Good Lifestyle

There are many factors that can play with a long and healthy life, including genetics, food and social determinants of health such aswhere you live and your economic stability. But, often, an underestimated is your mobility, alias the ability of your body to move freely and painless. This becomes particularly important as you get older, since you start losing muscle and bone mass naturally with age (which affects your ability to move). Mobility can predict the quality of life in the elderly, because reduced mobility is associated withThe results of physical and mental health, limited access to health services, and increased risk of falls and other injuries.

Fortunately, there are things you can do now to support your mobility (and therefore your longevity) in the future. A study earlier this year, published in the journalExercises and Sport Sciences Reviews, found thisthe walking speed of a plus, valid adult was a good indicator of their mobility. The authors of the study also found that you can use the speed of a person to "prescribe" specific exercise to improve and support their mobility.

On the basis of existing research, the authors of the study proposed that seniors walking more slowly at 0.8 meters per second (about 2.6 feet) should be considered a low mobility, while those who walk. Between 0.8 and 1.4 meters per second (between 2.6 and 4.6 feet per second) would be considered as the average mobility. The elderly who can walk faster than 1.4 meters per second are considered very mobile. (The study did not discuss an alternative for people who can not walk due to an existing disability or illness.)

The authors of the study add that you can increase your mobility with regular exercise, adapted to age. Older people with slower travel speeds should focus on hitting the recommended activity requirements for their age. People with higher walking speeds "should balance and training resistance with increasing volumes of specific workloads, such as disturbance and dual task exercises," the authors of the study write.

Running speed is notalone metric for understanding your mobility, especially if you have a disability that prevents you from walking. But if you are a passionate walker and you want to support your long-term mobility, there are things you can do now to speed up your rhythm. Not only will you get more benefits from your walking workout, you could live longer, too. And for more Intel on the benefits of working longevity, seeExactly how fast you have to walk to live longer, says science.

In the form of proper walking requires a good posture. Standing, with your shoulders back and your heart engaged, you will supply your running your legs well, which will allow you to choose the pace without forcing your muscles.

It may seem counter-intuitive, but great super long strides puts you at risk of pain and fatigue. "Too long one step can put too much force on the knees and lower back,"Justin Meissner, A certified MSNA coach,ETNT previously said. Instead of,by the AARP, You should take small progress at a faster pace. (And pay attention to these othersWalk errors that you should never mark.)

Joanna Hall, MSC, a walking coach and creator ofWalkactive, Recommends speeding up your arm swing to accelerate your pace. "Using your arms creates a better pace for your walk, then try to accelerate your foot strike creates a bad postural alignment and can compromise the rhythm and technique", itshared on his site. According toHarvard HealthYou must also swing your arms from your shoulders rather than your elbows.

Ease in a faster pace with intervals workout. "Walk at your normal rhythm to warm up, then walk at an aggressive pace, take a short break up, and repeat," Joyce Shulman, CEO and co-founder of99 WALKS , Recount Well + good . At each walk, the faster rhythm intervals should get a little longer, she says, until all the walk is at faster rhythm. Chronomet you with a stopwatch or phone while you are keeping a trace. (And for more longevity tips, see A secret exercise trick that can prolong your life .)