The elderly who came to my sitting exercise class are worried about two main matters: how to leave the chair and longer to live.
They also want to be balanced to reach the cupboards and to be strong enough to tend to tend to tend to the garden. They want to be able to live independently as long as possible.
Luckily, I am talking Catherine NortonThe Sports and Athletic Professor of the University of Limerick and the Athletic Physiologist, Dr. Gráinne Hayes, has two major advice to help you achieve this goal.
Norton said, “It is one of the best ways to prevent weakness to do mobility with a healthy food choice. Suitable and well.
1. Mobility training
“Simply put, if you want to continue what you love, it’s important to play with horticulture, dance or grandchildren.
“Mobility training is one of the heroes with no names of healthy aging. It helps the joints to move freely, improve their posture, and reduce the risk of fall and injury.
“All these aspects reduce the risk of injuries, improve circulation, and minimize the wear of the joints, which is increasingly important as you get older.”
“Mobility training does not surpass strength training or heart, but it must be integrated to promote and improve performance for daily life or sports performances.”
She now says that we all have to start mobility.
“Like a brushing teeth, mobility should be a habit every day from childhood. In other words, people in their 40s often see the priority and the way they move and feel.”
that The World Health Organization is recommended Older people need to do a variety of exercises to help functional balance for more than three days a week. It can mean something like a Taichi or mobility.
Hayes said, “You don’t have to spend a few hours for it.” You can make it simple. Morning stretching and a few minutes to go to bed. The key is not perfect and consistent. “
Norton also has interesting advice. “Mobility is about freedom. It helps us to be independent, confident and connected to the world around us. And it is not necessary to be boring!” She says. “Dance or stretch in the kitchen while watching TV. All small bits add life in your years.”
2. Eat the Mediterranean Style Diet
Norton said, “Nutrition is a key player of how we move and feel.” The Mediterranean Style Diet, which is rich in colorful fruits, vegetables, fish, and healthy fat, can reduce inflammation and support joint health. ”
The Mediterranean diet World Health Organization.
Norton imitates what should be included in the diet.
- Protein thinks of fish, dry meat, eggs, dairy products, tofu, beans and lens beans.
- Healthy fats of sources such as oily fish, olive oil, avocados and nuts can reduce joint inflammation.
- Calcium and vitamin D bone health -ready -made products, leafy green, reinforced foods and safe sun exposure are all helpful.
- Foods rich in antioxidants such as strawberries, peppers, green tea and turmeric can help to relieve inflammation and rigidity.
- Sign language is important. -The tissue completed is less elastic and can be injured.
Do you need more inspiration? Try this easy Mediterranean dietary plan.
