'Research recently published in the scientific journal Plos One, has discovered the most important exercise for older adults to stay healthy as they age'. Start your day with health news to see more of this article!
Starting the day with health news , readers can also read more articles: Doctor shares formula to determine maximum heart rate during exercise; Expert points out common mistakes when jogging that accidentally cause stroke risk ; 4 best exercises for people with joint pain...
The Most Important Exercise for Older Adults, According to New Research
Research recently published in the scientific journal Plos One has discovered the most important exercise for older adults to stay healthy in old age.
Accordingly, balance time - that is, being able to stand on one leg - is the most powerful measure of aging .
Good balance, good muscle strength, and a steady gait contribute to people's independence and well-being as they age. Depending on the decline in these factors, doctors will develop an exercise program to help older adults experience healthy aging.
The ability to maintain balance by standing on one leg, specifically the non-dominant leg, is the clearest indicator of age-related decline in health.
The Mayo Clinic study included 40 healthy people over the age of 50 who were tested for walking, balance, grip strength, and knee strength. Half of the participants were over 65 and half were under 65.
During the balance tests, participants were asked to stand in different situations: standing with both feet and eyes open, standing with both feet and eyes closed, standing with one non-dominant foot and eyes open, and standing with one dominant foot and eyes open. Each test lasted 30 seconds.
The results showed that the ability to maintain balance by standing on one leg, specifically the non-dominant leg, most clearly reflects the decline in health with age. This suggests that balance training is most important for older adults. Readers can read more about this article on the health page on October 25.
4 Best Exercises for Joint Pain
Proper exercise has been scientifically proven to help reduce joint pain and increase joint flexibility. Furthermore, exercise also increases synovial fluid secretion, helping joints move more smoothly.
Synovial fluid not only lubricates joints but also helps provide oxygen and nutrients to joint tissues, while washing away harmful waste products. Not only that, synovial fluid also helps keep cartilage healthy and reduces friction during movement.
Exercising properly will help reduce joint pain and improve flexibility when moving.
Types of exercises that can help relieve joint pain include:
Strength training. One of the most important benefits of strength training exercises like weight lifting, squats, push-ups, chin-ups, and resistance band exercises is that they help build muscle strength. If you get enough protein, your muscles will grow larger.
With a painful joint, strong surrounding muscles will be very beneficial for the joint. These muscles will help reduce the pressure of movement on the joint, helping the joint move more balanced.
Depending on where the painful joint is in the body, the practitioner will prioritize which muscle group to exercise. For example, if the knee joint is painful, the quadriceps, hamstrings, glutes, and hip muscles should be exercised.
Low-impact resistance training. Resistance exercises that target the lower half of the body, such as running and cycling, help improve blood circulation, control weight and blood pressure, and improve overall health. In particular, exercise helps the body secrete endorphins, which are natural pain relievers.
For those with joint pain, exercising in water may be the right approach. The buoyancy of the water will help reduce the pressure of body weight on the joints. The next content of this article will be on the health page on October 25 .
Experts point out common mistakes when jogging that accidentally cause the risk of stroke
Many people choose running to improve their health. But did you know that these benefits can be counterproductive because of something that few people expect: The place where you run!
About 80% of runners make a mistake that can increase their risk of respiratory problems, strokes and heart disease. That is running on the sidewalk next to traffic. This can be harmful to health, as air pollution increases the risk of heart disease and stroke.
Research shows that eight out of 10 runners run on pavements, with one-third running mostly next to traffic. This means they are breathing in high levels of air pollution.
Research shows that eight out of 10 runners run on pavements, with a third running mostly next to traffic. This means they are breathing in high levels of air pollution.
Meanwhile, a study presented at the European Emergency Medicine Conference on October 16 showed that the number of emergency room admissions increased by 10-15% due to increased pollution - although the level is still within the guidelines of the World Health Organization (WHO).
Pollutants come in two forms - gases such as NO 2 , SO 2 and NH 3 , and particulate matter - which includes natural irritants such as pollen, dust, carbon, metals, rubber and compounds from brake pads, and even road surfaces.
These tiny pollutants can enter the body's system and contain a mixture of different pollutants, explains David McEvoy, a researcher at University College Dublin (Ireland) and a regular runner.
Worryingly, the act of vigorous exercise itself increases the absorption of these dangerous chemicals. David McEvoy’s review of the evidence suggests that strenuous exercise can increase the amount of toxins inhaled by up to 10-fold, which impairs respiratory health and lung function. Some studies suggest that pollution also raises blood pressure and can increase the risk of heart and lung problems. Start your day with health news to see more of this article!
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