How Much And What Kind Of Exercise?

How Much And What Kind Of Exercise?

“Thirty minutes of moderate activity each day is a good goal,” says the National Institute on Aging (NIA). But you don’t have to exercise for 30 minutes all at once. Doing exercises for three short sessions of 10 minutes each is said to have the same benefits as doing the same type of exercises in one session of 30 minutes.

What kind of exercise can you do?

The NIA booklet Don’t Take It Easy: Exercise! recommends: “Short bursts of activity, like taking the stairs instead of the elevator, or walking instead of driving, can add up to 30 minutes of exercise a day. Raking leaves, playing actively with children, gardening, and even doing household chores can all be done in a way that count toward your daily total.” Of course, it is wise to consult your doctor before starting an exercise program.

Moderate physical activity can help the elderly to regain strength and vitality.

Health Tips For The Aging

Health Tips For The Aging

The National Institute on Aging, a division of the U.S. Department of Health and Human Services, says that “the chances of staying healthy and living a long time can be improved” by following levelheaded advice, such as the following:

● Eat a balanced diet, including fruits and vegetables.
● If you drink alcoholic beverages, do so in moderation.
● Don’t smoke. It’s never too late to quit.
● Exercise regularly. Check with a doctor before starting an exercise program.
● Stay in contact with family and friends.
● Stay active through work, play, and community.
● Keep a positive attitude toward life.
● Do things that make you happy.
● Get regular health checkups.

Arthritis Treatment

Treatment of arthritis usually involves a combination of medication, exercise and lifestyle modification. A physical therapist may initiate a program of therapeutic exercise. You can incorporate a range of motion, isometrics, aerobics, weight isotonic exercises. These have been shown to improve a multitude of symptoms including joint pain and swelling, fatigue, malaise and depression. The benefits of exercise are seen even in the very elderly. Exercise can also limit the loss of bone density. Some argue that a measure of pain relief has alsol been achieved through various forms of heat and cold therapy and acupuncture.

Because weight loss can significantly reduce joint pain, diet may be an important component of the management of arthritis. Some have also claimed that a diet including foods rich in calcium such as dark green leafy vegetables, fresh fruits and cold-water fish rich in omega-3 fatty acids, and reducing processed foods and saturated fat- cannot only help achieve weight loss but also reduce pain. How? Some say that such a diet inhibits the inflammatory process. There are also claiming that diets eliminate meat, dairy products, wheat and vegetable belonging to the family Solanaceae such as tomatoes, potatoes, peppers and eggplant, have also been effective for some.

In some cases, a surgical procedure called arthroscopy is recommended. This right involves inserting an instrument into a joint, which allows a surgeon to remove the synovial tissue produce destructive enzymes. This procedure has limited effectiveness. However, as inflammation is often repeated. Even more dramatic is a replacement procedure, which is replacing the entire joint (usually a hip or knee) with an artificial one. This surgery has a duration of 10-15 years and is sometimes highly effective in eliminating pain.

More recently, doctors have tried fewer invasive treatments such as viscosupplementation, where the fluid is injected directly into a joint hyaluronic. This is normally done on the knees. The injection of substances that stimulate cartilage repair (chondroprotective agents) has also had some success, according to some European studies.

Although no drug has been found to cure arthritis, many drugs reduce pain and inflammation, and some have shown promise in slowing the progression of the disease. Pain relievers, or analgesics, and corticosteroid therapy, nonsteroidal antiinflammatory drugs (NSAIDs), disease modifying antirheumatic drugs (DMARDs), immunosuppressive agents, the biological response modifiers, and genetically engineered drugs to interfere with the immune response are part of the Arsenal is used to provide relief from the debilitating symptoms of arthritis.

However, relief may come at a high price, since all these types of medications can cause serious side effects. Weighing the benefits and potential risks is a challenge for both the patient and physician.

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