Exercise is beneficial at any age, but as you get older you might get more nervous about starting to exercise regularly. Here’s some advice from the US government National Institute on Aging, including information on what the benefits are likely to be and how to keep track of your progress.
The World Cancer Research Fund (WCRF) estimates that about 10,000 cases of breast and bowel cancer could be prevented every year in the UK alone through people being more physically active. They also estimate that about 4,600 bowel cancer cases could be prevented simply if people in the UK did more brisk walking and other forms of moderate activity. Moderate exercise makes your heart beat a bit faster and makes you breathe more deeply.
For competitive bicyclists with goals – whether competing in the Tour de France or aiming for the podium at a local race – faster cycling comes from training regimens based on various zones of exercise intensity. New research from exercise scientists at the University of New Hampshire has found that effective training regimens, which generally are created after expensive, time-consuming laboratory tests, can be developed from a relatively simple, do-it-yourself test.
The millions of middle-aged and older adults who suffer from insomnia have a new drug-free prescription for a more restful night’s sleep. Regular aerobic exercise improves the quality of sleep, mood and vitality, according to a small but significant 2010 study from Northwestern Medicine.
Colon cancer is one of the leading causes of cancer deaths. Read about the symptoms, facts and a study in the British Journal of Cancer that has shown how to cut the risk of colon cancer by a quarter.
A group of “professional couch potatoes,” as one researcher described them, has proven that even moderate exercise – in this case walking at one’s own pace for 40 minutes three times a week – can enhance the connectivity of important brain circuits, combat declines in brain function associated with aging and increase performance on cognitive tasks.
Current gym dogma holds that to build muscle size you need to lift heavy weights. However, a study conducted at McMaster University has shown that a similar degree of muscle building can be achieved by using lighter weights. The secret is to pump iron until you reach muscle fatigue.
I’m a very keen on going to the gym; people are often interested in asking me what I do there, but then make some negative comments too. Here are some of the gym myths I’ve encountered and my response to them:
Muscle-strengthening activities can provide numerous health benefits, particularly as you grow older. There are many ways you can strengthen your muscles, whether it's at home or the gym. The activities you choose should work all the major muscle groups of your body (legs, hips, back, chest, abdomen, shoulders, and arms).
You can have toned arms whatever your age. It may be easier to have toned arms when in your twenties than when you’re in your fifties, sixties or seventies. But it can be done. It takes hard work and determination, but there are all sorts of other benefits. You will be stronger too, so carrying shopping, lifting a grandchild, moving garden rubbish all becomes easier.
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