In days of old exercise was part of the daily routine, people walked most places and physical labour was a natural part of their daily routine. In fact if you look into the secrets of living centurions they have all lead a very physically, active life.
Staying active is a challenge for many of us as we spend much of the day sitting behind computuers, it’s a daily challenge I face myself trying to stay active.
Why is Exercise Absolutely Essential?
Aside from the obvious benefit of controlling your weight (a reason many people exercise) exercise also plays a key role in:
- increasing your energy levels because strangely enough the more energy you use, the more energy you have
- helping you have better quality sleep
- helps prevent chronic disease it improves your blood pressure, cholesterol levels and helps prevent mental illness i.e. Dementia and Alzheimers
- it boost feel good hormones and improves your mood
- exercise is anti-ageing and can help improve your IQ
What Kind Of Exercise?
Sadly after 30, you will lose up to a 1-3kg muscle mass every 10 years if you don’t have any form of strength or resistance training in your routine.
Aerobic exercise can add many years to your life and the WHO (World Health Organisation) recommends adults aged 18–64 should do at least 150 minutes of moderate aerobic activity in a week or 75 minutes of vigorous aerobic activity in a week. So this could be 30 minutes walking five times a week.
Aerobic exercise is only one piece of the puzzle and so when it comes to healthy ageing, strength training becomes very important and an essential part of your exercise routine.
There are differences between strength training and aerobic exercise.
– They both types burn calories and build muscle mass but at different rates.
– Aerobic exercise raises your heart rate for an extended period, burns fat and glucose during exercise.
– Strength (or weight) training will use up fat and glucose for hours (and sometimes days) after exercising, so your metabolism stays slightly elevated for a longer period of time following a strength training session than after an aerobic workout.
So why is strength training and having strong muscles so important to you?
Fewer muscles means your metabolism will slow down and you’ll gain fat instead. The beauty of muscle tissue is that even when your not working out it can burn calories which fat cells don’t do.
Much more importantly than that strength training is essential to keeping you fit, active, self-reliant because every move you make relies on your muscles, it will also maintain bone mass, preventing osteoporosis and gives you strength as you age to prevent injuries.
You’ll be leaner, toned and more importantly your muscles and bones will be stronger, improving your mobility, agility.
Essential Work Out Advice
- Be sure to stretch before and after your workout
- You don’t have to go to a gym or use weights, you can use body weight – these are all options.
- Don’t forget about strengthening your core as part of your work outs
- Keep exercise sessions fun and part of your daily routine so your more likely to do it
- Choose exercises to fit your schedule that match your fitness level and goals
- Be sure to get some good advice or guidance if your new to this type of exercise to avoid injury
Some Simple Strength Exercise To Consider As Part Of Your Training
- 20 body weight squats
- 10 push ups
- 20 walking lunges
- 15 second plank
- 30 Jumping Jacks
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