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If You’re Over 45 You’ll Want To Do These Exercises Every Week

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Over 45? You’ll want to do these exercises every week

Physical activity has been shown to extend life expectancy by slowing the progression of chronic diseases, which is something many people begin to consider after they turn 40.

Here are five activities you can start doing once a week to stay healthy, happy, and looking great.

To prevent heart disease…

Try cardio workouts 3 to 4 times a week. If you really want your heart health to benefit from your cardio workouts, exercise at 80% of your maximum heart rate for at least 20-30 minutes.

To ward off osteoporosis…

Try high-impact activities, 1 to 2 times a week to build bone strength. Jumping jacks, racquet sports, and even adding a light jog into your workout are all great examples of exercise that can keep your bones strong.

To fight arthritis…

Try strength training, 2 to 3 times a week. Adults of all ages can suffer from chronic joint pain and stiffness, especially those who are overweight or have had a past joint injury. 

That said, it’s never too soon to start protecting your body.

To fight back pain…

Try holding a plank for 90 seconds, 3 times a week. Keeping your core strong can help avoid back pain. The plank is an excellent exercise to do because it tones all of the body’s core muscles. It not only works the abs, but it also works the muscles in the chest and around the spine.

Your entire midsection tightens as these muscles get stronger, which supports your lower back and keeps it pain-free.

Antibiotics linked to increased risk of colon cancer

Antibiotic use has been linked to an increased risk of colon cancer. After a study of 40,000 cancer cases, experts from Ume University in Sweden confirmed this.

The findings demonstrate that there are numerous reasons to limit antibiotic use. While antibiotic therapy is often necessary and saves lives, caution should be exercised in the case of less serious illnesses that can be expected to heal on their own. 

Antibiotics should be avoided not only to prevent bacteria from developing resistance, but also because, as this study shows, antibiotics may raise the risk of future colon cancer.

Even though the study only covers orally administered antibiotics, intravenous antibiotics may affect the gut microbiota in the intestinal system, overall affecting gut health.

It can take more than a week to recover from days of sleep deprivation

People may overestimate their ability to recuperate from sleep deprivation, according to experts. According to a new study, if you haven’t had enough sleep in a while, it may take more than sleeping in on weekend to make up for it.

According to a new study, 7 days of recovery is insufficient for people to return to normal function after 10 days of deprivation. The participants’ baseline reaction speed was recovered after a 10-day sleep deprivation period followed by a 7-day recovery period, according to the study. However, they had not entirely recovered on any of the other functional metrics (overall brain activity and accuracy).

Apple plans blood-pressure measure, wrist thermometer in Apple Watch

According to sources familiar with the plans and internal company documents, Apple Inc. is working on new health-related features for its smartwatch, including a tool to alert users when their blood pressure is rising and a thermometer to assist in fertility planning.

The fertility feature, as well as potential upgrades to its irregular heartbeat monitoring and an overhaul to how it tracks sleep patterns, might be ready as soon as next year.

According to the documents and some of the people, Apple also wants its smartwatch to be able to detect sleep apnea, provide medical guidance when it detects low blood oxygen levels, and, potentially one day, detect diabetes.


Article credit: Private MD labs

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