5 Mistakes in exercise: Regular exercise is very important to keep the body disease free. This exercise not only reduces fat, stress and cholesterol but also improves various capabilities of the body. Exercise prevents diseases like diabetes and heart disease. Increases self-confidence. It can be started at any age. The body benefits, but there are body effects of increasing age. The body’s capacity starts decreasing. Especially after the age of 35, the flexibility and strength of muscles starts decreasing. In such a situation, if you want to start exercising after 35, then definitely keep these five precautions.
Why Exercise is Very Important?
Exercise is important because it helps keep our bodies healthy and strong. It reduces the risk of diseases like diabetes and heart disease, and it also helps us manage our weight. Exercise is good for our muscles and bones, making them stronger and more flexible. It can also improve our mood and help us feel more confident. Plus, it’s fun to move our bodies and try new activities! So, whether it’s playing sports, going for a walk, or dancing around the house, making time for exercise is essential for staying healthy and happy.
5 Mistakes in Exercise to Avoid
Caution is necessary with age because metabolism slows down and tissue recovery is delayed. This is how you can protect yourself from mistakes during exercise
1. Avoid comparing yourself
Metabolism starts slowing down after the age of 35. In such a situation, it takes more time for the body to recover. There is also a change in sleep patterns and our biological clock. This means that after this age, not only does sleep decrease but relatively deep sleep also does not occur.
Would come. It also affects the body.
2. Never forget warm-up before exercise, the risk of injury decreases.
After 30, the flexibility of the body starts decreasing rapidly. If you do not exercise for a long time, the muscles become smaller and stiffness occurs. Warming up stretches the muscles. Increases blood flow. Prepares joints to perform movements at full capacity. In such a situation, warm up for 5 to 10 minutes before exercise.
3. Focus on smart exercise, not too much, it is more beneficial
More exercise is not always better, but smart exercise and more recovery is the perfect formula for good health. Your schedule must also include time for recovery from tissue wear and tear caused by exercise. Because with increasing age, tissue recovery also takes more time.
4. If you sit for a long time during the day, find ways to reduce it.
If most of the day is spent sitting, then reduce it. Because prolonged sitting slows down blood flow. Reduces muscle capacity and strength. This reduces the benefits of exercise. The muscles of the legs are larger. When you walk, these contractions cause more energy expenditure. Fat is burnt. It helps in controlling weight. Muscles remain active. In such a situation, stand up every 30 to 45 minutes during work. Take a walk.
5. Drink a glass of water before and after exercising
It’s great to sweat during exercise, but it’s also important to compensate. With age the body’s ability to keep itself hydrated begins to decline. In such a situation, not drinking enough water can cause dehydration. An adult should drink at least 8 glasses of water. You must drink at least one glass of water before and after exercise.
Also read
What are the necessary things during exercise after 35
1. Consult with a healthcare provider:
Before starting any new exercise regimen, especially if you’re over 35 or have any pre-existing health conditions, it’s essential to consult with your healthcare provider to ensure that the exercise plan you choose is safe and appropriate for you.
2. Focus on flexibility and mobility:
As you age, flexibility and mobility become increasingly important. Incorporating stretching exercises into your routine can help improve flexibility, range of motion, and joint health.
3. Strength training:
Including strength training exercises in your routine becomes more important as you age. Strength training helps maintain muscle mass, bone density, and overall strength, which can help prevent age-related muscle loss and osteoporosis.
4. Balance and stability:
As you get older, maintaining good balance and stability becomes crucial for preventing falls and injuries. Incorporate exercises that focus on improving balance and stability, such as yoga, tai chi, or specific balance exercises.
5. Listen to your body:
Pay attention to how your body feels during and after exercise. If you experience pain, dizziness, or any other unusual symptoms, stop exercising and consult with your healthcare provider.
6. Rest and recovery:
Adequate rest and recovery are essential, especially as you age. Make sure to give your body enough time to recover between workouts to prevent overtraining and promote muscle repair and growth.
Conclusion
In conclusion, it’s crucial to avoid these 5 Mistakes in exercise to ensure a healthy and effective workout routine, especially as we age. By steering clear of these pitfalls – comparing ourselves, skipping warm-ups, overexerting, sitting for prolonged periods, and neglecting hydration – we can protect our bodies from injury, improve flexibility and strength, and maximize the benefits of exercise for a disease-free and confident life. So remember, exercise smart, stay hydrated, and listen to your body to achieve optimal health and well-being.
