How to protect against diseases?

DUBAI, United Arab Emirates (CNN) – Sports have a profound impact on health by protecting you from a range of diseases, including heart disease, type 2 diabetes and some cancers.

But the type and amount of exercise you need to do will change with age.

To make sure you're doing the right exercise for your age, follow this simple guide.

Childhood and adolescence

Exercise during childhood helps control weight, build healthy bones, build self-confidence and develop healthy sleep habits. Children must do at least one hour of exercise a day.

• Children should practice various sports and develop their skills, such as swimming and being able to hit the ball and kick it.
• More physical activity such as playing in the stadiums is also a good thing.
• For teens who do not participate in team sports, swimming or athletics can be a good way to maintain a good physical condition.

Exercise habits tend to regress regularly during adolescence, especially for girls. Sports exercise promotes a healthy body image and helps control stress and anxiety.

The scene of the 1920s

You are at the peak of physical activity in your mid-twenties, the time most conducive to quick reactions and maximum rate of maximum oxygen pumping to the muscles. After this peak, your ceiling decreases to 1% each year and the reaction time slows down each year. The good news is that regular physical activity can slow down this decline.

If you are exercising regularly, seek advice from a specialist in your workout system. This includes the separation of courses dealing with different aspects of the workout, such as intensity, size and type of exercise, to improve your performance and make sure you have one. good training plan, such as triathlon.

The 1930s

In the thirties, with the intensification of work and family life, it is important to keep the heart and blood vessels healthy to slow down your physical deterioration. If your job requires sitting for a long time, maintain good body posture and interrupt long sit-ups by moving, such as moving your printer to another room, climbing stairs to use your bathroom. other floor or getting up to call, half an hour if possible.

For women, especially after delivery, pelvic exercises can be performed daily, sometimes called Kegel exercises to help prevent incontinence.

The 1940s

Weight gain begins in most people in their forties. The best resistance exercise to improve calorie burning is to fight against fat accumulation by preventing the loss of 3-8% of muscle mbad per decade. 10 weeks of resistance training can increase the resting metabolic rate by 7% and reduce the weight of fat by 1.8 kg.

• You can start the weight training program at the gym.
• Start running, if you are not already, and do not be afraid to start a more intensive exercise program.
• Pilates exercises are helpful for back pain, which often begin during this decade.

The 1950s

Pain and pain appear in this decade, including chronic diseases, such as type 2 diabetes and cardiovascular disease. The risk of heart disease in women increases with the decrease in estrogen levels after menopause.

• Exercise twice a week to maintain your muscle mbad.
• Weight and walking exercises are recommended. Walking fast enough increases your breathing rate and increases perspiration.

The 1960s

In some people, chronic diseases usually increase with age, with the main risk factor for cancer being aging. Maintaining a high level of physical activity can help prevent cancer, especially bad cancer after menopause, colon cancer, uterine cancer, and reduce the risk of chronic diseases such as heart disease and type 2 diabetes.

Physical activity tends to decrease with age, so it must be maintained.

• The dance can be done because it is a pleasant and sociable sport.
• Exercise should be maintained for cardiovascular health, such as brisk walking.

The 1970s and beyond

Exercise at this stage helps prevent frailty and falling, it is important for cognitive functions. Strength and fitness can be quickly reduced if you are tied to the bed or inactive, making it difficult to return to previous levels.

• March walks with modern conversations, rather than inactive visits from family and friends.
• Add strength and balance exercises to your health system.

The main message of the above is the need to move continuously throughout your life. The permanent practice of sports is more beneficial for health.