Regular exercise, which is most days a week reduces the risk of developing or dying from some of the leading causes of death in the United States. Regular physical activity improves health in the following ways:
* Reduces the risk of dying prematurely
* Reduces the risk of dying from heart disease
* Reduces the risk of developing diabetes
* Reduces the risk of colon cancer
* Reduces feelings of depression and anxiety
* Helps build and maintain bones, muscles and joints
* Help older adults become stronger and better able to move without falling
* Promotes psychological well-being
* Helps control weight, build muscle mass and reduce body fat
* Prevents or delays the development of high blood pressure and helps reduce blood pressure in adolescents and adults with hypertension
* Helps to release stress
How do you get started?
It is recommended that you talk with your doctor before starting an exercise program. This is especially important if you have not been physically active for a while if you have any health problems or if you are pregnant or elderly.
Start slowly. If you have been active for many years, you can not run a marathon, after two weeks of running. A period of 10 minutes of light exercise or brisk walking every day and for how long, and gradually the intensity of exercise.
Sneak exercise into your day:
* Use the stairs instead of the elevator.
* It should walk during a coffee break or lunch.
* Walk all or part of the way we work.
* Domestic work at a fast pace.
* Haravointi leaves or do other work site.
How can you stay with her?
Here are some tips to help you start and continue an exercise program:
* Choose something you enjoy doing. Make sure the activity is easy to perform, without forcing. For example, swimming is easier on arthritic joints.
* Get a partner. Exercising with someone else can make it funny.
* Vary your routine. You're less likely to get bored or injured if you change your routine. Walk one day. Bicycle the next day. Consider activities like dancing and racquet sports, even household chores like vacuuming or mowing the lawn.
* Choose a comfortable time of day. Do not work too soon after eating or when it gets too hot or cold. Find a time that suits you and when you feel good.
* Do not be discouraged. It may take some time before you notice some changes, or use.
* Forget "no pain, no gain." While pain is normal after the first outing of the year, the pain is not. Stop if it hurts.
* Make exercise fun. For example, reading, listening to music or watch TV while riding a stationary bike, or stroll through the zoo. You can learn a new dance or a new physical activity enjoyable.
The exercise affect heart disease?
Regular physical activity can help reduce the risk of heart disease. Physical activity can also help women to maintain or lose weight. It also helps to control blood pressure, reduces insulin needs and diabetes increases levels of HDL "good".
I know that exercise is good for the health of my heart, but what kind of activity are best?
Even low to moderate intensity activity such as walking for pleasure, stairs, gardening, yard work, moderate-to-year household, dance and fortified house, can help reduce the risk of heart disease. To get heart benefits from these activities, you must use one or more of them every day. More vigorous exercise to improve fitness of the heart and can reduce the risk of heart disease even more. This type of activity is called "aerobic" activity and includes activities such as hiking, jogging, swimming and jumping rope. Any physical activity you do well for at least 30 minutes can also strengthen your heart.
Do I need my doctor approval before starting an exercise program?
Most people do not have to go to a doctor before beginning a gradual, sensible exercise program. Not, however, consult your doctor before starting or increasing physical activity, if you have heart problems or had a heart attack or are taking medications for high blood pressure or heart problems. It 'also a good idea if you have more than 50 years of age and is not used for energy activities, or if you have a family history of developing heart disease early age.
What kind of exercise is suitable for older women?
It's always a good idea to include stretching, strength training and aerobic exercise or resistance to your exercise routine. We recommend that you start exercising slowly. You can start using all the good stretching routine before engaging in other activities. This allows the muscles and joints to be flexible, and are less likely to injure yourself when you actually start exercising. Aerobic exercise strengthens the heart and improves overall fitness by increasing the body's ability to utilize oxygen. Swimming, walking and dancing are "low impact" aerobic activities. Low impact activities are less likely to stress your body, avoid muscle and joint pounding of more "high impact" exercises like jogging and jumping rope. Weight-bearing exercises (walking, jogging, tennis) to help keep your bones strong. The purpose of the exercise is to improve health.
Current recommendations for physical activity is to accumulate at least 30 minutes of moderate physical activity most days of the week. You can do it in small attacks that add up to 30 minutes a day to receive health benefits. For example, three 10-minute matches, two attacks in 15 minutes, or 10 minutes and a 20-minute walk to meet the recommendation.
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