Exercise Regularly – Stay Fit and Healthy

This article is meant for informational purposes alone. If you have questions about your health, you should consult your doctor .

Dr. G. M. Siddiqui, M.D

chief executive officer, Medical Services, Lifeline Healthcare .

Regular exercise and physical activeness are identical important to the health and abilities of older people. When older people lose their ability to do things on their own, it does n’t happen merely because they have aged. More likely, it is because they have become inactive. Older inactive adults lose ground in four areas that are significant for staying healthy and mugwump : survival, military capability, remainder, and flexibility.
If possible, consequently, exercise programs should involve an aerobic exercise part, or stamina component, a force educate component, ampere well as libra, tractability, and agility. Of course, not all of those have to be done on the lapp day.
endurance exercises include aerobic exercises like walk, jog, float, bicycle, increase your breathe and heart rate. They improve the health of your affection, lungs, and circulative system. Having more survival not alone helps keep you healthier ; it can besides improve your stamen for the tasks you need to do to live and do things on your own — climbing stairs and grocery store shop, for exemplar .
Strength exercises build your muscles, but they do more than merely make you stronger. They give you more strength to do things on your own. evening very little increases in muscleman can make a boastfully remainder in ability, specially for delicate people. Strength exercises besides increase your metamorphosis, helping to keep your weight and rake boodle in check. Strength exercises besides prevent osteoporosis .

Flexibility and balance inescapably decrease as we grow older. connective tissue, elasticity decrease, and that centripetal routine creditworthy for libra besides changes as we grow older. Individuals, who participate in stretching exercises, in remainder activities, can significantly reduce that decline improving both static and dynamic proportion. inactive balance is your ability to balance in one locate, and dynamic would be more being able to stay in master while moving, walking or some natural process, both of which are very significant for everyday function. poise exercises besides help prevent a coarse trouble in older adults : falls. Falling is a major campaign of broken hips and early injuries that frequently lead to disability and personnel casualty of independence. Balance and flexibility exercises frankincense maintain what we call our functional fitness, or the ability to officiate in everyday biography.
now that you have read about all the benefits of practice, we hope you are enthusiastic about getting started. however, it ‘s authoritative to start at a degree you can manage and work your way up gradually. For one thing, if you do besides a lot excessively cursorily, you can damage your muscles and tissues, and that can keep you on the sidelines. For another, your enthusiasm needs to last a life. The benefits of exercise and physical action come from making them a permanent habit. Start with one or two types of exercises that you can manage and that you very can fit into your agenda, then add more as you adjust to ensure that you will stick with it. How much you exercise depends on you and on your unique position.
chronic Diseases : not necessarily a Barrier
chronic diseases like high blood imperativeness, diabetes, ca n’t be cured, but normally can be controlled with medications and other treatments throughout a person ‘s life. They are coarse among older adults. exercise can improve some chronic conditions in older people. Check with your repair to find out what exercises will help you and whether you should avoid certain activities.
Need Extra Motivation
many older adults say that, while physical activeness makes them feel good, a little extra motivation helps them get going. We have included this department on motivation because physical natural process needs to be a regular, permanent habit to produce benefits. sol does staying motivated ! No matter how enthusiastic you are about exert, there may be times when you need extra motivation.
When you need extra motivation, try the following:

• Ask person to be your exercise buddy. Having person to exercise with help keep going.
• Set a finish, and decide on a reinforce you will get when you reach it.
• Give yourself physical activeness homework assignments for the next day or the next week.
• Think of your use sessions as appointments, and mark them on your calendar.
• Keep a record of what you do and of your build up.
• Plan ahead for travel, bad upwind, and firm guests. You can exercise indoors when the weather is bad.
• Think that, overall, you will benefit from them
• Include activities you enjoy
• Feel you can do the activities correctly and safely
• Can fit the activities into your casual schedule
• Feel that the activities do n’t impose fiscal or social costs you are n’t uncoerced to take on
• Have few negative consequences from doing your activities ( such as wound, lost time )
General Guidelines for exercise
Start at a level you can manage setting yourself up to succeed right from the start. Choose realistic goals, learn to do the exercises correctly and safely, and chart your progress to see your improvement.

Here are some points to keep in mind as you begin increasing your activity:
 
•  30 minutes per day five days a week of moderate aerobic exercise, like bracing walk, naiant, motorbike is dear adequate to increase endurance effectively.

• If you stop exercising for respective weeks and then return, start out at about half the campaign you were putting into it when you stopped, then gradually build back up. Some of the effects of survival and muscle-building exercises deteriorate within 2 weeks if these activities are cut back substantially, and benefits may disappear altogether if they are n’t done for 2 to 8 months.

• When an exercise calls for you to bend forward, bend from the hips, not the waist. If you keep your entire rear and shoulders straight as you bend forward, that will help ensure that you are bending the right way, from the hips Bending from the waist may cause spine fractures in some people with osteoporosis.

• It ‘s possible to combine exercises. For example, regular stair-climbing sessions improve survival and strengthen leg muscles at the same clock.

• How Hard Should you Exercise ? :. It ‘s unlike for different people. Start out with a schedule that your body can tolerate and that you think you very can manage, and build up from there. Listen to your body. The floor of effort you feel you are putting into an activeness is likely to agree with your level of exhaustion, that is how hard your exercise feels to you. While exercising, your pace should never make you feel dizzy, lightheaded, or nauseated, and you should n’t feel pain.

• Target Heart Rate ( THR ) is a common way of judging how hard you should exercise during endurance activities. It tells you how fast the average person should try to make his or her affection rhythm during endurance sessions. Going immediately from an inactive life style to exercising at the rate shown in the chart is not advised. alternatively you must gradually work your way up to it. finally, you can try to get your affection rate up to 70 to 85 percentage of its utmost ability ( the pace shown in the chart ). Making it beat faster than this is not advised.
AGE
Desired Range for Heart Rate During Exercise (beats per minute)
  40
126-153
  50
119-145
  60
112-136
  70
105-128
  80
98-119
  90

91-111
  100
84-102