To delay aging and combat diseases that appear with age, nothing better than regular training and a fitness life.
When we reach old age, mobility problems usually begin and some diseases that can affect tissues, muscles and bones appear. To counteract your advance, It is important to perform cardiovascular, strength and flexibility trainingwhich is highly effective for body and mental well -being.
The World Health Organization recommends at least 150 minutes of moderate intensity exercises throughout the week. If the intensity rises, time can go down to 75, but the more physical activity we do, within our possibilities, the greater our physical and psychological well -being.
Strength training
The exercise that should not be missing in your training to protect your bones
One of the diseases that appears over time, especially after 50 years is the osteoporosis. This is because the body loses strength and structures, and the decomposition of the bones begins to be faster than regeneration. Fortunately, with a balanced diet and a specific training routine, this can be fought and reduced to a minimum possibility.
The physical activity that most helps to delay this deterioration are Resistance exercises. With strength training 2 to 3 times a week and moderate impact activities such as Run, jog, walk, aerobic exercise or dance The advance of osteoporosis can be greatly delayed.
Resistance exercises consist of Use of body weight to perform muscle contractions and thus strengthen muscles and bones. Among the most effective are squatillas, flexions And the most beneficial of all, the iron.
For a full fitness life: the food you should avoid
Another fundamental part of fitness life is food. To prevent osteoporosis, it is important to consumeLiments rich in calcium and vitamin D mainly, although the Magnesium and phosphorus They also help strengthen bones. Calcium -rich foods are the milk, cheeses, yogurt, almonds and sesame seeds inter alia.
While to consume vitamin D, the best foods are fish, meats and eggs. On the other hand, salt and sodium -rich foods, caffeine, butter and excess fats and proteins should be avoided, because these elements hinder calcium absorption and can help eliminate it through urine.
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
