Good Lifestyle

A new study published in the journalJama Open Open Network Contains at least one alarming statistic: a quarter of all women over 65 are physically unable to work only two or three blocks or climbing a single staircase. The researchers cite the "lack of moderate physical activity in intensity" as the greatest culprit of this, which manifests itself in time in terms of disability of mobility. The research team, based on theHerbert Wertheim School of Public Health and Science of Human Longevity At the University of California San Diego, also examined different ways that women's aging can combat mobility disability.

After analyzing data of more than 5,000 women aged 63 and over - datasets came from objectively measured physical activity and cardiovascular health.to study, which was conducted between 2012 and 2014 (with follow-up in 2018) -Researchers concluded that women who simply increase their "physical activity of light intensity" every day, which includes things like "shopping" and go for a "casual promenade" - 40% less likely to suffer effects the disability of mobility.

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"The elderly who want to maintain their mobility should know that all the movement, not just a moderate physical activity to vigorous, account," Andrea Lacroix, Ph.D., MPH, head of the epidemiology division in Herbert Wertheim School of public health, explained from the study. "We found that in older women, the physical activity of light intensity preserves mobility later in life."

The US Department of Health and Human Servicesrecommended that "older adults participate in at least 150 minutes of moderate intensity aerobic activity, 75 minutes of aerobic activity of vigorous intensity, or an equivalent combination of each one week per week. The elderly should Also participate in reinforcement activities involving all major muscle groups at least two days a week. "What these figures do not focus on the study of the CPU San Diego, is the enormous importance of the Lighter physical activity during your day. "There is no guidance available on the amount of light activity of people to do, largely because very few studies have investigated it," notes the authors.

But how much light intensity movement should you do every day? The women of the study that have passed the "more time" execute this type of activity had a higher mobility risk of 46% and the benefits culminated at 5 hours a day. "The highest levels of physical activity of light intensity are useless", "Nicole Glass, MPH, a doctoral candidate in the University of San Diego / UC San Diego PhD program in public health, has Declared in the press release of the study. "After five hours of activity, we did not observe any further increase in the benefit."

The answer: You should be on your feet walk, shop shopping, cooking or gardening as long as you can - but be aware of the peak benefits at five o'clock. In addition, it should be noted that their conclusions suggest that these lighter activities affect no higher intensity exercise than some women have done so. "Whether or not you exercise, a higher physical activity of luminous intensity is healthy," they conclude.

If you wantreally Collect the benefits of walking more and increase the intensity of your walks in the interest of maximizing your fat fat as well as your mobility, here are four next level running drives. And make sure you are fully up toWhat works only 20 minutes a day made to your body, according to science.

According to Nike Trainer and Rumble Instructor Ash Wilking, here is a simple walking workout that will really have your heart rate:

• Warmup 12 minutes: Walk faster than normal for a minute, followed by 30 seconds of high knees or heels. Make eight times total, alternating between the high knees and the kicks of heel.
• 40 minutes of work of "work":Walk five minutes at a fast pace, then two minutes at a slower pace. To do eight times.
• Middle noi of 8 minutes: Walk slowly for eight minutes.

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It's a great difficulty walkout sessionmade famous by a tiktok user and confirmed by health experts:

• Define your treadmill on an inclination of 12.
• Set your speed to 3 mph.
• Walking for half an hour.

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Jeff Galloway presented this step / race hybrid trainingHealth. It consists of adding short bursts to jog in your walking workout as a set of mini-interval, which will help burn calories and "stimulate hormones suppressing appetite. To complete the routine, do this:

• Opt for a 10-minute walk.
• Jog for five to 10 seconds every minute.
• Continue to add minutes to the overall workout until you reach 30 minutes.

This routine, which can burn up to 175 calories, according toPrevention, You have to:

• Reheat yourself with a fast walk for five minutes.
• Walking "as fast as you can" for 10 minutes.
• After gauge to what extent your go, turn, and come back at a fast pace, and refresh your starting point.

And for more excellent fitness tips, you can use immediately, read onThe simplest effective way to work every day, psychologists say.