Many people believe that regular exercise is the solution to all health problems, even those related to natural aging process. Of course, this is an irreversible effect that we are all bound to go through sooner or later. However, there are certain types of workouts that can prevent the most typical diseases derived from the passage of age.
Physical activity can increase life expectancy by limiting the development and progression of chronic diseases, especially once over 40 years old, an age in which everyone begins to think about what will come from then on. "There comes a time in life when we realize that we are not invincible ", comment Holly Perkins, personal trainer, in 'Prevention'.
Strength training has been shown to decrease pain associated with arthritis and prevent its onset
"Believe it or not, the body begins to age after 30, in a decline that becomes more aggressive with each passing year, "he reasons. Therefore, below we will see four exercises for each age-related condition to perform each week once you pass the quarantine, and above all, to stay healthy , happy and in good physical shape.
As the name suggests, these types of exercises serve to keep the to the most important organ in the whole body: the heart. Running, dancing, cycling, walking or swimming. Any of these activities will make your heart not stop pumping and remain in perfect health. "You must apply a minimum of effort in cardio workouts for you to notice results, do them regularly so that what is gained is not reversed"advises Perkins.
According to the British National Osteoporysis Foundation, about one in two women over the age of 50 will break a bone due to osteoporosis, a disease in which the bones become weak, increasing the risk of fractures. One of the best methods to counteract this effect is consume a lot of calcium and do high-intensity sports or weights: tennis, sprint races or basketball are some of the sports recommended by the expert.
These types of workouts are great for reducing the risk of arthritis, which increases with age. The aches and pains can appear at any time in life, but are more common after 40. "Strength training has been shown to decrease pain associated with arthritis and it prevents their onset, "explains Perkins." You don't have to spend hours in the gym lifting weights, all you need is to do squats or deadlifts to strengthen your joints and muscles. "
This type of sport is great to combat mental disorders such as depression, which are more frequent among the population than we would like. Although all exercise can help, more and more research shows that yoga is the best exercise to reduce stress and improve mood. A study published in the 'US National Library of Medicine' attests that this activity increases the levels of GABA, a neurotransmitter that regulates the mood.
"We know for sure that yoga is very good for stress reduction, and we know that there is a correlation between anxiety and mood disorders," says Perkins. "Even better, certain types of yoga can also pass for weight training and they even offer advantages for cardiovascular health, making it a very complete type of sport ".