Many women may believe that the ship has sailed for healthy aging by the time they reach their 50s and 60s. However, new research published in the journal PLOS Medicine offers encouraging news: starting a healthy lifestyle, particularly focusing on physical activity, can still significantly improve your physical health well into midlife.
The World Health Organization (WHO) recommends at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous activity per week for adults. These guidelines aren't just about weight management; exercise strengthens your heart, muscles, and even improves mental well-being.
But what if you haven't been active for most of your adult life? Can you still benefit from starting now?
Researchers from the University of Sydney addressed this very question in their recent study. They investigated the effects of physical activity specifically during middle age on women's health.
The study's findings are reassuring. Even for women who haven't prioritized exercise earlier, incorporating moderate physical activity into their routine in their 50s and 60s can lead to substantial improvements in physical health. This highlights the importance of a lifelong commitment to well-being but also emphasizes that it's never too late to take charge of your health.
Ready to get started? Here are some tips:
Find activities you enjoy: From brisk walking and swimming to dancing or group fitness classes, choose activities that are fun and sustainable.
Start slow and gradually increase intensity: Don't push yourself too hard at the beginning. Start with manageable goals and gradually increase the duration and intensity of your workouts.
Listen to your body: Pay attention to your body's signals and take rest days when needed. If you experience any pain, consult a doctor before continuing.
Seek guidance: Talk to your doctor or a certified fitness professional to create a safe and effective exercise plan tailored to your needs and limitations.
Remember, a healthy lifestyle goes beyond just exercise. Make sure to incorporate a balanced diet rich in fruits, vegetables, and whole grains. Prioritize quality sleep and manage stress through relaxation techniques like yoga or meditation.
By adopting these healthy habits, you can empower yourself to age well and enjoy a vibrant life well into your later years.
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