The ultimate anti-aging walking plan
Physical activity is the basis for physical health. With every year of your life, you are gaining more and more benefits from physical activity. With age, the risk of chronic diseases increases, and regular exercise slows down this trend.
Some studies show that physical activity promotes good functioning of the heart and blood vessels, which in turn has a beneficial effect on the brain. In fact, you will notice even more the benefits of regular physical activity if you already have some kind of chronic illness, such as depression, coronary artery disease or diabetes.
The benefits of physical activity
Regular physical exercises improve the quality of your life, namely, improving:
- Your energy level.
- The sharpness of the mind.
- Mood (regular aerobic exercises help to cope with depression, anxiety and stress).
- Equilibrium, strength, flexibility, which are very important for the prevention of injuries and falls.
- Chances to cure chronic diseases. Physical activity often helps to cope with a chronic illness, almost without medication.
With age, a passive lifestyle increases your risk of chronic illness.
Conversely, regular aerobic exercise is one of the best defenders against chronic diseases, such as:
- Disease of the coronary arteries.
- High blood pressure.
- Osteoporosis (exercises with a load on the entire body are necessary).
- Diabetes of the second type.
- Chronic lung disease.
The goal of aerobic fitness is to increase the amount of oxygen that comes to your heart and muscles, and which contributes to their good performance. Any activities, including everyday activities, which for a long time increase the frequency of heart palpitations, can improve your fitness program.
Experts recommend adults to do moderate intensity exercises at least 2½ hours per week. Or they can do high intensity exercises at least 1¼ hours per week. People can do different kinds of exercises. It is useful to make jerks from 10 minutes for a day or a week.
The most optimal time is 200 min per week of moderate loads. According to the research of American scientists, women with excess weight who adhere to this regime, usually lose 14% of body weight. But if you do 150 minutes, the weight loss is 5% of body weight.
It will be enough 3-4 sessions per week for 45 minutes for beginners. Training on walking should start with a warm-up, then go to the usual step, then to the intensive one. It is necessary to actively work with your hands, monitor your breathing, which should be even. To restore breathing, it is necessary to switch to normal after an intensive step, once breathing is restored, you can return to an intensive walking.