doctor know before you begin exercising and more so if the exercise is to be more strenuous.
Staying Active: The Exercise Prescription
For overall health and well-being, it’s important to incorporate four types of exercise into your routine. Aerobic, or cardiovascular, activities, to make the heart and lungs work harder. Try to spend at least 30 minutes a day engaging in activities like biking, walking briskly, dancing, swimming, or taking a water aerobics class.
Strengthening exercises, to build bone density and strengthen muscles used for daily activities, such as climbing stairs. Plan on doing strengthening exercises two to three times a week, using dumbbells, resistance bands, weight machines, or foam weights in a pool. Stretching, to increase flexibility and allow easier movement. Stretch on your own for 10 minutes a day, or sign up for a stretching class. Yoga and Pilates also incorporate many stretching techniques.
Balance exercises, to reduce the risk of falling. Tai chi and yoga can improve your equilibrium. Or practice standing on one foot, then the other, if possible, without holding onto a support.
Joint and Bone issues
If you have problems with age-related issues such as osteoarthritis, joint pain.
The best reasons to stay active as you age
It increases bone density and limits osteoporosis, according to the National Osteoporosis Foundations, osteoporosis affects more than 10 million men and women while an additional 34 million people have low bone mass, putting them at risk for developing osteoporosis. The disease makes your bones weak and brittle. Exercise increases bone strength. The best kinds of exercise to make bones stronger are weight-bearing exercises like walking, and resistance exercises such as lifting weights.. (You also need vitamin D and calcium for good bone mass.
- It helps you stay independent. The point of being active is to maintain your ability to function. Studies show that people who exercise over their lifetimes can avoid being disabled at the end of their lives. Those who don’t exercise, if they live long enough, are sure to experience disability.
- It increases metabolism to help you control your weight.Metabolism measures how your body handles and uses nutrients. Strength training increases muscle mass, which raises metabolism. One benefit is that your body uses more of the calories you take in because your resting metabolic rate increases. That leads to less body fat and makes it easier to control your weight. Just being a few pounds overweight puts you at high risk for many health problems.
- It’s a reason to be sociable.Exercise groups are a good way to meet people. Since one of the best strategies for increasing your activity is to do it in a group, exercise can lead to new friends. Check at the community centre or local health club for special exercise groups for seniors. You can also ask your friends to join you.
- It improves your mood.Exercise is good for your mind. Studies show it reduces depression. It can also lift your self-esteem. Being physically active can help you improve your sense of what you can do. Overall, it helps your entire body.
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