Ageing gracefully is about many things:
keeping a positive attitude, staying flexible in your body and mind, and doing
the aerobic and strength exercises that are required to keep your body in
shape. According to one study published in the journal Circulation, people who
are more active have lower levels of inflammation and are less likely to suffer
from physical and mental health problems as they age. 150 minutes of moderate
aerobic activity each week, including activities such as brisk walking, is a
great way to reduce inflammation and improve health outcomes as you age.
While acute inflammation is a natural
response, it sometimes gets carried away and leads to chronic inflammation.
This can occur for many reasons, most of which fall into one of the following
three categories: a failed attempt to eliminate the causes of acute
inflammation, autoimmune disorders which attack the body by mistake, and
long-term exposure to dietary or environmental stresses. Reduced inflammation
has been shown to improve skin health, bone health, and weight-loss efforts
among countless other health benefits.
Aerobic exercise is not the entire answer,
however, with strength-based routines also needed to improve long-term health
outcomes. According to a new report produced by Public Health England (PHE),
too many people are neglecting to do the exercises needed for strong muscles
and bones as they age. While aerobic exercise is a great way to reduce chronic
inflammation and improve the health of your heart and lungs, other workouts are
needed for muscle and bone strengthening. Ageing gracefully isn't just about
looking good, it's about being able to function at your optimum level for as
long as possible. If you want to stay active and independent, flexibility and
balance training should be a priority.
According to Dr Zoe Williams from Public
Health England, "Being active isn't just about getting your heart pumping
- although this is a good way to begin. Strength and balance activities work in
conjunction with cardio activities like brisk walking, and come with a range of
health benefits throughout your life - it's never too late to start."
Recommended strength and balance activities include ball games, dancing,
resistance training, cycling, and yoga among others. Along with 150 minutes of
cardio each week, people are also advised to do strength exercises on two or
more days each week in order to workout all major muscle groups.
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