Middle-aged people in India are becoming victims of more and more diseases. The biggest reason behind it is poor diet and avoidance of physical activity. According to a research recently published in 'The Lancet' Global Health, nearly half of Indian adults do not meet the physical activity levels set by the World Health Organization (WHO). This habit is becoming a serious threat to our health.
The study, conducted on 197 countries between the years 2000 and 2022, found a major change in the physical activity of Indian people. In India, in the year 2000, 22.4% of adults abstained 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 disease, type 2 diabetes, mental health can affect you. We can avoid this danger by changing our habits.
We are in such a situation today In a relationship Let's talk about-
- How to keep yourself fit in middle age?
- What if you don't like exercise?
- What is the minimum physical activity required?
How to start exercising in middle age? Keeping fit in middle age is very difficult. We often feel weaker as we age, but with a little hard work and effort in the right direction, you can make a big difference in your health. First, start exercising with small steps. Start by walking for 15-20 minutes every day and increase it gradually. Also eat a balanced diet. Eating foods rich in fresh fruits, vegetables and protein will give your body the right nutrients.
What if you don't like exercise? None of us likes to work hard. If we work hard, we also do it to get rest. Be it trying to gather resources through jobs or grain through farming.
Why can't we work out for half an hour to stay fit when we can do the rest? By paying attention to small things we can make a big difference in our health. Here we will talk about the 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 vigorous activity per week.
How to start safe? If you have any pre-existing health problems, consult your doctor. If you feel any problem or discomfort in the body, stop the exercise. Gradually incorporate exercise into your routine. Do simple exercises at first. such as doing chair exercises or swimming. Always do light exercises according to your age.
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 proper balance of diet and exercise, not only your body but also your mind will be healthy.
Motivate yourself to exercise Routines are often broken due to changes in routine. In such a situation, staying fit can be challenging, but we can motivate ourselves with some simple methods. For example, use the hotel's fitness center if you're away on vacation. While travelling, try walking.
If your exercise partner has moved away, exercise with a new friend. Find nearby fitness centers, parks and ongoing fitness activities. If illness or injury prevents you from being active for a while, try to gradually return to your old routine.
Exercise plan for aging One of the most difficult things to do as you age is the choice of exercise. Many times we hurt ourselves in the process of trying too hard. In such a situation, to avoid it, we should choose exercises that keep us fit and also prevent injury.
Balance Maintaining balance is important at any age. Yoga, stretching or any postural exercise can improve your balance. It improves your gait. It also helps in boosting your confidence.
Cardio Brisk walking, stair climbing, swimming are all cardio exercises. These activities help strengthen heart health. From housework to shopping, cardio makes your daily tasks easier and you don't feel tired.
Strength training Strength and power training strengthens muscles and bones. This allows you to work for long hours without getting tired. Also the body becomes strong.
Flexibility Yoga or stretching keeps your body flexible. Along with this, you don't have to face the problem of muscle spasms while doing small tasks.
Image Credit: (Divya-Bhaskar): Images/graphics belong to (Divya-Bhaskar).
