Exercise
Exercise
Exercise has the power to determine how long you live and the quality of the rest of your life. It is likely the single most important habit that a person can develop. In "Outlive: The Science and Art of Longevity," Dr. Peter Attia emphasizes the importance of exercise as a critical component of a healthy, long life. Any improvement over what you are currently doing is good, but if you want to maximize the benefits of exercise, click on his book to go to a summary of his primary recommendations.
Establishing an Exercise Routine That Lasts
Creating an exercise routine that endures over time is essential for maintaining long-term health and wellness. The key is to develop habits and choose activities that are enjoyable and sustainable, ensuring that the routine becomes a regular part of daily life. By focusing on consistency and adapting your approach as needed, you can build a lasting exercise regimen that supports your overall well-being.
Benefits of walking:
You probably know that any physical activity, including walking, is beneficial for overall health. But walking has a host of other benefits. Here's a list of five that may surprise you. it stands out.
1. Walking counteracts the effects of weight-promoting genes. Harvard researchers examined 32 obesity-promoting genes in over 12,000 people to determine how much each contributes to body weight. The effects of those genes were cut in half among the study participants who walked briskly for about an hour a day.
2. It helps tame a sweet tooth. Studies suggest that a 15-minute walk can curb chocolate cravings and even reduce the amount of chocolate you eat in stressful situations. The latest research confirms that walking can reduce cravings and intake of various sugary snacks.
3. Reduces the risk of developing breast cancer. Researchers already know that any kind of physical activity reduces the risk of breast cancer. However, an American Cancer Society study that zeroed in on walking found that women who walked seven or more hours a week had a 14% lower risk of breast cancer than those who walked three hours or fewer per week. Walking provided this protection even for women with breast cancer risk factors, such as being overweight or using supplemental hormones.
4. Eases joint pain. Several studies have found that walking reduces arthritis-related pain and that walking five to six miles a week can even prevent arthritis from forming in the first place. Walking protects the joints — especially the knees and hips, which are most susceptible to osteoarthritis — by lubricating them and strengthening the muscles that support them.
5. Boosts immune function. Walking can help protect you during cold and flu season. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder.
Try a 10-Minute Power Walk.
Physical activity does not have to be strenuous. A brisk, 10-minute walk each day can stabilize blood sugar and support metabolic health. For a greater benefit, leave your devices behind and treat the walk as a tech-free break for your mind. Research shows that regular daily activity can add years to your life, particularly for older adults, and more intense exercise yields even greater longevity, but the ideal amount of activity depends on many variables unique to the individual.
Move Regularly During the Day
Prolonged sitting can have serious health consequences. To counteract this, add five minutes of light activity for every half hour spent sitting. Even a short walking break can help offset the negative effects of a sedentary lifestyle. Setting reminders or using a desk treadmill can help you incorporate these movement breaks into your routine.
Here Are Some Guidelines
To help you avoid injury and keep your program on track
Always warm up and cool down properly.
1. Use proper form to avoid injuries and maximize gains. You can learn good form through a class or one-on-one sessions with a certified exercise professional, a physical therapist, or an occupational therapist.
2. Breathe out when you are lifting or pushing; breathe in as you slowly release the load or weight. Never hold your breath while straining. This action called the Valsalva maneuver, can temporarily raise your blood pressure considerably and can be risky for people with cardiovascular disease.
3. Don't lock your joints; always leave a slight bend in your knees and elbows when straightening out your legs and arms.
4. Don't be so eager to see results that you risk hurting yourself by exercising too long or choosing too much weight. And remember that it's important to rest muscles for at least 48 hours between strength training sessions.
5. If you've been sick, give yourself one or two days off after recovering. If you are ill for a while, you may need to use lighter weights or less resistance when you first resume exercising.
6. Strength training exercises should not cause pain while you are doing them. If an exercise or movement causes significant pain, stop doing it! When performing an exercise, stick with a range of motion that feels comfortable. Over time, try to gradually extend that range.
7. Listen to your body and cut back if you aren't able to finish a series of exercises or an exercise session, can't talk while exercising, feel faint after a session, feel tired during the day, or suffer joint aches and pains after a session.