أنشئ حسابًا أو سجّل الدخول للانضمام إلى مجتمعك المهني.
sports,eat helthy , belive in yourself , motivate oneself, you probably saw grandparents running around the city early in the morning, they need to take us an example, running or walking in the morning , or just yoga . this is the key to health and youth
Healthy food, Sorts specially walk. be away from smoke or drind alcohol and always drink a lot of water every day
as u get older, you should take a daily fitness routine such as yoga and walk and use good vitamins and mineral for long health.
How to keep fit at age 50:
1) lift the body through the rings to the knee, bending the knees, an exercise strengthens the knees, which have many problems, especially after the age of fifty, and is resisting aging, and restore fitness, and can be used for cycling, kayaking and swimming instead exercise .
2) Squat exercises: It helps to prevent arthritis, by strengthening all muscles below the body, and improve flexibility, while lowering your body up to your left knee at a 90 degree angle through 10: 15 repetition, keeping your back straight.
3) Folic acid intake: Researchers at the University of Oklahoma found that 40% of older men You do not get the recommended daily amount of folic acid, a vitamin that helps prevent heart disease because it contains B12, and vitamin A which helps your body absorb folic acid, so be sure to take tablets high fiber and free Of sugar.
There are basic principles that experts base upon determining the appropriate sports program for fitness after 40 years, most notably:
- Health: According to a recent study by the World Health Organization, health after 40 means being free of diseases caused by obesity (diabetes and high blood pressure). Experts noted a marked improvement in the health of individuals studied as a result of their abandonment of erratic dietary and behavioral patterns. In general, research findings suggest that, by middle age, a large number of individuals have been ingested with erroneous food patterns that often reach the level of addiction, increasing the risk of malnutrition (indigestion, nervous colon and obesity). Therefore, it is recommended to balance the intake of food and energy, in addition to the importance of periodic examination (tests of cholesterol and breast and women's blood sugar and bone density and test thyroid).
- Physical strength: The second word is the equivalent of fitness. Fitness experts say people over the age of 40 need special programs that increase their ability to endure for longer periods so that they can perform normal daily activities efficiently and without fatigue, such as going out to work, arranging a home, or sharing family entertainment activities. In order to obtain appropriate muscle strength, muscle cells must receive adequate oxygen through the blood stream, highlighting the importance of aerobic exercise (walking, running, swimming and cycling) more than others at that stage. In this context, a recent research indicates the "American Sports Authority"
That the duration of aerobic exercise to be carried out at this stage is thirty minutes spanning three to four times during the week, provided that it starts at a slow pace in the first five minutes, and according to the ideal rate of BMI, and then ends gradually gradually in the last ten minutes of Exercise, which prevents the incidence of strokes and heart attacks at an advanced age (especially between 60 to 80 years).
- Energy: Contrary to what the public thinks, exercise does not consume energy, but adds more. The results of studies from the Center for Sports Medicine and Health Care in America show that regular exercise in the post-40s promotes energy levels, especially in the early morning before breakfast. In this sense, nutritionists advise to eat a cup of water added to it suspended from pure honey before starting the exercise, and drink a drink of protein and fruit after 30 minutes of stopping exercise.
Perfect specification:
Fitness experts at the National Academy of Physical Education and Sport reveal "Romania" about the specificationsI deal in the appropriate sports program for the stage Post-forty:
- Diversification: It is recommended to diversify the sports program and not rely on a specific pattern of exercise, preferably especially the combination of walking, swimming and cycling as an exercise. Recent studies confirm that the exercise of 30 minutes of aerobic exercise, divided into three stages of 10 minutes each distributed on the day equivalent to the benefit of 30 minutes of continuous exercise. On the other hand, fitness experts recommend changing the exercise sequence each time, adjusting the frequency of movements in each group, making the exercise more enjoyable, versatile and committed.
