It's not true. However, might say that - with the exception of financialmatters - not enough of us think about the future.
OK, so if you have children quickly work out how much leave the family as you can without the taxman pinching the lion's share. But why they plan their future health?
A few decades ago, elderly people were advised to avoid physical activity to reduce the risk of injury. This was to just keep living persons to a miserable old advanced age and condemning those in its 90 years of disability and dependency. Terrible!
Current medical thinking is just the opposite. Increase in the frequency and intensity of the exercise not only reduces the risk of an early death, it will be also:
● keep it in shape and healthy longer and reduce the time that will be dependent on others;
● help look decades younger immediately, next month and the months after that. How? As well, this exercise plan - taken from our new book sitting lawn, get moving - it's the perfect place to start. Exclusively here detailed is an ultra simple regime that does not involve a gymor any team of luxury or clothing.
We see it as a call to arms, a bonfire of shoes! Is for those of us whoare later in life; people that not in a long time; and those who can not make the type of exercise.
Also involves a set of exercises especially designed for the least active in the comfort of the room and sitting down even if you have that. In the fitness industry seems dedicated to bright young things in tightLycra doing endurance racing and jumping through fire, neglecting our needs a little softer.
But that does not matter. Our message is: stand up, be active, get more in shape and feel fabulous following our essential guide to stayingin shape in your 60s, 70s, and more beyond. So what are you waiting for? Let's get moving... now!
STOP MAKING EXCUSES
Here are the most common reasons people give for not doing enough exercise and our solutions to the problem.
1 I have no time
We understand that but you must yourself to better manage their time to give yourself a little more. Just ten minutes in the morning willgive you enough time to make one of our programs. Add 10 minutesmore walking, once, or better still, twice, or (better) three times aday. That don't have 20 minutes to spare?
2 I can't afford it me
Although we recommend weights and resistance bands or technicalclasses such as Pilates, these are optional. The exercises here can dowithout spending money, or a large bag of flour or sugar, or bottlesof water as a weight (and in reality, it is much better to use a bag of sugar that eat it).
3. do not exercise in the past I have enjoyed
You don't do physical activity simply because it's fun (although it can). Think of as training for the decades to come. Athletes training forthe Olympic Games; You are in training to their 70s, 80s or 90s. It is also recommended that exercising with a friend or two, even when in the country. Feel like yourself, that can all be a little solidarity and a little competitive.
4. I'm too busy helping other people
We know that you people our age how to grandchildren, children, parents, partners, neighbors and the community, but they need to take care of yourself too. In addition, help their children and grandchildren considerably if you are still active and independent, to get more atform is part of taking care of those love and care.
ANTI AGING
The image of the life of 60 later dominated by disease, disability, dependency and dementia is incorrect. OK, that you might be a little slower than it was due to a hip Chunga, so can be a bit more forgetful or having a more serious, such as arthritis or diabetes condition, but it is important to remember that we (the two are in the 1970s) are a key in the society group. If things go wrong, some, unfortunately, including some doctors, they say "it's your age" or, worse yet, 'what else you expect at your age?' These statements are examples of ageism, and although we have heard less for this than racism or sexism, the agenda is moving. Discrimination is prejudice. Such statements are based on the false belief that all problems of health due to the aging process.
This belief is widespread and affects many older persons. We have spent our lives study, prevent, and evangelize even about the benefitsof exercise and good that can do for us.
And we know that aging by itself is not an important cause of disability until the 90's. Many of the problems that is assumed to be due to aging are actually due to loss of fitness and preventable diseases. It is a fact that, despite what you imagine, fitness can be recovered afterthe age of 60.
THE benefits of exercise are to improve the five S
1. resistance - gives you the energy to move forward.
2 force, help build strong muscles to address any necessary work.
3. flexibility - encourages flexibility, allowing you to bend and stretch.
4 skill - activity encourages the coordination of mind and body.
5. shape - exercise spends energy (burns calories) helping to controlyour weight, which is an important advantage."Use it or lose it" applies to the body and the mind. I am a firm believer in the exercise of the mind as the body to operate efficiently. Being active can transform your lifestyle, so down with sofas and even the stairs! Remember, age is mind over matter, if you don't mind, doesn't matter. Be happy and healthy, anyone who is his age.
A FEW WORDS ON FOOD
We do not advocate a 'diet' in the sense of the word slimming. But as we age, our nutritional needs and dietary requirements. This is mainly due to the fact that we are less active in what used to be and theyneed fewer calories. Metabolic syndrome - a combination of overweight, type 2 diabetes, high blood pressure and high cholesterol, is an increasingly common problem among people in their 60s, 70s and beyond, affecting one in four. But the good news is that it can be changed with diet and exercise settings. The average man about 60 needs2,000 calories a day, the average woman of 1,600. However, opting for an intake slightly low-calorie doesn't mean that you need to go ona diet or start to completely cut all your favorite foods.
IT IS NOT NECESSARY TO CUT BUTTER
They will be the days of very low fat. Fat in food provides omega-3 and omega-6 Polyunsaturated acids fatty essential, that keep your heart healthy and the fat soluble vitamins A, D and E, which are good foryour skin, bones, and general well-being.
Fat must be 20 to 35 percent of your daily intake of calories, which for a man on a 2,000-calorie diet is 44g 78g a day (about four tablespoons of olive oil). Choose "good" monounsaturated fats, found inolive, avocados, nuts, seeds and oil from rapeseed oil. You can still eat butter, but in moderation - spread thin in your toast. Recent findings have debunked science ancient protein requirement decreases withage, and now it is recommended that people older than 60 years must be careful to eat more protein than those recommended for adultsyounger (that is 50g per day). The plant to try to get animals (meat, fish, eggs, dairy products) and sources (rice, tofu, beans, lentils, nuts and seeds). As for fruits and vegetables, followers of the Mediterranean diet - proven to promote good health of life - average seven or more servings per day, so as we get older, they want to go beyond fiveper day. The key message is: adjust caloric intake according to their age and level of activity and reduce the intake of sugar, salt, processed foods of any age. Finally, eat less red meat - about four times permonth - and challenge yourself to try to eat more fish and chicken.
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