5 ways to stay fit as you age

A combination of strength training and regular exercise, which is important for maintaining muscle mass

elderly exercise
For older people, it is recommended to add moderate to intense muscle strengthening exercises twice a week. [사진=게티이미지뱅크]

Muscle mass and stamina can begin to decline gradually from the age of 30. Women tend to age faster than men due to menopause, hormonal changes, and biological differences. However, there are many ways to cure this problem.

It is important to stay physically active as you get older. This is because it can help relieve chronic pain, reduce stress, and maintain quality of life. US health media ‘VerywellHealth.com’ presented 5 practical ways to maintain physical activity safely, including exercise and diet.

1. exercise regularly

Health guidelines recommend that adults do 150 to 300 minutes of moderately intense activity or 75-150 minutes of vigorous activity per week. Moderate intensity aerobic activities include brisk walking, dancing and gardening. Running, jumping rope, and hiking with a heavy backpack are vigorous activities.

Meghan Lau, a geriatric specialist at New York University Langon Health, said the type and duration of exercise depends on an individual’s physical capabilities. “For some, regular exercise may simply mean walking in the park, but for those with a better body it may be running,” he said.

No matter how old you are, it’s never too late to start exercising. You need to find an activity of any kind that you find interesting and enjoyable. “Starting an exercise routine or incorporating more physical activity into your daily routine is important to keep working as you age,” he added.

2. Do muscle strengthening exercises

For older people, it is recommended to add moderate to intense muscle strengthening exercise twice a week. Resistance training can help maintain muscle mass. “Strength training becomes more important as we get older,” says Dr Lau, “because you need strength to do normal activities, whether it’s shopping or lifting.” Strength training activities include lifting dumbbells, using resistance bands, climbing stairs, push-ups, sit-ups, and squats.

3. Balance high intensity and low intensity exercise

“Incorporate high-intensity and low-intensity exercise into your daily routine, but in a safe and balanced way,” says Matthew Best, director of sports medicine research at Johns Hopkins University. For example, high intensity activities such as running or jumping rope may benefit some people, but put them at risk of injury or pain for others.

People with joint problems or pain should avoid worsening symptoms. He said, “We recommend activities such as cycling, ellipticals and water aerobics for patients with arthritis or chondrosis. This can help reduce pain from high intensity activity.”

4. Warm up, cool down, and stretch

Another way to stay physically active safely as you age is to warm up well.

“Warming up properly before exercise can reduce the risk of injury,” says Dr Best.

It is also important to cool down and stretch after exercise to prevent injury. “Stretching helps with flexibility and balance,” says Lau.

5. Stay hydrated and eat a balanced diet

Eating a balanced diet of protein, including fruit, vegetables, whole grains, and fish, chicken, beans and nuts is just as important to staying healthy as exercise.

“In addition to diet, you need to pay attention to adequate hydration,” said Dr. Best. “Drinking water is also important for maintaining activity because it replaces lost fluids and helps regulate body temperature during exertion and physical activity.” . Water plays a major role in a variety of biological functions. “Hydration is particularly important for the elderly, as dehydration increases with age due to various factors,” he added.

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