Dermatologist offers his personal ideas.
It is proven that regular weekly exercise increases longevity and prevents many most common health problems,
I have been writing about this for years and I am a big supporter of exercises for health and vitality. But how are you still interested in daily workouts and how much exercise do you need to do?
How are you motivated to play sports every week?
Seeing people who train and who look and feel great. My husband, who reads the Wall Street Journal every morning, just sent me a link to a very motivated local woman represented in the WSJ – and we don't live anywhere near New York. Click here to see the article and photo., I hope to be her in 89!
The article tells about 89-year-old Gale Roper, who lives in Healdsburg (our part of the world), and she diligently does her studies. She swims three times a week and more. She is a former US Olympian and has been swimming in the Masters for many years. She also finds ways to turn daily homework into fitness exercises, such as lunges, when she vacuums or flexes her biceps with a cold iron before ironing! This is a creative multitasking that helps her do the exercises. And – a picture of her in the WSJ shows her energy, happiness and vitality. For me, Gale is a role model. If I ever remind Gale when I am 89, I will be delighted.
What diseases help prevent and reverse?
The benefits of the exercises have been shown to help fight and slow down some of the most common health problems::
- Heart disease and other cardiovascular diseases, such as high blood pressure and stroke.
- Diabetes and obesityExercise helps you better maintain healthy blood sugar and energy levels.
- Arthritis and back pain (both of which I struggled, and I know from personal experience that exercises are necessary).
- Dementia, Alzheimer's and Parkinson's Disease
- crayfish (This is very important to me due to the inheritance of the BRCA gene and ovarian cancer and the cancer survivor himself).
The exercise was even shown reverse cell aging – Yes, return your cell watch.
Why does exercise support health?
Exercise changes the physiology of your body:
- helping to combat inflammation, which contributes to the development of cancer, cardiovascular diseases and many other common health problems;
- strengthening your immune system; and
- reducing the risk of obesity (also associated with health problems and an increased risk of developing cancer).
It probably does a lot more that remains to be discovered. I know that I look and feel much more alive and energetic after a good workout. Gail's photo confirms this – I want to look as vital as Gale if I'm lucky, and I reached 89.
How much exercise does it take to stay healthy?
I followed the medical and scientific literature about the exercises for many years and translated it into practical conditions. My goal is 150 minutes a week of moderate cardio workouts, as well as workouts for strengthening and flexibility. I aim for 3 weekly 50-minute sessions of moderate cardio. It means:
150 minutes a week (only 2 hours and 30 minutes) aerobic activity of medium intensity
Measured by the ability to speak, but not to sing!
CDC gives examples like:
- walk fast at a speed of 3 miles per hour or faster
- water aerobics,
- cycling is slower than 10 miles per hour
- doubles tennis
- ballroom dancing
- general gardening.
75 minutes (1 hour and 15 minutes) of intense aerobic activity
Measured by the fact that he cannot say more than a few words without catching his breath! CDC gives examples like:
- running or walking
- swimming circles,
- single tennis
- aerobic dancing,
- cycling 10 miles per hour or faster
- jumping rope
- heavy gardening, such as digging or tilling,
- trekking up the hill or with a heavy backpack.
The combination of them is performed for at least 10 minutes of sessions during the week. This is very doable!
The best anti-aging fitness regimen.
In addition to cardio exercises, you also want to do:
Power training to help prevent age-related muscle loss. You need strength to cope with daily activities such as getting in and out of a bath, climbing stairs, etc. Weight training also helps strengthen bones and support joints. Options include weight training, push ups and squats, yoga, or even heavy gardening.
Flexibility exercises It is also important to maintain a range of motion for your joints.
Stability exercises also important for maintaining balance and preventing falls,
Exercises for flexibility, strength and stability – which is why yoga is such a multi-tasking exercise – you get a top three in yoga classes. I'm a fan!
Let Gail be our motivation — at 89 she pumps out life force. It's spring, capture your natural desire to go for a walk. Sign up for yoga classes or weight training at the local gym. Do some exercises with your workouts. Let spring make us move.
And when you are outside, be sure to use good sun protection. Wear a hat and sunscreen and a good zinc oxide sunscreen.
Click here for my dermatologist's sun protection tips and solutions.
Note that in the photo, Gail also wears a full-body swimsuit, just like me when I swim. Yes, I have strange looks in the pool, but my skin will last a lifetime, and I get a better workout thanks to tightening the suit in the water.
about the author
Dr. Bailey Skin Care