Working out is very important for a healthy and fit body. However, at times it is not easy to do exercises, especially with old age and injuries.
Exercising with injuries
If you have an injury, your priority should be to recover as fast as possible. You may experience activity withdrawal if you were active before the injury, which may make you anxious. However, with some meticulous planning, you can do great cardio workouts despite the injury. The type of exercise and the level of intensity will depend on your injury—its location, the severity of the injury, whether you were active before the injury. and your attitude toward the injury. Low-impact exercises, such as walking, swimming, and cycling, would be good to maintain fitness as you recover. You must be patient, even though you may want to rush recovery. Ensure you are healed before pushing yourself too hard.
Some exercise options when injured include the earlier mentioned low-impact activities, like swimming and walking, and other activities, like using an ergometer (a machine where you spin your arms around in circles). If you have lower body injuries, you can lift kettlebells and do other exercises that do not aggravate the injury.
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Exercising for the elderly
As we age, our bodies become less adaptive to exercises than they previously were. It becomes harder to run the same distance you could cover while younger, and lifting the same weight as you would in earlier years becomes a difficult task. The body will have suffered wear and tear over the years. Thus, it may not be as strong and flexible as it was in its earlier years. Aging comes with some issues, such as arthritis, tendonitis, and pain within the rotator cuff, Achilles tendons, and patella tendon.
Even with the conditions that come with old age thus making exercising harder to do, it is crucial for older adults to keep fit and healthy. For adults aged 65 years and above, they should either do:
Ø moderate aerobic activity, like cycling and walking, for at least 150 minutes each week, and strength exercises that involve all major muscle groups for two or more days in a week; or
Ø vigorous aerobic activity, such as running or a game of singles tennis, for 75 minutes per week, or strength exercises that work all the major muscles (legs, hips, back, abdomen, chest, shoulders, and arms) two or more days a week
Benefits of exercise for older people :Increases lifespan: Gentle exercises, such as walking and swimming, can increase your lifespan by about 3-5 years.
Reduces falls: Exercising helps to improve bone density and enhance muscle strength, which will improve your balance and thus reduce the risk of falling.
Lowers risk of developing dementia: Living a sedentary lifestyle in your older years raises the risk of developing dementia (a term that refers to no specific disease but rather to a group of symptoms associated with a decline in memory and thinking capacity to the extent of limiting the performance of daily activities).
Prevents or delays disease: Exercising plays a significant role in managing many chronic conditions. Studies have shown that people with arthritis, diabetes, cardiac conditions, and so on benefit from regular workouts.