Give your bones a workout, told the public

Too many of us neglect to do Muscle and bone exercises, says Public Health England (PHE). He has launched a new report giving advice on how people can age better by doing the right exercises.

While the message of doing aerobic exercise for a healthy heart and lungs goes on, people are less clear about the need to take care of their overall strength, he says.

We should all do strengthening exercises at least twice a week.

Weight lifting is an option, but tennis or dancing works too, says PHE and the Center for Aging Better.

Here are the activities that offer the most benefits:

• Ball games
• Snowshoe sports
• Dance
• Nordic walking (walking with sticks to give muscle to your legs)
• Training (using weights or bands or your own weight to push or pull against for a workout)

Yoga, Tai Chi and biking are also a little good for bones, muscles, and muscles. # 39; balance.

Only one in three men and one in four women exercise enough to stay healthy and strong, experts say.

Muscle and bone building and physical balance can improve physical well-being at any age and reduce the risk of premature death.

It can also help improve health during difficult or life-changing times. or diagnosis of illness, retirement and reinstatement of hospitalization.

Use it or lose it

Experts advise young people to develop muscle and bone mass, which tends to peak as we reach age 30.

Older adults need exercises to maintain what they've already got and slow down the natural decline that occurs with age.

Inadapted to middle age: are you convicted?

Fragile and / or at-risk individuals with fractures, including those with osteoporosis, should be particularly cautious, especially for high-impact activities such as tennis. Ask their doctor for advice.

Dr. Zoe Williams of Public Health England said, "Being active is not just about making your heart beat – even if it's a good way to start. like brisk walking, and with a whole series of health benefits – it's never too late to start.

Adults should do:

• At least 150 minutes of moderate aerobic activity, such as brisk walking, weekly ET
• Weight training exercises on two or more days a week that will work all major muscles