Staying active and keeping fit is a crucial part of retaining our general feeling of wellbeing as we get older. Phyisical activity should be part of life not just something we experienced as children. As children we were running around using all our energy in play.
When we became adults this physical activities declined because of jobs, and too many home comforts like washing machings, vaccum cleaners dishwashers and likes YET WE DESIRE TO LIVE LONG
All parts of the body which have a function, if used in moderation and exercise in labours in which each is accustomed become healthy, well developed and will age slowly.
An average person lean body mass declines with age and the rate of decline accelerate after the age of 45. Muscles also become shorter with age and if inactive they contract, causing stiffness, aches and pain.
There are three types of exercise
Aerobic defines the function of cell that need oxygen to burn food in order to create energy. Aerobic exercise gets the heart pumping faster. When you exercise, your muscles need extra oxygen and nourishment. Energy comes from the breakdown of sugars in the muscle tissue and its energy reaches the muscles cells through the bloodstream. Exercise will make the heart muscles more supple, enabling contractions to be more powerful and forcing out more blood.
While swimming is regarded as Aerobic, slow swimming and slow strolling are not Aerobic. For an exercise to be Aerobic you have to get slightly out of breath. Your pulse rate should rise, with aerobic exercise.
Anaerobic are the exercise that take place during the first phase of any physical exercise. Any continous exercise which exceed 20 minutes in length becomes Aerobic.
Anaerobic exercise helps increase lymphatic circulation, speed up gastro-instestinal functioning, reduce diabates as the cells becomes more receptive to insuline and prevent disability.
There are several ways of muscle strengthening . The use of weight works the heart to a certain degree and so it may also fall under Aerobic category. However most muscle strengthening exercise use resistance machines at a gym or use of hand or ankle weights at home.
You can isolate muscle groups, shoulders, arms, calve thighs, hips, abdominal can all be strengthened according to your own desire.
It is best to start with supervised programme as lifting weights could raise your blood pressure. Also make sure you do not arch your back through straining to lift weight
Muscle strengthening exercise increases the muscle strength, increases bone density, build tendon and ligament strength, build muscle tissue and provide a greater capacity for the storage glycogen which is needed for energy. It also build new muscle fibres, thus regenerating lost muscle power.
HOW TO EXERCISE
When you starts off, exercise for at least twenty minutes and only when you are comfortable.then you can gradually build up to longer sessions. Maintain a regular programme. If you are so busy to put aside time for exercise, you can try incorporating it in your average working days. You can use the staircase instead of the lift, walk to work or part of the distance, hand wash your clothes instead of machine wash, Clean your dishes, use a broom to sweep your house at least twice in a week.
PREGNANCY AND EXERCISE
It is very beneficial for pregnant women to do excercise. Swimming is the most beneficial exercise during pregnancy since It benefits the mother and the baby. This is because it oxygenates the blood and this in turns nourishes the baby and creates a healthier environment.
EXERCISE AFTER BIRTH
Exercise after birth depends on the manner of birth. It is was a normal birth then the exercise can start after the fourth week. If it was a cesarean section then you will have to wait longer as the abdominal muscles are very sensitive. You will need to consult your doctor before you start
The aim of the exercise after birth is to make contact with your body in order to tone and strengthen it back to how it was before pregnancy.
ARTHRITIS AND EXERCISE
Arthritis is a disease that is affecting a large number of people worldwide. Arthritis is not contiguous and unlike cancer and heart disease it is rarely a direct cause of death.
It is possible to lead a full active life despite arthritis. Do not let it control you. Arthritis can be completely disabling if you allow it take over your life and your joy.
Exercise plays a major part when it comes to how you control the disease. Keeping your joints flexible and mobile will help to preserve their functioning as this assist the secretion of SINOVIAL fluid, “This is a lubrication needed for joint movements”.
Though appropriate rest will help to reduce joint inflammation, muscle can lose 30 percent of its bulk. This muscle weakness from lack of physical activity is very common with people suffering from arthritis.
Exercise will also help to relieve some of physical discomfort which accompanies arthritis. Pain may be worse in the morning and after rest because fluid leaks out of the blood vessels and lymph channels during sleep and it floods the tissue surrounding the joints.
Exercise pumps the fluid out back Into the blood vessels and lymph channels and thus cleaning the joints and reducing pain. Exercise will also be beneficial when it comes to the psychological problems associated with arthritis. With some people the emotional pain and loss of self-esteem becomes more disheartening than the physical pain brought about by worries about the future.
When exercise is done regularly people will suffer less stress, depression and anxiety. Exercise triggers the release of ENDORPHINS a hormone produced by the PITUITARY gland. When endorphin enters the bloodstream they relieve pain and bring a sense of cheerfulness.
The most important types of exercise for those who suffers from arthritis are:-
1 Range of motion and stretching exercise
2 Muscle strengthening exercise which don’t place exes stress on the affected joints.
3 Aerobic exercise such as swimming , walking cycling and dancing.
For those patient suffering from arthritis, a carefully monitored exercise program can help prevent immobility in the musculoskeletal system and thus reduce the risk of:-
1 weakness and hence wasting of muscles, ligaments, tendons and bones
2 Joint cartilage degeneration
3 Osteoporosis and bone fracture.
4 Shortening of muscles, tendons, ligaments and joint capsules which limits the range of the joints motion and impairs mobility
A good way to start exercising is with the fingers as the hands are mostly the first to show signs of arthritis to the majority of the arthritis patients.
