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Walking is simply not enough, according to a re-examination of the Public Health England (PHE) Evidence, which reveals a major disconnect between the exercise that people need and what's going on. They really do.
People should also do taiji, weightlifting or ballroom dancing, although carrying heavy shopping bags at home could do the trick.
Aerobic exercise, such as walking or gardening, is good for the heart and improves circulation.
The PHE review indicated that muscle and bone building activities are essential to future health and well-being.
In the elderly, low muscle strength increased the risk of falling by 76%, PHE said.
Strengthening and balancing activities not only help prevent falls, but also improve mood and sleep. The best forms of exercise, according to the evidence review, are ball games, racket sports, dancing, Nordic walking and resistance training – usually the workout with weights, "
" The understanding of people to walk more and to do aerobic activity and maintain heart rate increased, but the need for all of us to do two sessions of strength and strength. The week has been the Cinderella of public health councils, "said Louise Ansari of the Center for Aging Better.
Walking has become increasingly popular, but fewer people have accepted the need to stay. standing up and sitting less, and muscle building and balance have been largely forgotten.
According to the Health Survey in England in 2016, 66% of men and 58% of men women met the aerobic guideline – 150 minutes of moderate activity or 75 minutes of vigorous activity per week.
But only 31% of men and 23% of women also practiced bodybuilding exercises, and this percentage dropped to 12%. 65 years old
The muscles tend to be at their peak in their thirties, said Mrs. Ansari, and muscle tone continues as we reach age 40, unless we are actively working on it.
The best forms of exercise According to the examination of the evidence, there are ball games, racket sports, dancing, Nordic walking and bodybuilding, usually with weights, but also with bodyweight exercises that can be performed anywhere.
Strengthen the muscles and help us keep our balance
In Nordic walking, for example, two poles are used. She said, "If you are a reasonably fit adult and you are walking, you should also do yoga, taiji or racket sports or bodybuilding. in a structured exercise class, you can do two long sessions a week. "
But the exercise should not be in a gym," she added. "You can also make sure to go up and down the stairs instead of taking the elevator, c & # 39; is a resistance training. "
Dance of all kinds is good for muscles and balance, from folk to salsa
The board is not just for the elderly." Along with aerobic exercises such as brisk walking, all adults should aim to strengthen and balance activities twice a week, "said Dr. Alison Tedstone, Head of Diet, Obesity and Disease. Physical Activity at PHE
We all live longer and this mix of physical activity will help us stay healthy in our youth and stay independent as we get older. "
THE GUARDIAN
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