The secret to a longer and healthier life may not be available in pill form but may look like a barbell. A study of more than 30,000 adults ages 65 and older, who did strength training at least twice a week were 46 percent less likely to die from any causes during the 14 year study. Many exercises don’t actually require equipment, at home exercises such as pushups, abdominal crunches, and leg squats. The following is a 3 minute video on the benefits of exercise for senior health and wellbeing.
https://www.youtube.com/watch?v=lFvgDlqPQt4
Exercise also boosts our memory and thinking skills by improving mood, sleep, and reducing stress and anxiety. It encourages the production of chemicals that affect the growth of blood vessels in the brain and the number of survival new brain cells. Scott McGinnis, MD, of Harvard Medical School states that cognitive benefits can take up to six months to develop, but exercise should be a lifelong habit.
Physical activities such as walking, biking, gardening, running and yoga are associated with better sleep according to a study at the University of Pennsylvania School of Medicine. However, activities such as household work and childcare were linked to poor sleep habits.
The following is less than 2 minute video on the 3 things that happen to your brain when you exercise.
https://www.youtube.com/watch?v=Wq8aAIWzGSg
The American Medical Association recommends that adults engage in at least 150-300 minutes per week of moderate exercise, 75- 150 minutes each week of vigorous movement. Don’t let those numbers scare you, lets brake it down.
- 150-300 minutes is only 2.5 – 5 hours, which is only ½ hour 5xs a week of 1 hour 5xs a week.
- 75-150 minutes is only 15 minutes 5-7xs a week
- The study shows adults who worked out 2-4 times a week with more than the recommended vigorous physical activity – 150-299 minutes per week – have 21%-23% lower risk of all-cause mortality.
The full article can be read by clicking the link below.