8 minutes agoAuthor: Shashank Shukla
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India Middle aged people are increasingly falling prey to diseases. The biggest reason behind this is bad eating habits and distance from physical activity. According to a research published recently in ‘The Lancet’ Global Health, almost half of Indian adults do not meet the physical activity level set by the World Health Organization (WHO). This habit is becoming a serious threat to our health.
In this study conducted on 197 countries between the year 2000 and 2022, a big change was seen in the physical activity of Indian people. In India, in the year 2000, 22.4% adults stayed away from physical activity. In the year 2022, this figure will increase to 45.4%.
Are you also becoming a part of these statistics? If you stay away from physical activity, problems like heart diseases, type 2 diabetes, mental health can affect you. We can avoid this danger by changing our habits.
So today we relationship I will talk about-
- How to keep yourself fit in middle age?
- What to do if you don’t like exercise?
- What minimum physical activity is required?
How to start exercising in middle age?
It is very difficult to stay fit in middle age. Often we feel weak as we age, but with a little hard work and efforts in the right direction, you can bring a big change in your health. First of all, start the exercise with small steps. Start with a 15-20 minute walk every day and increase it gradually. Also take a balanced diet. Eating food rich in fresh fruits, vegetables and proteins will provide your body with the right nutrients.
What to do if you don’t like exercising?
None of us likes to work hard. If we are working hard then we are also doing it to get rest. Be it an effort to raise resources through jobs or food grains through farming.
Why can’t we workout for half an hour to stay fit when we can do the rest? We can make a big difference in our health by taking care of small things. Here we will talk about such activities through which we can make ourselves healthy.
How much activity is necessary to stay fit?
According to the World Health Organization (WHO), an adult should do 150 minutes of light exercise or 75 minutes of heavy activity every week.
How to start safely?
If you have any pre-existing health problems, consult your doctor. If you feel any problem or discomfort in the body, stop. Gradually include exercise in your daily routine. Do easy exercises in the beginning. Like do chair exercise or swimming. Always do light exercises keeping your age in mind.
Along with physical activity, proper diet is also very important. Include protein in your diet and eat nuts and yogurt instead of processed carbohydrates. When there is a right balance of diet and exercise, not only your body but also your mind will remain healthy.
Motivate yourself for exercise
Many times the routine gets broken due to change in routine. In such a situation, staying fit can be challenging, but we can motivate ourselves with some easy methods. For example, if you are out on vacation, make use of the hotel’s fitness center. While travelling, try to explore on foot.
If your exercise partner has moved away, exercise with a new friend. Find nearby fitness centers, parks, and ongoing fitness activities. If due to illness or injury you have not been able to be active for some time, try to slowly return to your old routine.
Exercise plan for increasing age
The most difficult thing with increasing age is the choice of exercise. Many times we end up hurting ourselves in the process of trying too hard. In such a situation, to avoid this, we should choose such exercises, which will keep us fit and also protect us from injury.
balance
Maintaining balance is important at any age. Yoga, stretching or any posture exercise can improve your balance. This improves the way we walk. It also helps in increasing your confidence.
cardio
Fast walking, climbing stairs, swimming are all cardio exercises. These activities help in strengthening heart health. From household chores to shopping, cardio makes your daily tasks easier and you don’t feel tired.
strength training
Strength and power training strengthens muscles and bones. With this you can work for long hours without fatigue. Also the body becomes strong.
Flexibility
Yoga or stretching keeps your body flexible. With this, you do not have to face the problem of muscle strain while doing small tasks.
