- The Pacemakers

19 Dec 2023
Dr. Raj Shekhar Yadav
Healthcare Industry
Last Edited 20 Dec 23

Balanced diet, clean water and air, and regular exercise are essential for staying healthy and free from diseases. According to both Ayurveda and modern medicine, regular exercise is considered the cornerstone of a healthy life. Different exercise are recommended for different age groups.

6-17 yrs Age group-

Children and adolescents should do 60 minutes or more of physical activity daily.

Aerobic activities - Most of the 60 minute a day should be either moderate or vigorous intensity aerobic activity and should include vigorous intensity physical activity at least 3 days a week

Muscle strengthening - As part of their 60 minutes of daily physical activity, children and adolescents should include muscle strengthening physical activity on at least 3 days of the week

Bone strengthening- As part of their 60 min of daily physical activity, children and adolescents should include bone strengthening physical activity on at least 3 days of the week.

It is important to encourage young people to participate in physical activities that are appropriate for their age, that are enjoyable, and that offer variety.

18-64 yrs Age group-

All adults should avoid inactivity .Some physical activity is better than none, and adults who participate in any amount of physical activity gain some health benefits.

-For substantial health benefits, adults should do at least 150 minutes a week moderate intensity or 75 minutes a week of vigorous intensity aerobic physical activity, or an equivalent combination of moderate and vigorous intensity aerobic activity. Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread through out the week

- For additional and more extensive health benefits, adults should increase their aerobic physical activity to 300 minutes a week of moderate intensity or 150 minutes of vigorous intensity aerobic activity, or an equivalent combination of moderate and vigorous intensity activity. Additional health benefits are gained by engaging in physical activity beyond this amount.

- Adults should also include muscle strengthening activities that involve all major muscle groups on at least 2 days a week.

>65 yrs Age group-

- Older adults should follow the adult guidelines. When older adults cannot meet the adult guidelines, they should be as physically active as their abilities and conditions will allow.

-Older adults should do exercises that maintain or improve balance if they are at risk of falling.

-Older adults should determine their level of efforts for physical activity relative to their level of fitness.

- Older adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely

Also read- ABC of Diabetes By Dr Prem Prakash Patidar

Types of exercises-

Brisk walking, dancing, swimming, or bicycling on a level terrain are examples of moderate intensity physical activity.

Jogging, single tennis, swimming continuous laps ,or bicycling uphill are examples of vigorous intensity activity.

Running, jumping rope and lifting weight are examples of bone strengthening exercises.

Physical activities that increase skeletal muscle strength, power, endurance and mass are examples of muscle strengthening activities.

Health benefits of regular exercise -

01. It prevents hypertension and controls blood pressure in hypertensive patients.

02. It prevents diabetes and controls blood sugar level in diabetics

03. Regular exercise reduces the chances of Heart attack and stroke

04. Regular exercise helps in keeping the body weight in normal range and prevents the occurrence of obesity. It also helps in keeping our lipid profile in normal range.

05. Exercise is considered the best stress buster, it keeps us mentally fit, promotes good sleep and mental peace. It keeps us happier and improves memory and concentration.

06. Regular exercise keeps the body flexible and strong by increasing muscle and bone strength. It increases blood flow in muscles.

07. Regular exercise helps in digestion and in balancing metabolism.

Remember, exercise is a key factor in promoting overall well-being at every stage of life.

Regular Exercise, The Mantra for a Healthy life

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