Recommended Fitness Regimens for All Ages from Experts

More and more people in the Western world suffer from diseases that could have been avoided had they just exercised regularly, but the idea of exercising every day is daunting and causes many to give up very quickly. However, many experts argue that you don’t have to go to the gym every day to be healthy, and in fact, there are some new guidelines to know about the amount and type of exercise recommended for each age group. In fact, the most important thing is to make exercise enjoyable for you, all you need to do is find an activity that interests you, it doesn’t have to be weight lifting or jogging, and engage in it with pleasure. Here are the recommendations for the amount and type of exercise recommended for each age group.

Ages 6-17

While children aged 3-5 need to be active all day long, older children need only one or more hours of moderate to high-intensity activity three times a week. Such an activity can be:

• Aerobic exercise like a dance
• Muscle-strengthening exercises like swimming
• Bone-strengthening exercises like running

There are many different classes to enroll children in which can activate their bodies. Let them go to a few different classes and see which form of exercise they enjoy the most.

Ages 18-64

Adults need to do more physical activity than children because they are also more vulnerable to disease due to lack of movement. Each type of exercise has different guidelines to achieve maximum health benefits, and you should dabble in them all:

• Aerobic exercise - at least 150-300 minutes per week at moderate intensity, or 75-150 minutes per week at high intensity. You can combine the two of course, and its recommended to spread these hours across a whole week. You can take up dancing, squash, swimming or cycling.
• Muscle-strengthening exercises - at least twice a week at medium to high intensity, with weight lifting or resistance exercises that strengthen all muscles, including legs, hips, back, abdomen, chest, shoulders, and arms. Swimming is a very recommended activity, but of course, you can also do weight training.
• General exercise - any exercise you add to the previous recommendations will benefit your body. Moderate intensity training can be quick walking or even raking leaves, and high-intensity training can be running and carrying heavy bags from the supermarket home. Know that every time you do such activities you only benefit your health. 

People aged 65 and over

Older adults should follow the recommendations for ages 18-64, but if they can’t because of chronic health problems, exercise should be done twice a week for one of the following types: aerobics, muscle-strengthening, or balance training. It is recommended that you combine these types and perform a different kind of workout each time. Simple examples of such exercises can be ballroom dancing or even walking backwards.
To understand what medium or high-intensity training is for you, rate the level of effort you need to use in a scale of 0 to 10, with 0 being sitting on a chair and 10 being the best effort you can make. Moderate intensity activity should be between 5-6 in effort, where you can talk while exercising but not sing.

Pregnant and postpartum women 

Every woman should consult with her healthcare professional about exercising during and after pregnancy to understand how much exercise is safe for her. If the doctor approves physical activity, the guidelines instruct you to perform moderate-intensity activity up to 150 minutes per week, and of course not once or twice, but spread over several days. If you were very active before getting pregnant, you may be able to continue your regular regimen with a few tweaks, but you should consult your doctor.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                                             FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                                                             https:// kneereplacement-stickclub.blogspot.com/                                                                                       FOR CROCHET DESIGNS                                                                                                                                                                                                                                 https://gscrochetdesigns.blogspot.com

 

 

Ask grandparents to keep doing housework, it’s good for their heart

After a heart attack, ask your grandparents to make their bed, do laundry or carry groceries as it may start the road to recovery soon, suggests a study.

According to researchers, a daily walk is proven to be beneficial, and tai chi, yoga and balance training can also help, but encouraging patients to do more chores around the house is the simplest way to get people moving.

The study published by the American Heart Association said patients should be encouraged to do everyday household chores instead of simply given medication.

The document said simple household tasks can improve strength and balance and reduce frailty -- particularly among elderly patients.

The study, published in the Circulation medical journal, suggests exercise training is still a daunting challenge for the majority of older patients with cardiovascular disease, reports Mail Online.
“Encouragement to make a bed, carry laundry, climb stairs, dance, or walk as part of a daily routine may better achieve healthful physically active behaviour in many older adults,” the researchers stated.

Dr Daniel Forman, a geriatric cardiologist and chair of the American Heart Association, said doctors are too focused on using drugs -- and instead should prioritise exercise.

Staying active is key to keeping heart diseases at bay.

“Many healthcare providers are focussed only on the medical management of diseases, such as heart failure, heart attacks, valvular heart disease and strokes, without directly focusing on helping patients maximize their physical function,” he said.

Dr Forman of the University of Pittsburgh added, “Emphasising physical function as a fundamental part of therapy can improve older patients’ quality of life and their ability to carry out activities of daily living.”

“By the time they’re 75, about half of cardiac patients are taking more than 10 medications, and they can have cumulative effects that are uncertain and which can be debilitating,” Forman concluded.
 

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.
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