The effect of exercise on health is profound. It can protect you from a range of conditions, including heart disease, type 2 diabetes and some cancers. But the type and amount of exert you should do changes as you age. To ensure that you are doing the right type of exercise for your age, follow this simple guide.
In childhood, exercise helps control body weight
, builds healthy bones
and promotes self-confidence
and healthy sleep patterns
. The government recommends that children should get at least one hour
of exert a day. As a tip-off 😀 TAG 2 TT Children should try a variety of sports and develop abilities, such as swimming and the ability to made and kicking a ball. Lots of non-scheduled physical activity is great, too, such as playing in playgrounds. Encourage teenagers to keep one team sport, if possible. For adolescents who are not into team sports, swimming or athletics can be a good way to keep fitness levels up. Vary your training and keep it fun. Try tag rugby, rowing or boot camp. If you are a regular exerciser, get advice from an exercise professional to build “periodization” into your develop regime. This involves dividing your train regime into progressive cycles that manipulate different aspects of training — such as intensity, volume and type of exercise — to optimize your performance and ensure you peak for a planned workout event, such as a triathlon. Work smart. Try high-intensity interval training
. This is where explosions of high-intensity activity, up to 80% of your maximum heart rate, such as sprinting and cycling, are broken up with periods of lower-intensity exercise. This kind of workout is good for the time poor as it can be done in 20 minutes. For all women, and especially after childbirth, do pelvic floor exercises, sometimes known as Kegel exerts daily to help prevent incontinence
. Diversify your exert program to keep it interesting. Try boot camp, spin class or yoga. Try kettlebells or start a weight-training program in your gym. Take up operating, if you don’t operate already, and don’t be afraid to start a more intensive exercise program. You get more bang for your buck with operating versus walking. Pilates can be useful to build core strength to protect against back ache, which often starts
in this decade. Do strength training twice a week to maintain your muscle mass. Weight-bearing exerts, such as walking, is recommended. Walk fast enough so that your breathing rate increases and you break a sweat. Try something different. Tai chi can be excellent for balance
and relaxation. Try ballroom dancing or other forms of dancing; it’s a fun and sociable way to exert. Incorporate strength and flexibility exercisings twice a few weeks. Aqua-aerobics can be a great way to develop strength employing water as resistance. Maintain cardiovascular exercise, such as brisk walking.