Slowly increasing the amount of weight and number of repetitions you do as part of muscle strengthening activities will give you even more benefits, no matter your age. Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits. Only a few lifestyle choices have as large an impact on your health as physical activity.
People who regularly engage in these activities are more likely to be physically fit in terms of cardiorespiratory endurance. It is important to begin these activities slowly and gradually increase the intensity over time. For strength exercises, aim to work all your major muscle groups twice to three times each week, leaving 48 hours between each workout for recovery. If you choose to split your workouts to target a specific muscle group (e.g., “leg day”), that will require more frequent workouts.
Then consider practical strategies for keeping your fitness program on track. Stretching exercises keep your muscles and tendons flexible, preserve your posture, and improve mobility, especially as you age. Sports drinks impact on glucose (blood sugar)
Dehydration can lead to mildly higher blood sugar levels or significant spikes in your blood sugar. Putting the fun in fitness
Exercise is often recommended prescription-style, not suggested as a fun part of life.
A fit person is able to perform schoolwork, meet home responsibilities, and still have enough energy to enjoy sport and other leisure activities. A fit person can respond effectively to normal life situations, such as raking leaves at home, stocking shelves at a part-time job, and marching in the band at school. A fit person can also respond to emergency situations – for example, by running to get help or aiding a friend in distress. Muscle-strengthening activities like lifting weights can help you increase or maintain your muscle mass and strength. This is important for older adults who experience reduced muscle mass and muscle strength with aging.
What you choose will depend on your preferences, budget, and the space available in your home. For instance, a set of resistance bands is cheap and can be stored easily. But know that you can get in a good sweat session without a lot of equipment and without having to spend a lot of money.
Physical activity helps maintain a healthy blood pressure, keeps harmful plaque from building up in your arteries, reduces inflammation, improves blood sugar levels, strengthens bones, and helps stave off depression. In addition, a regular exercise program can make your sex life better, lead to better quality sleep, reduce your risk of some cancers, and is linked to longer life. Physical fitness is made up of 11 parts – 6 of them health related and 5 skill related. All of the parts are important to good performance in physical activity, including sports.