Having a healthy adulthood training routine is more accessible than it seems and we tell you how to achieve it.
After 60 years of age, have a Fitness lifestyle It may seem quite distant, but this not necessarily It must consist of intense training Difficult to continue regularly and put the muscles, bones and joints at risk.
There are more accessible exercises, especially for older adults or people with reduced mobility, which are low impact. Among the active benefits are mobility, flexibility, autonomy and strength to perform everyday actions more easily. One of them is known as “Afghan march”.
Walk
What is Afghan march, the popular training for older adults
There are exercises and actions that we perform automatically, including walking and breathing. The walks are an excellent cardiovascular training and serve to activate the muscles of the legs and Core, but breathing is something automatic and do not pay enough attention. The Afghan march consists of regulate breathing at every step that takes place.
Normally it is usually short and superficial, what the Afghan march proposes is that it is deeper and more abdominal. There is a Frequent pattern called 3-1-3-1 And it consists of inhaling for 3 steps, keep the air in 1 and exhale in the next 3, waiting for 1 more step before inhaling again.
The multiple benefits of Afghan march
As much as it may not seem, the Afghan march brings great benefits to the agency, among them:
- Improve lung capacity: Deep breath training improves oxygenation and restores a broad and natural respiratory function.
- Increase resistance: Optimizes the use of oxygen and allows you to walk for longer speed. The feeling of fatigue decreases.
- Promote full attention: The concentration in breathing and the rhythm of the step favors a kind of active meditation. This reduces the flow of negative thoughts and improves attention capacity.
- Stimulates sensory perception: An intensification of the senses occurs, the colors, sounds and odors during the exercise are better perceived.
- Reduces stress and anxiety: Breathing control acts as a heart rate regulator. Calm the nervous system and generates a sense of relaxation that can be extended beyond physical exercise.
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.
