Extend your youth - UK-Muscle Body Building Community

meera · 19-05-2006, 07:38 PM

You can’t choose your genes or undo the health and lifestyle choices you made when you were younger, but you’d be surprised at how many factors that contribute to a long life are still within your control.

Regular physical activity can help prevent many conditions associated with ageing, such as coronary artery disease, high blood pressure, stroke, diabetes and some cancers. Incorporating exercise into your life will actually make it easier to kick-start a healthier lifestyle because exercise helps you sleep better, manage stress better and gives you more energy to enjoy work and play.

Getting fit is easier than you think. In fact, just 30 minutes of activity a day can boost your health. It’s not about training for marathons, it’s just about moving and having fun: stretching your muscles, working your lungs and heart, warming up your joints. If you begin at a pace that’s comfortable for you, with an activity that you enjoy, you’ll feel the benefits right away.

High blood pressure: are you at risk?

High blood pressure occurs most often in people over the age of 35, but there are no immediate symptoms, so it’s easy to go years without realising you even suffer from it.

Age, heredity factors and race all play a part in why some people develop high blood pressure, but there are other controllable factors that contribute to the condition - like being overweight, not exercising regularly, and having high stress levels. The more risk factors you have, the greater the health complications. When high blood pressure exists with obesity, smoking, high cholesterol levels or diabetes, for example, the risk of heart attack or stroke increases several times.

If you have high blood pressure and you start a regular exercise routine, it’s usually during the first ten weeks that you’ll experience a marked drop in blood pressure. To maintain these benefits you need to remain active over the long term.

Heart smart

Advancing age is one of the many risk factors for heart disease and heart attack. About four out of five people who die of coronary heart disease are 65 or older, so it’s during middle age that it pays to concentrate on building a healthy heart for the future.

Regular exercise is one of the best defences against heart disease because it helps control many of the risk factors, like cholesterol, diabetes, obesity and blood pressure. Even moderate amounts of physical activity - 30 minutes a day - can contribute to a healthier heart.

Reducing your risk of heart attack can be as simple as becoming more fit and active. According to a recent study, a group of women aged 40 who started walking briskly for 30 minutes a day, 4 days a week, enjoy almost the same low risk of heart attack as women who have exercised consistently their entire lives.

Our trained fitness staff can check your blood pressure in a matter of minutes. Make an appointment now if it has been more than five years since you’ve had your blood pressure checked, or if you know you have high blood pressure.

Your calcium bank

Each year after menopause a women typically loses 1% of her bone mass, but studies have shown that strength training can reverse this trend. Women who strength train not only don’t lose bone density, they can actually increase it! This is good news for protecting against osteoporosis, a condition in which bones become porous and susceptible to breaks.

Think of your bones as a savings account - the more bone mass you have deposited earlier in life, the greater your nest egg, and the more chance of protecting yourself against osteoporosis later in life.

The body starts to form most of its bone mass prior to adolescence, and reaches its peak at about age 30. Then gradually with age, the breakdown outpaces the build up, and by late middle age our bone density will start to lessen unless we do something to halt the decline.

Although there is no cure for osteoporosis, there are steps you can take to prevent it or to slow or stop its progress. Here’s how:

Boost your calcium and vitamin D intake. Depending on your age, your daily calcium intake should be between 1,000-1,300 mg, and your vitamin D should be between 400-800 IU/day.

Start a regular weight–bearing exercise program. Research has found that weight training can increase spinal bone mineral density by 13% in six months. The best type of exercises are those where your bones and muscles are working against gravity, including walking, jogging, stair climbing, lifting weights, or using resistance machines. If you have already been diagnosed with osteoporosis, weight–bearing exercise, impact activities and twisting motions should be avoided, depending on the severity of your condition.

Quit smoking and reduce your alcohol intake.

