Middle age people in India are rapidly vulnerable to diseases. The biggest reason for diseases is the lack of poor diet and physical activity. According to a research, the physical activity level decided by the World Health Organization is not able to complete almost half of Indian adults. At the same time, lack of physical activity and poor catering and wrong habits are becoming a serious threat to our health.
Between 2000 to 2022, 197 countries have been studied. This study has seen a major change in the physical activity of Indian people. In the year 2000, 22.4% adult in India lived away from physical activity. In the year 2022, this figure had increased to 45.4%. Due to lack of physical activity, problems like heart diseases, mental health and type 2 diabetes can engulf you. In such a situation, today through this article, we are going to tell you who can exercise in the mid age and how to start it.
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This is how to start exercise in mid edge
Explain that it is very difficult to stay fit in the mid age. Often feel weakness with old age. But with a little hard work and effort in the right direction, you can bring a big change in your health. But exercise in mid -age should start with small steps. Then walk 15-20 minutes daily and gradually increase this time. Along with this, take a balanced diet. Fresh vegetables, fruits and protein -rich diets will give the right nutrients to your body.
Exercise is disliked, do this work
There will be many of us who do not like to work hard. If we are working hard, then they are doing to get rest. Whether it is to try to raise resources for the job or grow grains through farming.
When we can do all this work, then why can’t we exercise 30 minutes to stay fit. Keeping in mind your small habits, you can make a big difference in health. In such a situation, today we are going to tell you about some such activities, by doing which we can make ourselves healthy.
Do this activity
Playing games like badminton or tennis
Walk on the phone
Get close to nature
Shopping window walking in the mall
Watch Favorite TV Show while walking on the treadmill
Join yoga class and meet new people
Take the pet dog to the walk in the morning and evening
Talk to walk with a friend
Walk on the sand if there is a river nearby
Swimming
How much activity is necessary to stay fit
According to the World Health Organization, an adult should do 150 minutes of light exercise or 75 minutes of heavy activity every week.
Exercise is necessary to stay fit
Walking 2,337 steps daily reduces the risk of heart disease.
Exercise should be done at least 30 minutes daily.
If you move 3,867 steps, the risk of death may decrease due to any reason.
Explain that the decrease in physical activity is the fourth biggest cause of death in the world.
This is how to start safely
If you already have a health problem, then consult your doctor. If you feel any problem or trouble in the body, then stop. Include exercise slowly in your lifestyle. Do easy exercises at the beginning. You do swimming or chair exercises in the beginning. Exercise lightly keeping your age in mind.
Along with physical activity, it is also very important to follow the right diet. Include nuts and yogurt instead of processed carbohydrates in your diet and eat protein.
Make yourself motive
Routine breaks many times due to changes in lifestyle. In such a situation, it can be a bit difficult to stay fit. But you can keep yourself motive with the help of some easy measures. For example, if you are outside the holidays, you can use the fitness center of the hotel during this time. Try to walk on the journey.
If your exercise partner has gone somewhere, exercise with the new friend. Find out nearby parks, fitness centers and surrounding fitness activities. If you have become ill or you are not able to exercise for some time due to injury, then try to return to your old routine after being fit.
Exercise for old age
Exercise can be difficult to exercise in old age. Many times we get injured due to more efforts. In such a situation, to avoid this, you should choose such exercise, so that you are also fit and you do not have injury.
Cardio
Climbing stairs, walking fast, swimming these are all cardio exercises. This activity is very good for heart health. You are easy with the help of cardio, from household chores to everyday work. You do not feel tired even with this.
balance
It is very important to maintain balance at any age. Stretching, yoga or posture exercise may improve your balance. This improves our way of walking and it also increases your confidence.
Strength training
Explain that strength and power training strengthens muscles and bones. By doing this, you can do any work without tired for a long time. Also, it also makes your body strong.
Flexibility
With the help of stretching or yoga, your body remains flexible. You do not have to go through muscle stretch problems during small tasks.
