How to avoid pain and injuries as you age?
The literature showed that adults who did no exercise were 31% more likely to die than those who performed 150 minutes of moderate-intensity exercise every week. Those who did moderate-intensity exercise up to 450 minutes (about an hour per day) each week have the lowest mortality risk. However, it is crucial to find the ‘just right’ form of activity or group of activities for the formation of long-lasting activity habits.
150 to 300 minutes of moderate-intensity activity per week is needed to obtain optimal health benefits. Regular exercise is key to staying healthy. If one minute of vigorous activity equals to two minutes of moderate activity, then we need 75-150 minutes of vigorous activity per week to maintain optimal health. A combination of moderate and vigorous activities can yield the best result. We tend to lose our muscle strength and bone density with increasing age. Hence, it is important to include muscle-strengthening or resistance training on two non-continuous days per week to prevent loss of function in the future.
Most of our population spend between half and two-thirds of their day sitting down, especially students and those who are involved in sedentary jobs (desk work or driving). It is recommended to prevent prolonged sitting and take frequent breaks from long hours of sitting. Young adults should limit the use of electronic gadgets for entertainment. Time spent on television, electronic games and computer should be no more than two hours per day. Try to walk or cycle to work or school and choose to be active in leisure time to stay healthy.