26 February, 2021
Muscles are sure to lose ,if you don’t use !
Remember, in the case of muscles, if you don’t use you will lose them. Regular exercise, even for a few minutes a week, is associated with long-term benefits. An exercise, whether light or tough, always leaves the exerciser feeling more cheerful and muscles relax
Yoga for mindfulness, increasing core strength and releasing stress. Walking, jogging, and running are excellent for cardiovascular fitness. If you are walking, you should cover a distance of 4 kilometers in 40 minutes. Exercise cycles or traditional cycles are both beneficial for your knees. People with arthritis and injuries can swim.
Why you need exercise as you grow older?
As we age, it becomes increasingly important to exercise. Aches and pain in the back, knees, hips, and sometimes all over the body are an expected part of aging. Inactivity may give some relief. But it causes degeneration of the muscles surrounding the painful joint and worsens the condition. Proper and regular exercise increases the range of motion in the joint and releases chemicals to reduce pain.
With age and little use, muscles waste away, causing falls and fractures. Exercise especially training with weights, helps develop both muscle mass and bone strength. As a result, balance improves, and falls become less likely. Yoga-poses help to tune sensory receptors so that balance improves, reducing slips and falls.
Exercise strengthens core muscles, maintaining an upright posture.
Deep breathing exercises decrease age-related memory loss. Exercise will add life to years and not just years to life, which is an important aspect of aging. Thus exercise will help you grow older with grace.
Other benefits of exercising :
Many randomized control trials have found that active older people live longer than others of their age. Exercising for as little as 20 minutes per day increased life expectancy. It includes stretching, weight-lifting, and yoga along with just walking and other forms of aerobic activity.
Exercises increase muscle fibers in number and size and utilize glucose more effectively, resulting in better diabetic control.
Multiple studies show that physically active people are more apt to be happy than sedentary people and less likely to experience anxiety and depression. High aerobic fitness lowers the risk for depression.
Few tips and tricks to stay on :
Staying encouraged:
Encouragement is a strong motivation that comes from friends, family, and from other factors like looking good, health issues, and weight loss. Your results will be your motivation.
Purchase a plan :
If nothing else, the idea of not letting your money go to waste would encourage you to continue with the number of classes booked.
Avoid boredom :
Avoid boredom:
Routine is boring! So try something new at least every week. Set challenges and introduce workouts you have not done before.
Be patient:
Don’t quit if results are not immediately evident. Give yourself time rewards will come.
Train slow train easy :
Every workout must be enjoyable and something you are looking forward to. Small steps lead to achievable goals.
LIVE FIT, LIVE LONG.
Amatulla Merchant
Clinical nutritionist
2 thoughts
Yes Amatullah exercising is truly necessary as we get older. Deep breathing is very energising as well. Thanks for your informative post
Awesome
We all need to be pushed to exercise
Yes it does require commitment and effort but the results are totally worth it, like you said even as little as 20 minutes a day will show remarkable effects