Many of us start the year with plans to take up exercise again, but find it hard to keep the momentum going month after month. Have no fear, we've got the lowdown on how to get moving, have fun, and avoid injury.
The golden rule for anyone who wants to bring exercise back into their life is to gradually increase the level of intensity and make sure you practice regularly, while keeping in mind your age and physical condition.
It's better to opt for moderate physical activity three to four times a week, alternating muscle strengthening and cardio exercises (cycling, walking, running, etc.), rather than give it everything you've got just at the weekend.
Even if you're in good health, check that you're not lacking in any vitamins or minerals, as they are essential for exercising safely.
For instance you may need to up your vitamin D, as most people living in countries with few sunny days have low levels of this micro-nutrient. Vitamin D helps to prevent bone fractures and is found in oily fish, eggs and cod liver oil; you can also take supplements.
It's equally important to have optimum vitamin C levels for regular endurance training, especially in the cold months. Vitamin C is found in berries (blackberries, bilberries and raspberries), citrus fruit (orange and limes), kiwis and pomegranates. You can also take a natural supplement such as acerola (a small, red South American fruit) or opt for the synthetic form of the vitamin (no more than one gram per day).
Magnesium is key to alleviating tiredness and cramps: if you have low levels of this mineral, which is often the case for people who exercise regularly, your sporting performance falls off and recovery is slower. The daily recommended dose is 350 milligrams for women and 420 milligrams for men.
Sparkling mineral water that is rich in magnesium and bicarbonates can counterbalance the acidity in the body produced by physical activity. Trace elements such as iron, zinc, and manganese are also vital for practicing sport safely.
In terms of fuel, our bodies need protein (one gram per kg of body weight a day) to prevent muscle weakening. If you are training for a marathon or lift weights regularly, 1.7 grams/kilograms/day is recommended.
Lastly, one of the keys to sticking to fitness resolutions and remaining motivated throughout the year is to choose an activity you really like and is close to home or work. Anyone over 50 should try to sleep at least seven hours a night, and schedule a cardial check-up regularly.
If you are overweight or suffer from chronic pain, a specialist can provide advice on sports that would be suitable for you.
Regular physical exercise actually serves as an investment for your old age.
New research has found that taking part in aerobic exercise can help to maintain the size of the brain as we age, aiding in maintenance of brain health and memory function.
In a first of its kind international collaboration, the new study was led by researchers from Australia's National Institute of Complementary Medicine at Western Sydney University along with the Division of Psychology and Mental Health at the University of Manchester in the UK.
Together the team looked at 14 clinical trials which included 737 participants aged from 24 to 76 years and with an average age of 66.
The studies included a mix of healthy adults, people with mild cognitive impairment such as Alzheimer's disease and people with a clinical diagnosis of mental illness including depression and schizophrenia.
The team examined brain scans of participants either before and after aerobic exercise programs or in control conditions, to look at the effects of exercise on a region of the brain called the hippocampus, which is critical for memory and other brain functions.
The aerobic exerxise included stationary cycling, walking, and treadmill running, with the lenght of the interventions rating from three to 24 months with a range of 2-5 sessions per week.
Overall the results showed that altough exercise had no effect on total hippocampal volume, it did significantly increase the size of the left region of the hippocampus, with lead author Joseph Firth commenting that the study now provides some of the most definitive evidence to date on the benefits of exercise for brain health.
"When you exercise you produce a chemical called brain derived neurotrophic factor (BDNF), which may help to prevent age-related decline by reducing the deterioration of the brain," explained Firth.
"Our data showed that, rarher than actually increasing the size of the hippocampus per se, the main 'brain benefits' are due to aerobic exercise slowing down the deterioration in brain size. In other words, exercise can be seen as a maintenance program for the brain."
Brain health decreases as we age, with the average brain shrinking by approximately five percent per decade after the age of 40.
Although previous studies in mice and rats have consistently shown that physical exercise increases the size of the hippocampus, until now evidence in humans has been inconsistent.
Firth also added that as well as helping to boost regular and healthy aging, the results of the new research could have implications for preventing aging-related neurodegenerative disorders such as Alzheimer's and dementia, although further research is needed. However, so far physical exercise is one of the very few 'proven' ways maintaining brain size and functioning into older age.
