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Exercise serves to stay fit and prevent cardiovascular disease, but there are a number of key activities that help one to age better and that seem to have been forgotten.
These are the 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 qualifies these exercises as " Forgotten Guide " of Health
The report highlights the benefits of maintaining and improving the health that this type of exercise produces in all adults, not only among the elderly, and recommend incorporating them into routine At least twice a week .
"In addition to aerobic exercise, such as brisk walking, all adults should try to balance and strengthen their activities twice a week," said the doctor. Alison Tedstone, Director of the Department of Diet, Obesity and Physical Activity Public Health England
"On average, we are all living longer and this mix of people." Physical activities will help us to be well in our youth and to stay independent as we get older. "
— Muscles, Bone and Balance —
The English authorities believe that citizens are unclear about the importance of taking care of the body's strength, especially that of muscles and muscles. Bones, 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. [19659009] Between 18 and 30 years this type of exercise strengthens the strength of muscles and bones.
Between 30 and 60 maintain strength and slow natural decline [19659009] [19] 459004] From age 65 s preserve strength and maintain independence.
The risk of stopping the consumption of dairy products before the age of 25 years
In addition, says the report, exercises of strength and balance they can also improve the s future results after key transition moments in our lives, such as pregnancy, menopause, illness diagnosis, retirement or postoperative period.
On the other hand, they point out, these activities help to improve the state of mood, sleep patterns, increase energy levels and reduce the risk of death premature.
— What are these exercises? —
The report recommends:
– resistance exercises, such as weightlifting or the use of one's own weight
– snowshoeing games, such as tennis, ping pong or badminton
] – games with ball
– walking or Nordic walking (with walking sticks)
– Specific exercises and their intensity, the report recommends, should be adjusted to the state health and physical function of each individual. Experts say that activities such as yoga or tai chi are good for bones, muscles and balance.
Strengthen muscles and bones can prevent falls, which cause 95% In contrast, they say, muscle weakness increases the risk of falls in 76% and those who have already fallen have already tripled. the probability of falling back.
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