Improve Your Health Blog

How you work out while you are in your 20s is different on how you should do your exercises after a few decades.

Exercise helps delay aging and help you deal with factors lie stress, heart disease, obesity, and diabetes. The longer you are active too, the lesser aging will catch up with how you look. Here’s how you can remain fit thru different stages of your life:

20′s

When you are in your 20s, your body is ready to deal with the workload of exercise. You can go for half an hour of cardio and half an hour of weights three times a week. You can blend this with 3 days a week of pure cardio by doing an hour of straight cardio regimen. Give your body a day to rest and recover.

30s

In your 30s you can do four times a week an hour of cardio and weights plus high intensity straight cardio for one day. One day is devoted for a good rest. During your 30s, the extra poundage does not come off that easily like before. Your metabolism will be dropping, muscle decreases, and fat increases. You really do not need a lot of calories to do your daily functions. Keeping fit is a bit harder but vital on this decade of your life.

40s

When you hit your fourth decade, you can do weight training for about an hour three times a week plus around 45 minutes of straight cardio five times in a week. One day is also devoted for rest. Notice that cardio work out is longer but involves lower intensity and impact exercises.

50s

Your metabolism during your 50s might be starting to crawl. Experts recommend that you do 20 to 40 minutes of cardio routine four to six times a week. The intensity of the workout should allow you to answer questions but not really chat. This is how you gauge your exertion. Add to this an hour of doing weights twice a week. Do not forget to do warm up and cool down exercises.

According to researchers in Australia, the more you walk, the less you are prone to diabetes.

The experts monitored 592 adults in an attempt to map the occurrence of diabetes in Australia from 2000 through 2005. The subjects went through a health evaluation before the start of the study and also gave certain details about their eating habits and lifestyle.  They were also issued pedometers and given instructions on how they will use them.

After five years, a follow up was done and the results showed that those with higher step counts also had lower ratio of the waist and hip and also had better sensitivity to insulin.

Comparing the insulin sensitivity, they found out that those who walked about 10,000 steps per day is 3 times more sensitive to insulin compared to those who walked 3,000 steps per day, 5 times every week.

The study concluded that higher levels of physical activity to better BMI or body mass index, waist-hip ratio, and sensitivity to insulin.

The current recommendation is to have at least 3,000 steps a day for at least five days per week.

Running is among the top choices of people around the globe to stay In shape. A recent study in New York suggests that running in long distances is beneficial in keeping the blood pressure, the blood cholesterol and the blood glucose in its normal and healthy level.

In a survey done with a base of approximately 100,000 male and female subjects who ran, it was found out that those who ran in marathons were less likely to take treatment regimens for hypertension, diabetes and high cholesterol.

Dr. Paul T. Williams of Lawrence Berkeley Laboratory in California said that the results of the survey are suggesting that there is a great advantage in running in long distances. The study was published in the Medicine and Science in Sports and Exercise journal.

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