LINK:
http://www.fitnessfirst.co.uk/news/news.as...&intelement=438

discobiskit · 22-11-2007, 11:49 AM

gd info

19-05-2006, 07:38 PM	#1 (permalink)
meera CEE...mmmmmm Join Date: Feb 2006 Location: London, UK Posts: 299	Extend your youth You can’t choose your genes or undo the health and lifestyle choices you made when you were younger, but you’d be surprised at how many factors that contribute to a long life are still within your control. Regular physical activity can help prevent many conditions associated with ageing, such as coronary artery disease, high blood pressure, stroke, diabetes and some cancers. Incorporating exercise into your life will actually make it easier to kick-start a healthier lifestyle because exercise helps you sleep better, manage stress better and gives you more energy to enjoy work and play. Getting fit is easier than you think. In fact, just 30 minutes of activity a day can boost your health. It’s not about training for marathons, it’s just about moving and having fun: stretching your muscles, working your lungs and heart, warming up your joints. If you begin at a pace that’s comfortable for you, with an activity that you enjoy, you’ll feel the benefits right away. High blood pressure: are you at risk? High blood pressure occurs most often in people over the age of 35, but there are no immediate symptoms, so it’s easy to go years without realising you even suffer from it. Age, heredity factors and race all play a part in why some people develop high blood pressure, but there are other controllable factors that contribute to the condition - like being overweight, not exercising regularly, and having high stress levels. The more risk factors you have, the greater the health complications. When high blood pressure exists with obesity, smoking, high cholesterol levels or diabetes, for example, the risk of heart attack or stroke increases several times. If you have high blood pressure and you start a regular exercise routine, it’s usually during the first ten weeks that you’ll experience a marked drop in blood pressure. To maintain these benefits you need to remain active over the long term. Heart smart Advancing age is one of the many risk factors for heart disease and heart attack. About four out of five people who die of coronary heart disease are 65 or older, so it’s during middle age that it pays to concentrate on building a healthy heart for the future. Regular exercise is one of the best defences against heart disease because it helps control many of the risk factors, like cholesterol, diabetes, obesity and blood pressure. Even moderate amounts of physical activity - 30 minutes a day - can contribute to a healthier heart. Reducing your risk of heart attack can be as simple as becoming more fit and active. According to a recent study, a group of women aged 40 who started walking briskly for 30 minutes a day, 4 days a week, enjoy almost the same low risk of heart attack as women who have exercised consistently their entire lives. Our trained fitness staff can check your blood pressure in a matter of minutes. Make an appointment now if it has been more than five years since you’ve had your blood pressure checked, or if you know you have high blood pressure. Your calcium bank Each year after menopause a women typically loses 1% of her bone mass, but studies have shown that strength training can reverse this trend. Women who strength train not only don’t lose bone density, they can actually increase it! This is good news for protecting against osteoporosis, a condition in which bones become porous and susceptible to breaks. Think of your bones as a savings account - the more bone mass you have deposited earlier in life, the greater your nest egg, and the more chance of protecting yourself against osteoporosis later in life. The body starts to form most of its bone mass prior to adolescence, and reaches its peak at about age 30. Then gradually with age, the breakdown outpaces the build up, and by late middle age our bone density will start to lessen unless we do something to halt the decline. Although there is no cure for osteoporosis, there are steps you can take to prevent it or to slow or stop its progress. Here’s how: Boost your calcium and vitamin D intake. Depending on your age, your daily calcium intake should be between 1,000-1,300 mg, and your vitamin D should be between 400-800 IU/day. Start a regular weight–bearing exercise program. Research has found that weight training can increase spinal bone mineral density by 13% in six months. The best type of exercises are those where your bones and muscles are working against gravity, including walking, jogging, stair climbing, lifting weights, or using resistance machines. If you have already been diagnosed with osteoporosis, weight–bearing exercise, impact activities and twisting motions should be avoided, depending on the severity of your condition. Quit smoking and reduce your alcohol intake. LINK: http://www.fitnessfirst.co.uk/news/news.as...&intelement=438 __________________ Ain't noone in this world like a Bruce....

22-11-2007, 11:49 AM	#2 (permalink)
discobiskit Newbie Trainer Join Date: Nov 2007 Posts: 56	Re: Extend your youth gd info