Do you match your age? What does it really count for?

Exercise can not erase the years, but it can certainly help to avoid the effects of aging. In fact, being physically fit is one of the best things you can do for your physical and mental health.

“Physical fitness helps to reduce the risk of chronic diseases blood pressure “It can reduce the symptoms of anxiety and depression in some individuals,” said Scott Chatham, PhD, DPT, professor of kinesiology at Dominguez Hills University of California.

Meanwhile Fitness: does not change how many candles are on your birthday cake, it can rejuvenate you for years. “If you’re fit, you can strive to be 10-15 years younger,” says Michelle Olson, PhD, Senior Clinical Professor of Sports Science at Huntington College, Montgomery, AL.

But what exactly does “fit” mean? It turns out that it is a broad term in several senses, it does not require to look like an Olympian.

In general, “it means being able to have muscular strength, endurance, strength, joint mobility – general flexibility to perform tasks or physical activity without undue fatigue or extreme effort,” says Chitem.

So how do you get there? And what criteria can you use to determine if you are fit? These questions are answered by experts.

What do you need to get fit?

It’s more possible than you might think.

The US Government’s latest Physical Activity Guide clarifies everything for Americans.

“These guidelines provide a sample of common exercises for most individuals; everyone should strive to meet or exceed their recommendations,” says Chitem.

According to the guidelines, adults should do:

  • At least 150 minutes to 300 minutes of moderate-intensity exercise each week (for example, brisk walking or jumping in the yard) or 75 minutes to 150 minutes of moderate-intensity exercise (such as jogging or a strenuous fitness class) each week.
  • Two or more days a week for all major muscle groups.
  • Sit less during the day and move more.

This will reduce your risk of many health problems և set back what the years will do if you do not take any action.

“With normal aging, your muscle mass and bone density decrease, and if you do not put your heart and lungs out of your daily routine, your cardiorespiratory fitness will suffer,” said Walt Thompson, PhD, former president. American College of Sports Medicine.

You actually lose about 3% to 5% of your muscle mass in a decade by the time you turn 30, says Chitem. Flexibility և mobility also decreases with age. And even though you reach the peak of bone mass at the age of 17-30, you start to lose it quickly after the age of 50.

This is why being older does not allow you to go through the physical activity guidelines. In fact, the guidelines recommend that people 65 and older also do balance training.

However, you may have medical conditions or physical limitations that prevent you from reaching the goals of these weekly exercises, says Chitem. If so, you need to follow the guidelines in order to be as physically active as your abilities and circumstances allow, and know that you may need to change activities with age.

For example, running may be your main activity in your 20: 30s. But if you feel more pain and sore now that you are older, you can move on to less effective activities, such as brisk walking or cycling.

Also, it makes sense to add gradually heart:, strength training: Gradually balance the actions if you are not already doing them. If you have any health conditions that may affect what works best for you, ask your doctor first. You do not need a gym or luxury sportswear. Just move on: make it as fun as possible so you keep it.

Do not go for fitness age standards

Following official guidelines is one way to ensure you stay fit and even avoid the aches and pains that often come from everyday life, Olson says.

You can take physical fitness tests given by a qualified personal trainer. You can also find options at home, such as a sit-test, a compression test, a sit-and-reach test, and a և 1.5 mile run. There are articles online that say what age norms there are for men և women for these exercises. However, the norms compare how other men and women do these tasks. they are not standard you have to meet.

There is something called your fitness age, which is an indicator of your cardiorespiratory fitness. Although Cheatham says it does not have to be a valid measure of your overall fitness level, this online fitness age self test, which comes from the Norwegian University of Science and Technology, can be fun. It simply includes answers to a number of questions.

However, all this comes with a warning. “Do not rely on these so-called benchmarks, as they should be based on your individual needs, goals, and physical activity,” says Chitem.

Lastly, remember that any movement is better than no movement at all և moving more should be your ultimate goal.

“You’re not going to decide one day just to be physically fit, especially since you still have all the reasons you used to be inactive,” says Thompson. “Instead, think of these as actions that you must take on a regular basis,” he said.

see secret product in Box below

‘The accuracy or reliability of any information/material/calculation contained in this article is not guaranteed. This information has been brought to you by collecting from various mediums / astrologers / almanacs / discourses / beliefs / scriptures. Our purpose is only to deliver information, its users should take it as mere information. In addition, any use thereof shall be the responsibility of the user himself.’

Leave a Reply

Your email address will not be published.

Translate »