EXERCISE FOR BRAIN FITNESS
The brain is the most increadable living organ ever created yet it is still susceptible to the same life chages as the body. We are born with billions of brain cells known as NEURONS but with time they begin to die and they bocome less efficiency
As we grow with age we start to lose the neurotransmitters which are the chemical messengers which transport information to and from the nerve cells. The effectiveness of this will depends on how our ageing brain is stimulated.
Mental functions changes with age. As the efficiency of the brain neurons reduce, so is the lessening of the mental speed. Messages takes longer to travel from brain to the body and so an individual reaction speed decreases.
The learning capacity is another mental functioning change. The temporal lobes that is in charge of new learning become vulnerable to the effect of ageing making it difficult to master new techniques and routines.
The working memory which is also known as mental notebook also weakens with age. This is the part of our brain that enables us to juggle our thoughts and organize the day today events.
It is not that we lose our memory as we grow old but that we accumulate more information to store while at the same time our capacity to store decreases.
To remain mentally young we must exercise the mind as well as the body and this will lead to an opportunity to become more knowledgeable with age.
Stimulating the brain.
The left side of the brain is the one concerned with logical thinking.
Filling in crosswords
Learning a language
The Right side of the brain is concerned with creativity
EXERCISE FOR THE MENTAL MUSCLESimgres brain
1 Name out loud very quickly 20 different types of fruits
2 Name out loud 20 objects beginning with letter N
3 Remember and say out loud ten persons you saw or heard or spoke to today
4 For 4-5 minutes day hold a newspaper or a book upside down in front of your eyes and read the words. This exercise gears towards strengthening your brain rather than speeding the memory and so you should not concentrate on how fast you read but on how well you read.. Your reading speed will slow down as your brain tries to adopt the images and correct the words. Then it will get easier with practice
EXERCISE TO IMPROVE YOUR MEMORY
One thing every person yearns for is a better memory. If we increase our general brain fitness this can easily be achievable. Some ideas to include in your daily routine as a way of working towards improving your memory:-
– Maintain a good posture to assist blood flow to the brain.
– Reduce your consumption of alcohol.If you consume for a long term it can dull the senses and reduce the brain ability to store and process information.
– Practice relaxation techniques for memory improvement. Thesecan aid both speed and retention Reduce or cut off caffeine. Caffeine is a proven memory killer. It will keep you awake at night and so deprive you from the time needed to recharge the mind.
This is a herbal supplement which can help the peripheral circulation and improve blood flow to the brain.
EXERCISING THE FACE
To maintain a youthful looking face you need to exercise your face. Exercise will help you keep good facial tone and complexion. To maximise the benefits of exercise one need to:-
– Moisturize regularly morning and evening.
– Drink a lot of water – Do not stay too long on the sun.
– Eat a diet rich in antioxidants. His are Vitamin A,C and E.
There are nearly 60 muscles in the face and just like other muscles of the body they will lose their shape if neglected. The face is the most visible part of our body. The face is also the first part to reveal the signs of ageing and the effects of gravity. We lose the collagen and elastin which supplies us with elasticity and flexibility.
The fat that lies under the skin also decreases and this leads to sagging of the skin. This makes the appearance around the eye, the neck and jowls becoming loose and also the wrinkles start to be visible. Wrinkles are the old age worry.
As much as there are a thousand of anti-wrinkle creams, if you do not exercise your face they might not give you a higher percentage of certification. You do not expect that by applying cream on the wrinkled area you will combat fat.
Exercise is the key thing that can help tone the face.
Your face reflects your thoughts and your emotions. The muscles around the eyes are related to the nervous system and therefore worry, strain and lack of sleep are visible in your face.
The layers of facial muscles can be changed through exercise. Exercise will help you improve the complexion of your face and also help to reduce spots and enlarged pores. Remember most people will judge your age with the appearance of your face. Work on your face until your appearance removes ten to twenty years from your actual age.
Some exercise you may consider for the face
To smooth the upper lip and strengthen the mouth.
– Keeping the eye open press and squeeze the lips tightly together smiling slightly
To tighten the skin of the face
– Make an “o” shape with your mouth pulling the upper lip down over the teeth, shut your eyes and try to smile using the upper cheek muscles
To firm the mouth
– Roll the lips inwards over the upper and lower teeth keeping the mouth slightly open, from this position try to smile as wide as you can pushing outwards with your lower jaw
– Massage your face with your fingertips in an upwards direction. This will help improve the circulation of blood.
This are exercises that once you master them you can practise them anytime and anywhere.
For our bodies to remain healthy we need to exercise. Every part of our body need exercise. To prevent our bodies from diseases we need exercise managing our bodies to recover from stroke we need exercise. After we have observed a balanced diet , given our body good rest and good sleep we need to balance with EXERCISE and you will definitely live long