Posted by Alternative Medicine on September 16, 2014 in Health with No Comments
Weight or Strength Training
Weight training is very important for keeping our muscles and bones strong and healthy. As we get older, this becomes particularly important for upper body strength, which tends to naturally decline with age. Bodybuilding is not the aim. Two 15-minute sessions spaced out during the week are ideal. Put the emphasis on doing comfortable repetitions of low weights rather than going for broke on the Olympic bar. Press-ups are an excellent exercise for upper body strength. As with other forms of exercise, it is important not to overdo it. Listen to your own body and know the difference between a little bit of exercise-induced stiffness and the soreness that can come from an injury.
Flexibility Exercises
Stretching should be an essential part of any exercise programme, as it helps to keep the body loose and prevent injury. Working on and improving flexibility is also an important part of any rehabilitation programme after an injury. Exercises to strengthen the lower back and stomach muscles, often called core stabilisation exercises, are now recognised as being very important in injury prevention.
Stretching is also a great way to relax and unwind. The best stretching routine is the one that works best for you. Your doctor or physiotherapist can help you plan a specific programme for your needs.
There is a much greater emphasis on incorporating a more holistic approach to healthcare today. This can be seen by the increasing popularity of yoga, Pilates and tai chi. Personally I have been impressed by some elderly patients who practise yoga, especially with regard to their degree of flexibility and suppleness. Don’t assume that yoga and Pilates are for women only, men can get the same health benefits from these activities.
How Much Exercise is Enough?
We were born to exercise. Primitive man was a hunter and gatherer and may have run many miles on a daily basis, gathering berries and escaping the clutches of lions and other wild beasts. However, this hunter-gatherer role has diminished as society has modernised, and now modern man can often spend his day sitting at a desk, behind a wheel of a car or slouched in front of a computer or TV screen. Of course this doesn’t describe all of us, but you get the picture. We need to be much more proactive about taking exercise. It is felt that we need at least 30 minutes of moderate exercise daily or on most days of the week, i.e. 210 minutes per week. This is what is needed to keep our hearts, bodies and minds healthy Viagra online. Moderate exercise means that you should get warm, but you don’t have to sweat.
Know Your Numbers
- 30 minutes/day on most days (at least 5 times per week) or
- 210 minutes/week of moderate exercise
- 45-60 minutes/day if overweight or at risk of obesity
- 60-90 minutes/day if obese
- 10,000 steps equates to 5 miles/8 kilometres
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