- Daily exercise: It is necessary to get as regular exercise sport as possible, without the need to perform a certain type of exercise sport daily. The sports program should include a number of exercises sport performed three days a week, as well as weight lifting exercises twice a week. It is recommended to start flexibility exercises and warm up and lengthening to prepare the muscles, especially as the age of its role in the activation of blood circulation and increase the payment of oxygen-laden blood to the brain, as well as reduce the incidence of injuries caused by sports such as muscle, back pain and roughness of the neck and knee ligament ligaments.
- Sharing groups: After 40 years, many people tend to slow down and rest because of their constant feeling of fatigue, chronic tiredness and exhaustion due to aging. In this regard, fitness experts consider that individuals forming groups is a key tool to ensure that they continue to exercise. Therefore, it is advisable to identify new characters in the training class will be motivated to continue and perseverance on the sports program.
- Visual chart: The middle age is a critical period to maintain health and permanence. Therefore, experts suggest that a special record consisting of a graphic or a diagram that serves as a quick visual reference should be maintained to show the results achieved. This method helps to observe the progress of the sports program, which makes one feel self-satisfied and motivated as a result of controlling health matters. Make them at their natural rates such as blood pressure, cholesterol, weight and BMI.
Practical tips for the post-40s:
1. Do not compare yourself to anyone else. One can raise heavier weights, run faster or climb more stairs, depending on his muscle mass, physical flexibility, and the stage he started During which training.
2. Keep in mind that you should not adhere to a specific pattern of daily exercise, focusing on sports that improve your fitness and help you practice your activities The daily work and home are lively and energetic.
3 - Wear suitable clothing for your sport:
If you are a walking and running enthusiast, you should be careful to buy good shoes that do not adversely affect the knee and joints, while in swimming prefer to buy good swimming goggles to protect the eye from inflammation ...
4 - Avoid exposure to pain, especially at this stage, as the stress in the training of exercise sport to damage the muscle tissue and injury often twisting or rupture of the leg.
5 - Do not eat food before or after the exercise directly, as the first measure to the weight of the body and inactivity due to the flow of blood to the stomach to absorb and digest food, while the second measure to the body to extract energy instead of burning fat accumulated in it. Fitness experts believe that the best time to practice is after eating three hours.
6 - Follow-up with a specialized coach, as many exercise programs without sufficient information on the extent of exercise appropriate to the nature of their bodies and their health.
Hello Salma- The answer to your question is very simple. Change your diet at age 38...why? You no longer need meat products; substitute them instead for Tofu or Tofu based foods. Excercise needs to be more focused on the quality of training as opped to how much you train. I always tell people to get into Yoga. It will always keep you flexible and healthy. Get into Yogurt mix with nuts or just plain yogurt in the flavors you like. I mix my yogurt in many ways so don't be afraid to explore. Keep your mind growing as well a healthy mindset is vital as one grows older. Become more in tune with your body as you grow older. You see, your body always talks to you...but in youth, we do not listen to it. Hence this is when problems start so it very important to stay in tunes as to who you are physically as well as mentally. Things will change in you but your food in take, it is the first indicator of change. Eat foods that are less hard or heavy on the digestive system. Exercise in targeting areas such as, "healthy need", this my term I use in teaching seniors. Leg excercises are extremely vital as you grow older. Bike machine (for cardio development), leg presses, and extensions etc ( for maintaining good low body strength). futher low back and back exercses are ital as well as a good ab workout . The abs support the the back and skeletal frame overall so keeping these areas strong is very important. You will see that Yoga covers many areas in this. As you grow older it is possible to gain 5 to 7 pounds of new muscle mass "depending who you are in the genetic makeup of your family history"...Yes, your Genes matter in this. Keep busy learning new things, learn to let go of meaningless thoughts that are no longer need in life...this means a better healthier mindset...always stay focused, meditate, eat right, exercise and feel the love of life every day....
Never stop exercising. Even half an hour per day can keep you fited. Also eating correct food at ''the right time'' is a big issue.
eat less, drink more, free your brain from stress. walk in greens,
