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Exercise can help prevent excess weight gain or help you keep off lost weight It's good to include balance training with physical activity and strength training in your daily activity. When you take part in physical activity, you burn calories
The more intense the activity, the more calories you burn The risk of falling goes up after age 65 Regular trips to the gym are great, but don't worry if you can't find a large chunk of time to exercise every day
Any amount of activity is better than none
To gain the benefits of exercise, just. Moderate aerobic exercise includes activities such as brisk walking, biking, swimming and mowing the lawn Vigorous aerobic exercise includes activities such as running, swimming laps, heavy yard work and aerobic dancing You can do strength training by using weight machines or weights, your own body weight, heavy bags or resistance bands.
Learn about stretching, flexibility, aerobic exercise, strength training and sports nutrition. Exercise also can improve your sleep, which is often disturbed by stress, depression and anxiety All these exercise benefits can ease your stress levels and help you better manage your body and your life. It's easy to say that you'll exercise every day
But you'll need a plan
As you design your fitness program, keep these points in mind Think about your fitness goals Are you starting a fitness program to help lose weight Or do you have another reason, such as training for a marathon
Having clear goals can help you measure your progress and stay motivated Trying to lose weight or at least not gain more Find out how many calories are burned by an hour walking, swimming or biking. Back pain is a common problem that many people deal with every day
Exercise often helps to ease back pain and prevent further discomfort
The following exercises stretch and strengthen the back and the muscles that support it When you first start, repeat each exercise a few times Exercise intensity is a subjective measure of how hard physical activity feels to you while you're doing it, called your perceived exertion Your perceived exertion may be different from what someone else feels doing the same exercise.
Kegel exercises strengthen the pelvic floor muscles These muscles support the uterus, bladder, small intestine and rectum Kegel exercises also are known as pelvic floor muscle training With practice, you can do kegels just about anytime
But before you start doing these exercises, learn how to.
Balance exercises can help you keep your balance at any age They can make you feel more secure Older adults especially need balance exercises to help prevent falls
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