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These are exercises for strengthening muscles and bones and activities for balance
In addition, a report from the Health Agency of England in collaboration with the Center for Better Aging describes these exercises as " Forgotten Guide " of Health.
The report highlights the benefits of maintaining and improving the health that this type of exercise produces at all adults, not only in the elderly, and recommends to incorporate them into the routine at least twice a week .
"In addition to aerobic exercise, such as brisk walking , all adults should try to balance and strengthen activities twice a week "Dr. Alison Tedstone, director of the Department of Diet, Obesity and Physical Activity at Public Health England .
"On average, we all live more a long time and this mix of physical activities will help us live well. Muscles, bones and balance
The English authorities believe that citizens do not understand the importance of taking care of the body's strength, especially that of muscles and muscles. os, for general health.
According to experts, bone mass and muscle mass tend to reach their highest point before reaching 30.
From this age begins a natural decline.
Between 18 and 30 years of age this type of exercise strengthens the strength of muscles and bones.
Between 30 and 60 maintain strength and slow down natural decline
From 65 years to preserve strength and maintain independence.
In addition, according to the report, strength and balance exercises can also improve future outcomes after transition times. key in our lives, such as pregnancy, menopause, disease diagnosis, retirement or a postoperative period.
On the other hand, they point out, these activities help to improve mood, sleep patterns, increase energy levels and reduce the risk of premature death.
What are these exercises?
The report recommends:
- resistance exercises, such as weightlifting or the use of one's body weight
- games with rackets, such as tennis, ping pong or badminton
- dance
- games with balloon
- walking or nordic walking (with canes)
Specific exercises and their intensity, recommends it According to experts, activities such as yoga or tai chi are beneficial for bones, muscles and balance.
Strengthening the health and physical function of every individual
According to the British report, muscles and bones can prevent falls that cause 95% of hip fractures . On the other hand, they say, muscle weakness increases the risk of falling in hip fractures. a 76% and those who have already fallen once are three times more likely to fall again.
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