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These long morning walks are really good for you, but they are not enough. According to a new evidence study commissioned by Public Health England (PHE), many people neglect exercise for their muscles and bones.
It is generally recommended that healthy adults perform two types of exercises. Aerobic activity (like walking or mowing the lawn) should be carried out 150 minutes a week if moderate, or 75 minutes a week if vigorous. And second, bodybuilding exercises that should be done twice a week.
While the importance of aerobic activity has seen an increase in awareness, the report found that most Britons do not give sufficient priority to these.
"Being active is not just about stimulating the heart – even though it's a good way to start," said Dr. Zoe Williams, champion of physical activity at PHE.
Although walking can be beneficial for cardiovascular health and improve blood circulation, you can not rely on it to strengthen your muscles and bones.
"Strength and balance activities work at the same time as brisk walking. Williams added:
Activities like tennis, dancing, and workout with weights can help strengthen muscles and bones. The report also recommended Nordic walking, yoga, cycling and tai chi that might be more suitable for older people. The report also noted that low muscle strength was dangerous for older adults as it increased their risk of falling by 76 percent.
Strength training is important for younger people, according to Louise Ansari of the Center for Aging Better. The aging process causes a natural decline in muscle strength, unless people take strengthening exercises.
Training with weights at the gym is one way, but Ansari also recommends small changes in daily habits so that your muscles work harder. Up and down stairs regularly instead of taking the elevator is a clbadic example.
"It's a resistance workout. Your body provides resistance, "she said.
While the new study looked at the British population, another report recently revealed that only one-quarter (22.9%) of Americans followed the guidelines of the exercise. Colorado was the healthiest state with 32.5% of residents following the guidelines while Mississippi saw only 13.5% practicing enough aerobic and bodybuilding activity each week.
"On average, we all live longer and this mix of physical activities will help us stay well in our youth and stay independent as we get older," said Dr. Alison Tedstone, the regime's chief, obesity and physical activity in PHE. "This can also help alleviate those difficult or life-changing moments like pregnancy, menopause, the onset or diagnosis of PHE. sickness, retirement and the reinstatement of hospitalization. "
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