"And He feeds me and quenches my thirst and when I fall sick then He (Allah) cures me" [Soorah Shu'araa: 80]


5.7.08

Exercises for Longevity


Exercise is the closest thing to an anti-aging pill that exist.people who are physically fit, eat a healthy, balanced diet, and take nutritional supplements can measure out to be ten to twenty years biologically younger than their chronological age (Goldman & Klatz, 2007)

If you are a sedentary person, any regular exercise of moderate intensity-even if it's mowing the lawn, gardening, or climbing the stairs-will allow you to live longer. even if you're sixty or seventy, it's important to realize that it's never too late.

The CDC and the American College of Sports Medicine recommend that you exercise thirty minutes a day in addition to your normal activities-and it doesnt have to be thirty minutes consecutively

-Brisk walking, cycling, swimming, racket sports, housecleaning are some of the moderate-intensity physical activities recommended.

Getting Prepared

Before beginning regular exercise program, we recommend you determine your target heart rate first, so that you know your aim and your limit

Generally, you should aim for raising your heart rate during exercise to about 70-85% of its maximum capacity

Substract your age from 220 and multiply the result by 0.70 (or 70%), then also multiply the result by 0.85 (or 85%).this is your target heart rate zone.

For example, if you are 40 years old, your maximum rate is 220-40=180. your target heart rate zone, is then 70-85% of 180 or 126 to 153

You should aim for raising your heart rate and keeping it there for thirty minutes at a time, for a minimum of about two hours a week.in other words, you are looking for four half-hour sessions of vigourous exercise per week

2 comments:

K said...

Thanks for the information on exercises. It's great to do somethihng physical that will increase longevity!

We recently wrote an article on exercise at Brain Blogger. Recently Princess Anne stated that the Olympic Games being held in London is "a great opportunity to promote physical activity and to create a culture of activity among young people." But, really, will the Olympics have that great enough of an effect to get people out and exercising? What could have that kind of effect?

We would like to read your comments on our article. Thank you.

Sincerely,
Kelly

Dr Hapizi said...

thanx kelly for dropping by in my blog. i'll have a look your article and gave my comment.:)

LinkWithin

Related Posts with Thumbnails

Holistic Followers

mindfulness

Loading...

Home..