You don’t have to become a rambler, ‘hit the gym’ or run 5k to get exercise. However it is important that you get at least 150 minutes of moderate exercise every week.
It is proven that a little exercise per day can improve your physical wellbeing. Whatever your age, there’s strong scientific evidence that being physically active can help you lead a healthier and happier life. People who exercise regularly have a lower risk of developing many long-term (chronic) conditions, such as heart disease, type 2 diabetes, stroke, and some cancers.
We regularly neglect exercise, and many of us miss out on benefits of this free medicine. Exercise helps control weight, improves your mood, boosts your energy, helps you sleep better and it can be social and fun, as well as reducing your risk of stress, clinical depression, dementia and Alzheimer’s disease. Given the overwhelming evidence, it seems obvious that we should all be physically active. It’s essential if you want to live a healthy and fulfilling life into old age.
It is so easy to access this cure, all you need to do is 150 minutes of moderate exercise a week, or 75 minutes of vigorous exercise. That’s 30 minutes a day for 5 days every week.
Moderate exercises are those that raise your heart rate and breathing, but allow you to talk comfortably such as:
Vigorous exercise “gets your heart pumping” and makes it difficult to say more then a few words without needing to pause and catch your breath.
Important advice before you start exercising: If you have a long-term health problem or are not used to exercising, always check with your doctor or health professional before starting
any exercise activity.
Warm up exercises (or ‘stretches’) prepare the body to enjoy exercise and feel the benefits of exercise more, such as losing weight, or helping to decrease blood pressure. For example:
If exercising as a family you could lightly throw or kick a ball around to warm up.
Try and warm up for 10 minutes before you start exercising.
So for just 30 minutes a day, help your body and help yourself.
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