● Muscle reinforcement products - such as weightlifting - should be part of the weekly exercise performed by the elderly, according to a study conducted.
American researchers have found that people who do jumping exercise and training to strengthen muscles are healthier than people who do not exercise or exercise less.
But you do not need to go to the gym or Gym. The person is enough to carry bags taken with heavy duty, cultivation and exercise on the legs.
The UK health care agency, whose name is abbreviated to the NHS, has advised people over 65 years of age to conduct active activities every day, by doing exercise to strengthen muscle, balance and physical flexibility, which they can make at least twice a week.
Experts in the NHS also advised people to do one-week work that could take 150 minutes or 75 minutes.
●The importance of muscle formation
It is known that a steady heartbeat strengthens one's health and helps people improve their health when they reach the average age where people can die.
But health scientists are striving to know more about the impact of exercise on people's health when they reach the age of aging.
The study conducted in the United States published in the British Journal of Sports Medicine was interviewed by more than 150,000 people between the ages of 60 and 70, and they were asked about their physical activity and then they were pursued.
Researchers have found that people who follow medical recommendations for 150 minutes of moderate exercise each week are healthier than those who do not but those who combine making regular exercise and jumping exercise and muscle strength activities one or twice a week is even better.
The study also said that 47 percent of these people who do exercise are less likely to "die for unhealthy reasons except cancer".
Weightlifting can reduce the health risk by 9-22% while jumping exercise can reduce the risk of 24-34%.
Walking, running, biking and swimming are examples of exercise, which work in the heart and lungs.
She also said the study that women receive more benefits from exercise in weightlifting than men.
Research team from the Maryland National Cancer Institute and the University of Iowa, both in the United States, details that muscle strength exercises reduce the body's weight, and the bones become stronger, causing older people to have a healthy life.
"Greater people are likely to benefit from doing weight-loss exercise and incorporating their work activities."
Maintaining good health throughout different stages of life involves a combination of physical activity, proper nutrition, and mental well-being. As individuals age, the focus on health may shift, requiring adaptations to exercise routines. Here are five exercises that contribute to overall well-being, from the prime of life to the golden years:
### **1. Cardiovascular Exercise: Running or Brisk Walking
Cardiovascular exercise is fundamental for heart health and overall fitness. In the prime of life, engaging in activities like running or brisk walking provides an effective cardiovascular workout. Running, known for its high-intensity impact, helps build cardiovascular endurance and strengthen leg muscles. For those preferring a lower-impact option, brisk walking is an excellent choice. It's gentle on joints while still promoting heart health.
**Adaptation for Aging: Low-Impact Cardio
As individuals age, joints may become more sensitive. Switching to low-impact cardio exercises like walking, swimming, or cycling reduces stress on the joints while maintaining cardiovascular health. These exercises are gentler on the body but still offer the benefits of improved circulation, stamina, and mood.
### **2. Strength Training: Weightlifting
Building and maintaining muscle mass is crucial for overall health, metabolism, and bone density. Weightlifting, whether using free weights or machines, is effective in developing muscle strength. In the prime of life, incorporating a variety of resistance exercises helps target different muscle groups, promoting balanced strength development.
**Adaptation for Aging: Bodyweight Exercises
As individuals age, maintaining muscle mass is vital for mobility and injury prevention. Transitioning to bodyweight exercises, such as squats, lunges, and push-ups, helps maintain muscle strength without the need for heavy weights. These exercises are functional, promoting stability and balance, which become increasingly important with age.
### **3. Flexibility and Balance: Yoga
Yoga is a versatile exercise that benefits people of all ages. In the prime of life, it enhances flexibility, balance, and mental focus. The variety of poses and stretches engage different muscle groups, improving overall mobility and reducing the risk of injury.
**Adaptation for Aging: Gentle Yoga and Balance Exercises
As individuals age, flexibility and balance become crucial for preventing falls and maintaining mobility. Gentle yoga or chair yoga provides a safe way to improve flexibility without putting excessive strain on joints. Incorporating balance exercises, such as standing on one leg or walking heel to toe, further enhances stability and reduces the risk of falls.
### **4. Endurance Exercise: Swimming
Swimming is a low-impact, full-body workout that promotes cardiovascular endurance and muscle strength. In the prime of life, swimming offers a refreshing alternative to traditional land-based exercises. It engages multiple muscle groups simultaneously and is suitable for individuals with joint sensitivities.
**Adaptation for Aging: Water Aerobics
For aging individuals, water aerobics is an excellent adaptation of swimming. The buoyancy of water reduces impact on joints while providing resistance for muscle strengthening. Water aerobics classes often incorporate a variety of exercises, catering to cardiovascular health, muscle endurance, and flexibility—all within the gentle environment of a pool.
### **5. Mind-Body Connection: Tai Chi
Tai Chi is an ancient Chinese martial art that combines slow, flowing movements with deep breathing and mental focus. In the prime of life, Tai Chi fosters mind-body connection, reduces stress, and enhances flexibility. It's a low-impact exercise suitable for various fitness levels.
**Adaptation for Aging: Mindful Movement
As individuals age, the emphasis on mind-body connection becomes increasingly important. Mindful movement practices, such as Tai Chi or Qigong, offer gentle exercises that improve balance, flexibility, and mental focus. These practices provide a holistic approach to well-being, promoting both physical and mental health.
### **Incorporating Exercise Throughout Life
Regardless of age, it's essential to tailor exercise routines to individual capabilities and preferences. Regular physical activity contributes not only to physical health but also to mental and emotional well-being. Consulting with healthcare professionals or fitness experts can help design personalized exercise plans, ensuring that activities align with individual health goals and considerations.
In summary, a well-rounded exercise routine—from cardiovascular activities and strength training to flexibility exercises and mind-body practices—contributes to optimal health at every stage of life. Adapting these exercises as one ages ensures that the benefits of physical activity continue to support overall well-being throughout the various phases of life.