When your shoulder, trunk and thigh muscles are toned-up they will work well and you will not experience strains and injuries as often.
Suppleness: Developing good mobility in your neck, spine and joints will prevent you spraining ligaments and pulling muscles and tendons. You will also be less likely to experience aches and pains from stiff joints. Front Page.
You are in:. The risks of not taking exercise Introduction Whatever your age physical activity plays an important part in your health and well-being. A fitter body equals higher metabolism equals healthier weight. Think about it this way: Even a marathon runner who fits in multiple strength-training workouts per week can throw off their fitness by eating a diet of highly processed foods that are low in nutrients and high in saturated fats and sugars.
Similarly, someone with stellar workout and diet habits can sidetrack their fitness by not logging a consistently healthy amount of sleep each night. Sleep is incredibly important to keeping your body functioning optimally, explains W.
Slacking when it comes to sleep can undermine your fitness goals. The benefits of keeping both sleep and physical activity in check? Staying active helps your sleep, and logging the seven to nine hours of sleep per night recommended by the National Sleep Foundation helps you maintain the energy you need to actually stick to your workout goals and stay active Patience, patience.
For example, studies consistently link physical fitness with improved longevity. That means keeping them in top shape being fit can help lengthen your life span. And a rapidly growing body of research suggests being fit may help prevent dementia , too.
And in addition to all those benefits, fitness can help you live better and stronger through the years. One out of every three adults age 60 and older suffers from severe levels of muscle loss, called sarcopenia, according to data published in the November issue of the journal Age and Ageing. Getting regular exercise and keeping your body fit helps lower your risk of chronic problems, like heart disease, cancer, and type 2 diabetes. But what about the chronic problems that do show up?
Across the board, physical activity and maintaining fitness usually helps. You may need to modify your exercise routines or take specific precautions depending on your symptoms, according to information from the Mayo Clinic. But for most people, regular activity can help with such conditions as heart disease, diabetes, asthma , back pain , arthritis, and cancer. And maintaining fitness also helps ward off additional conditions you might otherwise be at risk for.
So how do you make fitness part of your overall lifestyle — and reach your own individual fitness goals? Jonesco recommends starting with meeting the federal guidelines for physical activity. The U. Department of Health and Human Services HHS recommends that, for general health, adults should aim for to minutes of moderate physical activity or 75 to minutes of vigorous-intensity aerobic physical activity each week.
The HHS guidelines also note that doing more than those quantities of activity will yield additional health benefits. And the guidelines recommend that adults do muscle-strengthening exercises of moderate or greater intensity for all the major muscle groups at least two days per week. Research shows that aerobic exercise is important for cardiovascular health Examples include walking, running, cycling, and swimming.
And other research shows that strength training provides other important health benefits. A study published in the February issue of the journal Obesity shows that, compared with cardiovascular exercise , resistance exercise is more effective at preventing the accumulation of abdominal visceral fat, which is linked to the development of chronic diseases, including heart disease, type 2 diabetes, and cancer Lifting weights, working with resistance bands, or performing body-weight exercises are all good options and should be used to match, and improve, your current fitness level.
And do realize that the guidelines leave a lot of room for personalization. This is on purpose because the most important aspect of a workout is keeping it up. Try swimming or take an indoor cycling class. And importantly, the HHS physical activity guidelines stress that some movement is better than none, and no matter how short a spurt of activity is, it can still count toward your weekly goals.
The bottom line is that adults should be moving more and sitting less over the course of their days. That may sound overwhelming but not if you expand how you think of exercise beyond time spent in the gym, Wickham says. Instead, think about all the movement you do as exercise.
Try breaking up long stints of sitting with any activity that takes your body through its full range of motion, feels good, and helps you dive back into whatever else you were doing with renewed energy. While experts are currently debating the benefit of stretching after a workout stretching before exercise is no longer advised , stretching throughout the day is a great way to ease tight muscles, relieve tension, and promote the flexibility you need to perform both in the gym and in life, according to Wickham.
Again, fitness is all about giving your body what it needs to thrive. Just make sure to listen. ACE is a nonprofit exercise professional and health-coaching certification organization.
AHA was founded in with the mission of fighting heart disease and stroke. Share on facebook. Share on twitter. Share on linkedin. Share on pinterest. Share on reddit.
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