2023-08-03 13:53:50
There are different Types of exercise They have different benefits, some focus on flexibility, others on balance, mobility, strength or endurance. There are exercises that are weight loss enhancements, while some are essential when you want to increase muscle mass and look lean and defined, but there are four in particular that offer many of these benefits, while also helping to make the aging process a breeze. a little slower and you can live longer (in better conditions).
We’re all going to get old eventually aging process it can’t be stopped and there’s no magic formula that will help you stay young forever, but science says there are things you can do to better navigate the process, so you look and feel your youngest for the long haul. as long as possible.
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According to National Institute on Aging of the United States NIHdoing one type of exercise is not enough, routines must include the 4 main ones to obtain all the benefits that are essential to be healthy, at a proper weight, strong and to age gracefully and in better shape.
And for these exercises there is no age, which means that the sooner you start, the better everything is, but it is never too late to do it.
4 types of exercise to live longer and age functionally
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You must include all these exercises
Endurance
According to the Institute, the resistance exercises They are aerobic, help improve breathing and heart rate, as well as improve your physical condition, promote health and are essential so that you can carry out your daily tasks (from climbing stairs to playing with your children) without problems. One of their main advantages is that they help protect once morest many diseases that are common in older people.
Walking or running briskly and at a steady pace, swimming, bicycling, or playing sports like tennis and basketball are good forms of resistance exercise that anyone can try. The NIH says you should do at least 150 minutes a week.
Force
strength training It is one of the most important, it helps to gain muscle, burn fat and also prevent you from losing mass with age, which is a factor that can increase the risk of falls and injuries when you are old.
These exercises can be done with weights, resistance bands, with heavy objects you have at home or even using your own body weight. Experts recommend integrating it into the routine a minimum of 2 or 3 days a week, starting with a light weight that you can gradually increase.
And it’s not just pears, the NIH says you can do things like squeeze a tennis ball to strengthen your hands or carry your grocery bags, or even use your kids to do push-ups and squats.
Balance
You need to have a good balance to avoid falls and accidents, especially as you get older. It’s important to work on it because if you do have a bad fall, you can suffer a serious injury and have to go through a long and probably expensive recovery process.
To work on balance, the NIH recommends doing exercises such as standing on one foot, standing on the ground without using your hands, Tai Chi or balance walks, trying to walk on a beam (not very high) without falling.
Flexibility
Many people completely forget that they also have to work in the flexibilitywhich is essential for mobility and to maintain a correct range of motion with the other exercises that are performed.
It’s important to do stretches for every part of your body, from your neck to your feet, which can also reduce some pain and help you keep doing everything you need to, like reaching to your feet to tie your shoelaces.
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