India Middle-aged people are increasingly victims of illness. The main reason for this is poor eating habits and avoidance of physical activity. According to a study published recently in “The Lancet” Global Health, almost half of Indian adults do not achieve the level of physical activity set by the World Health Organization (WHO). This habit becomes a serious threat to our health.
In this study conducted on 197 countries between 2000 and 2022, a big change was observed in the physical activity of Indians. In India, in 2000, 22.4% of adults did not practice physical activity. In 2022, this figure will increase to 45.4%.
Are you also part of these statistics? If you avoid all physical activity, problems like heart disease, type 2 diabetes and mental health can affect you. We can avoid this danger by changing our habits.
In such a situation, today we will talk about relationships-
How to stay in shape in middle age? What to do if you don’t like exercising? What is the minimum amount of physical activity required?
How to start playing sports at a mature age?
It is very difficult to stay in shape in middle age. Often we feel weak as we age, but with a little hard work and effort in the right direction, you can make a big change in your health. First, start exercising in small steps. Start with walking for 15 to 20 minutes every day and gradually increase it. Also eat a balanced diet. Eating foods rich in fresh fruits, vegetables and proteins will provide your body with the right nutrients.
What to do if you don’t like doing sports?
None of us likes to work hard. If we work hard, we also do it to rest. Whether it is an effort to collect resources through employment or food grains through agriculture.
Why can’t we work out for half an hour to stay fit when we can do the rest? We can make a big difference in our health by taking care of the little things. Here we will talk about those activities through which we can stay healthy.
What 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 every week.
How to get started safely?
If you have pre-existing health conditions, consult your doctor. If you feel any problem or discomfort in the body, stop. Gradually include exercise in your daily routine. Do easy exercises at first. Like doing chair exercises or swimming. Always do light exercises keeping your age in mind.
Along with physical activity, a good diet is also very important. Include protein in your diet and eat nuts and yogurt instead of processed carbohydrates. When there is a good balance between diet and exercise, not only your body but also your mind will stay healthy.
Motivate yourself to exercise
Often the routine is interrupted due to a change in routine. In such a situation, staying fit can be a challenge, but we can motivate ourselves with some simple methods. For example, if you’re on vacation, take advantage of the hotel’s fitness center. When traveling, try exploring on foot.
If your exercise partner has moved, exercise with a new friend. Find fitness centers, parks, and ongoing fitness activities near you. If due to illness or injury you have been unable to be active for a while, try to slowly return to your old routine.
Exercise plan for aging
The most difficult thing with age is choosing exercise. Many times we end up hurting ourselves by trying too hard. In such a situation, to avoid this, we need to choose exercises that will keep us fit and also protect us from injuries.
balance
Maintaining balance is important at any age. Yoga, stretching, or any other posture exercise can improve your balance. It improves the way we walk. It also helps increase your confidence.
cardio
Brisk walking, climbing stairs, swimming are all cardio exercises. These activities help strengthen heart health. From household chores to shopping, cardio makes your daily tasks easier and you don’t feel tired.
strength training
Strength and power training strengthens muscles and bones. With this, you can work long hours without fatigue. The body also becomes strong.
Flexibility
Yoga or stretching keeps your body flexible. With this, you do not have to face the problem of muscle tension while performing small tasks.