In yet another example that regular exercise is one of the best medicines, researchers say that a brisk walk every day for just 10 minutes can preempt the crippling effects of arthritis and help you stay mobile.
The study looked at fifteen hundred people found in the national Osteoarthritis Initiative database. Everyone reported that they had been experiencing pain and stiffness in the hip, knee, ankle, or foot, but none reported disability at the beginning of the study. After four years, 23% who did not get at least one hour of brisk exercise a week had trouble with routine tasks like getting dressed, and 24% were walking too slowly to safely cross a street, a condition called "mobility disability." In contrast, people who got just one hour a week of brisk exercise reduced their risk of mobility disability by 85% while cutting the chances of struggling with routine tasks by 23%.
The remedy for staying mobile as you age is pretty simple: move it or lose it. However, if you just don't have the get-up and go you once did, there are ways you can increase your mobility. Find your age range below and apply the suggestions to adopt a more fit lifestyle to keep you mobile into your 70's and beyond.
These are the years that many guys develop chronic health conditions like cardiovascular disease, hypertension, and type 2 diabetes. These are also the years you'll start to notice significant changes to your body like an expanding waistline. Aches, pains, and stiffness are common, and you might feel like you no longer have the energy you once did. The best thing for these ailments is good, old fashioned movement.
Thirty minutes of something as simple as walking every day plus strength training three times a week are your best defense against disease and those aches and pains that come with age. Adding Yoga and Pilates can help keep things interesting while keeping you flexible and balanced.
The retirement years are a tempting time to kick back and take it easy. And although you certainly deserve to live the easy life, it may not be too good for your health. The risk for cancer increases, as does the risk for other chronic diseases. Studies show that regular exercise is the balm that may help prevent and even reverse many common health issues like diabetes and heart disease.
Cardio exercise is an absolute must for 30 minutes or better at least three times a week. And while you're walking or jogging, swing your arms for a cardio boost. Strength and flexibility are extremely important factors now, so find activities that engage both. Try something new like Tai Chi or Water Aerobics, they're a great way to meet new people, and you'll feel better too.
This is the age group where your physical activity is likely to take a big dip. Exercise is the key to keeping your body healthy and strong while helping prevent frailty and lessening the likelihood you'll experience a devastating fall.
As an extra bonus, movement improves cognitive function, helps battles depression, and promotes happiness. The key is exercising at the appropriate fitness level. Consider working with a fitness trainer or physical therapist who can create an exercise regime that is ideally suited to your mobility level.
With that said, brisk walking is always a great way to get some physical fitness in. If you're immobile, sitting in a chair or the side of your bed and lifting small weights can be extremely beneficial. Getting some exercises that work your legs and core is also very important. Doing leg lifts a few times a day is an excellent place to start. This will help you stay mobile and make it easier for you to do simple things like getting up from a chair or using the stairs.
So it's pretty straightforward - movement keeps you mobile! Don't be afraid to challenge yourself, but please do it safely. If you're unsteady in any way, have someone there with you when you exercise so you don't fall. Finding an exercise buddy will help keep you safe and motivated.
Along with daily movement, adding a healthy diet, quality sleep, and drinking plenty of water are terrific ways to help keep you mobile and independent as you age. Another thing you can do is add a dietary supplement with proven ingredients shown to help keep your joints flexible and free of discomfort. Prostavol's Turmeric is a natural antioxidant and anti-inflammatory that doubles as a therapeutic option for reducing the discomfort and soreness that creeps into your joints as you age.
"Just An Hour Of Weekly Walking Staves Off Disability". 1554. Eurekalert!. https://www.eurekalert.org/pub_releases/2019-04/nu-jah032819.php.
"Walking Just 1 Hour A Week May Improve Longevity". 2019. Medium. https://medium.com/luminate/walking-just-1-hour-a-week-may-improve-longevity-950687216b6d.
"Almost Any Physical Activity Can Make You Smarter". 2019. Medium. https://medium.com/luminate/almost-any-physical-activity-can-make-you-smarter-6e2f19960d31.
Dragos D et al. Phytomedicine in joint disorders. Nutrients 2017 Jan; 9(1): 70.
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