01/07/2024
The Age-Defying Benefits
of Exercise
Exercise can’t stop aging but can reduce its effects, improving physical and mental health. Regular physical activity reduces the risk of chronic diseases, lowers blood pressure, and alleviates anxiety and depression. Fitness means having muscle strength, endurance, mobility, and flexibility to perform activities without undue effort. Following the U.S. Physical Activity Guidelines, adults should aim for 150-300 minutes of moderate or 75-150 minutes of vigorous exercise weekly, plus muscle-strengthening activities twice a week. Movement is crucial for maintaining muscle mass, bone density, and overall health, especially as you age.
Why Walk ?
All you need are your two legs. You don’t need special equipment, a gym membership, or even a partner, though walking with a friend has its perks. Walking can help you lose body fat and improve your joint health, circulation, bone density, sleep cycle, blood pressure, and mood.
Set Goals
Ensure your initial goal is realistic. If 20 minutes daily leaves you exhausted and sore, try 10 minutes on alternate days. Gradually increase by 2 to 5 minutes each week as your fitness improves. Once you reach your target duration per session, you can add more days. For a more challenging workout, increase your speed or choose a route with more hills.
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