A recent study published in the journal Heart found that people in their 70s who exercised from moderate to intense exercise for 20-40 minutes a day had a significantly lower incidence of heart disease than those who were inactive. rice field. Meanwhile, another recent study of adults over the age of 55 who showed no signs of dementia episoded those who participated in 50 minutes of moderate physical activity three times a week, such as active walking. The ability to recall past personal events has been reported to have helped maintain what is called memory.
A friend, David Ingram, 72, had a heart attack and triple bypass surgery at age 65, but due to the genetic condition of the heart, consultants said he was already accustomed to regular gym workouts. The fact that he was, almost certainly saved his life. Since his recovery, he has lost £ 20 by paying attention to his diet, but he has also participated in a long-term cardiac rehabilitation program that includes continuous monitoring, weight manipulation, and cardiovascular activity on a treadmill. increase. His treadmill is permanently parked in his living room.
“I love exercise,” he says. “I know it’s good for me, and if I do it first, it prepares me for the day. It also helps a lot with anxiety. Riding a treadmill While listening to podcasts and music. Currently I’m looking at all the old episodes of the Desert Island Discs. Yes, I was beaten at the end of the session, but after 20 minutes I was fully recovered. And yes, it’s a challenge-you’re always against your age-but then I love the challenge too. “
For another fellow ITC consultant, Graham Zabel, 59, staying healthy is an essential part of life, not a grudge add-on. He stretches a few times, touches his toes, takes a shower every morning to walk his dog, and cycling about eight miles one way to the office, which he does twice a week. And he is a golfer in fine weather. But his main reliant exercises are karate in 90-minute sessions twice a week and an additional Sunday session to teach the many children he loves. “Karate includes skill, speed, and strength. It’s a great memory because you have to learn the pattern. [motion sequences and forms] Every week you need to practice different sets of forms.
Zabel has succeeded in communicating his love for sports to children aged 19 and 22. The youngest boy is an enthusiastic fan of Jim and loves soccer. His daughter played taekwondo from an early age, they did karate together for a while, and she also circulates everywhere. Zabel also considers it important to have a partner who has a similar attitude towards sports and exercise. “Fortunately, I do,” he says. “We often go for a walk together on weekends.”
Not everyone is as motivated as Ingram or Zabel. But to keep up with the kids, for all the exhausted grandparents there, there is an intriguing new theory called the “Active Grandparents Hypothesis” to encourage you to move. Grandparents play an important role in intergenerational survival, according to a team of researchers at Harvard University. More exercise will not only align your body with the history of evolution, but will also bring great benefits to yourself and your grandchildren by staying alive.
Much of the evidence is based on the Hadza tribe in northern Tanzania, one of the few remaining hunter-gatherer tribes. The Hadza, like their ancient ancestors, spend four to six hours a day on moderate to active activities. Older Westerners often go to the couch, but the Hadza continue to move forward. Hadza grandmothers, in particular, continue to search for food while their daughters take care of their children. Grabs collected by grandma help maintain the family.
By linking this to the behavior of older people in the West, the report suggests that human old age is likely to have evolved into a very active lifestyle. Regular exercise keeps us lean and healthy, and Ergo diverts energy from harmful visceral fat. It also initiates wear and repair and maintenance mechanisms, including muscle, cartilage, and internal antioxidant systems. This not only puts us back in place, but also improves our health. The message is clear: do it for your grandchildren, even if you can’t bother for yourself, and everyone will benefit.
getting started
If you’ve been starting with near-zero physical activity for years, it makes sense to start with caution. Government guidelines gradually target 150 minutes of moderate intensity exercise per week, such as swimming, cycling, and active walking, or a minimum of 75 minutes of intense exercise, such as running, sports, and even climbing and descending stairs. It is recommended to do. You can also make a combination of the two. We also suggest strengthening sessions at least twice a week, from training in the gym to taking heavy bags home for shopping or yoga. After that, you will do more exercises such as tai chi and dance to keep your balance.
But the idea that the type of exercise we need to do should change with age is a myth, says Pitt-Brooke. It’s not your age. The basics for building strength and cardiovascular strength and maintaining flexibility apply to all ages. “What you may need to adapt is the strength you exercise to meet the challenges of different decades and your abilities,” she says. In the 50s, depending on lifestyle, the challenge is an early sign of joint discomfort and tends to gain a little weight. By the age of 60, especially for women, there is the challenge of low bone density. This also requires proper weight-bearing exercise. Walking, yes, jogging and running, tennis, climbing lots of stairs, dancing are all good. In addition, resistance exercises with weights. For some people, blood pressure rises and can lead to prediabetes or diabetes. Then, by the 70s, there is a significant muscle defect that affects balance and reaction time. If I don’t take any further action, I’m heading here now.
If you’re not practicing, a good example of adapting your posture to your age suggests Pittbrook that you might be the way to get closer to squats. If you’re in your 50s, starting with an air squat may be easier to manage. Something in the 60 may need something like a stool, lower than the average chair. Elderly people may need to start pushing up from a chair with arms. However, the principle of crouching to improve the strength of the gluteal muscles, hip flexors, and quadriceps is exactly the same. And, of course, Superfit’s 70s may be significantly stronger than the very overweight couch potatoes in their 50s.
Future method
I decided to take further action to build my strength and improve my balance. The walk I take is a pleasure. It may be helpful to go with friends or walk in groups. I enjoy it too, but I’m happy to walk alone. It works mysteriously on my stress level, freeing my imagination when writing fiction and clearing my head, so I can better solve the problems that plague me. Pilates stays on the agenda as it definitely helps my general stiffness and contributes to strength even a little. Pitt-Brooke begins with a series of weekly online classes by trainers, promising to practice what was taught between sessions twice a week, for progressive general muscle building. I think the program is possible. Improve my functionality by up to 30% within 3 months. And if I keep it myself, say 50% in 6 months, 3 times a week after 1 to 1. It’s too attractive to miss a prospect, though I admit it will be difficult to keep going.
Also, stand on one leg twice a day while brushing your teeth for good balance. Like a shivering stork, it’s a little daunting. But if I can survive the next decade, that’s a small price to pay.
Tips for people over 50
The importance of balance
Falling posterity can have catastrophic consequences. Dr. Lucy Pollock, the author of the excellent Penguins The Book About Getting Older (for those who don’t want to talk about it), explains: People who have never exercised and have never started exercising are less likely to fall. People who have fallen and then exercised are less likely to fall again. I need to move. It’s a good idea to start by standing on one leg.
Strength-the basics of work
All work to improve strength advises chartered physiotherapist Judith Pitt Brook. She squats, steps, pushes, pulls, crunches her abdomen and uses weights that gradually heavier as she progresses. You don’t have to do this in the gym, but if you’re starting from scratch, it’s best to get expert advice from your trainer and get some physical activity. Check out bridge4studio.com for more than 40 programs available online.
If you hate the gym
One of the few benefits of a pandemic is the proliferation of online classes. From Pilates, yoga and Zumba to Joe Wicks senior home workouts to rosemary conley aerobics, you can relax and work out at home.
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