Медицинские услуги
© 2017-2021 Сайт «БЕЛМЕД.БАЙ», info@belmed.by
Julie Larsen, M.D.
Two hundred fifty thousand deaths each year are due to physical inactivity. Sixty percent of adults are sedentary, with no improvement in activity levels over the last 20 years in spite of extensive research confirming the health benefits of exercise. Documented health benefits of exercise include prevention of heart disease, cancer, diabetes, obesity, osteoporosis, hypertension, improved mental health, energy levels and more. Johns Hopkins Over 50 Newsletter called exercise the single most important anti-aging measure anyone can follow. Aging for many people is associated with a decline in strength, flexibility, cardiovascular fitness, bone density, and mental function. Most of this physiologic decline stems from inactivity and is not a natural consequence of aging. Recent research supports that it's never too late to start exercising and that even small increases can have great benefits. Studies show exercise can add two to six years to your life and improve the quality of your life dramatically. For those of you who are trying to lose weight, guess what's the main predictor of success in maintaining weight loss? You guessed it, EXERCISE!
Combine all types of exercise for the maximum anti-aging effect:
· Cardiovascular - At least 30 minutes on most days. Adults lose aerobic function at a rate of 1 percent per year starting at age 20. A study showed that in just three months, a 60-year old could regain the aerobic function of a 40-year old! If you already are doing 30 minutes daily, consider increasing the frequency or duration of your workout.
· Strength training - Two to three times per week. You lose muscle mass gradually after age 30. In the United States, about 50 percent of women over 65 cannot lift 10 pounds. It's never too late to start, benefits start to show at about three weeks and only continue to improve. Strength training not only makes you stronger, but it maintains bone density, prevents falls and increases metabolism. So it helps control weight.
· Flexibility - At least four times per week. Stretching is easy to do at home even while watching TV. Many people neglect stretching exercises but it's an integral part of the exercise prescription for healthy aging. If performed properly, stretching helps with movement, prevents injuries and is beneficial for the aches and pains that many people associate with aging.
Most people know they should exercise, yet the average adult spends 10 to 15 hours each day immobile. Often new exercisers are initially highly motivated to change but after a few months they lose interest. Research shows if you can exercise regularly for six months, you have made a change that can easily last a lifetime.
How do you stay motivated to exercise?
· Get an exercise partner
· Do exercise you enjoy, vary your routine and add music
· Schedule your exercise
· Set goals and reward yourself for achieving them
· Identify your barriers to exercise
· Consider hiring an exercise professional, such as a personal trainer
Remember: Start gradually. If you have health problems or a strong family history of heart disease, consult your doctor before starting a program.