AFP Relaxnews
The golden rule for anyone who wants to bring exercise back into their life is to gradually increase the level of intensity and make sure you practice regularly, while keeping in mind your age and physical condition.
It's better to opt for moderate physical activity three to four times a week, alternating muscle strengthening and cardio exercises (cycling, walking, running, etc.), rather than give it everything you've got just at the weekend.
Even if you're in good health, check that you're not lacking in any vitamins or minerals, as they are essential for exercising safely.
For instance you may need to up your vitamin D, as most people living in countries with few sunny days have low levels of this micro-nutrient. Vitamin D helps to prevent bone fractures and is found in oily fish, eggs and cod liver oil; you can also take supplements.
It's equally important to have optimum vitamin C levels for regular endurance training, especially in the cold months. Vitamin C is found in berries (blackberries, bilberries and raspberries), citrus fruit (orange and limes), kiwis and pomegranates. You can also take a natural supplement such as acerola (a small, red South American fruit) or opt for the synthetic form of the vitamin (no more than one gram per day).
Magnesium is key to alleviating tiredness and cramps: if you have low levels of this mineral, which is often the case for people who exercise regularly, your sporting performance falls off and recovery is slower. The daily recommended dose is 350 milligrams for women and 420 milligrams for men.
Sparkling mineral water that is rich in magnesium and bicarbonates can counterbalance the acidity in the body produced by physical activity. Trace elements such as iron, zinc, and manganese are also vital for practicing sport safely.
In terms of fuel, our bodies need protein (one gram per kg of body weight a day) to prevent muscle weakening. If you are training for a marathon or lift weights regularly, 1.7 grams/kilograms/day is recommended.
Lastly, one of the keys to sticking to fitness resolutions and remaining motivated throughout the year is to choose an activity you really like and is close to home or work. Anyone over 50 should try to sleep at least seven hours a night, and schedule a cardial check-up regularly.
If you are overweight or suffer from chronic pain, a specialist can provide advice on sports that would be suitable for you.
Regular physical exercise actually serves as an investment for your old age.
New research has found that taking part in aerobic exercise can help to maintain the size of the brain as we age, aiding in maintenance of brain health and memory function.
In a first of its kind international collaboration, the new study was led by researchers from Australia's National Institute of Complementary Medicine at Western Sydney University along with the Division of Psychology and Mental Health at the University of Manchester in the UK.
Together the team looked at 14 clinical trials which included 737 participants aged from 24 to 76 years and with an average age of 66.
The studies included a mix of healthy adults, people with mild cognitive impairment such as Alzheimer's disease and people with a clinical diagnosis of mental illness including depression and schizophrenia.
The team examined brain scans of participants either before and after aerobic exercise programs or in control conditions, to look at the effects of exercise on a region of the brain called the hippocampus, which is critical for memory and other brain functions.
The aerobic exerxise included stationary cycling, walking, and treadmill running, with the lenght of the interventions rating from three to 24 months with a range of 2-5 sessions per week.
Overall the results showed that altough exercise had no effect on total hippocampal volume, it did significantly increase the size of the left region of the hippocampus, with lead author Joseph Firth commenting that the study now provides some of the most definitive evidence to date on the benefits of exercise for brain health.
"When you exercise you produce a chemical called brain derived neurotrophic factor (BDNF), which may help to prevent age-related decline by reducing the deterioration of the brain," explained Firth.
"Our data showed that, rarher than actually increasing the size of the hippocampus per se, the main 'brain benefits' are due to aerobic exercise slowing down the deterioration in brain size. In other words, exercise can be seen as a maintenance program for the brain."
Brain health decreases as we age, with the average brain shrinking by approximately five percent per decade after the age of 40.
Although previous studies in mice and rats have consistently shown that physical exercise increases the size of the hippocampus, until now evidence in humans has been inconsistent.
Firth also added that as well as helping to boost regular and healthy aging, the results of the new research could have implications for preventing aging-related neurodegenerative disorders such as Alzheimer's and dementia, although further research is needed. However, so far physical exercise is one of the very few 'proven' ways maintaining brain size and functioning into older age.
AFP Relaxnews
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