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Longevity: sports to stay fit at 40, 50, 60 and 70 years old

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Longevity: sports to stay fit at 40, 50, 60 and 70 years old

The astronaut doctor for over 7 years, and an expert on the topic, explains that every age of life has its own rules for keeping fit

There is a time for all things. And this principle also extends to the way we take care of ourselves at different ages of life. What works at age 30 does not necessarily work well at age 60 and beyond. In terms of nutrition, lifestyle and physical activity, every age has its own needs, as Filippo Ongaro, astronaut doctor for over 7 years and today one of the most followed trainers on health and wellness topics, explains. “Physical activity should not be reserved only for a certain age group,” says Ongaro, who will hold the second edition of Longevity Revolution in Riccione on 9 and 10 March, the course on longevity, open to all, after the public success achieved last year. “But it’s probably the most important thing you can do at any age to stay healthy. As far as I’m concerned, regular physical exercise is as important, if not more important, than proper nutrition. The two things go hand in hand, always combined: a balanced diet provides the necessary nutrients, while physical activity stimulates the body’s metabolic and functional processes”.

Dr. Ongaro suggests dedicating more time to training than we normally do, because the benefits of constant physical activity are enormous at all ages. “Of course we must choose the type and dosage of efforts based on our condition and ability, but physical activity should be a daily priority.” So here are some tips for keeping fit based on age group.

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For 40-year-olds, Ongaro recommends increasing the intensity of physical activity as the body is still elastic and recovers more quickly than at older ages. Recommended activities include weights in the right size, aerobic activity with low risk of injury, and a slightly increased protein intake at the expense of carbohydrates, remaining within the normal range.

For 50-year-olds, Ongaro advises choosing physical activity carefully and paying attention to sports with a high risk of injury. It is important to train to protect the heart and lower blood pressure, but the risks of injury are greater. Recommended activities include cardio activities with low impact and injury risk, such as brisk walking or cycling, as well as strength training with proper weights and a slightly increased daily intake of proteins.

For 60-year-olds, it is essential to introduce activities into everyday life that allow one to relate to others, feel useful to the community, and experience fun. It is important to exercise caution and pay attention to any cardiac or joint contraindications, while also focusing on activities that help prevent social isolation and cognitive decline.

For those in their 70s (and beyond), Ongaro emphasizes the importance of keeping the mind active and continuing to learn new things, while also evaluating with an expert what efforts are compatible with one’s condition and ability. It is important not to be afraid of being too old to practice sport and to learn to balance intensity and recovery well.

Ongaro also notes that it is not too late to start doing physical activity, as long as one does not overdo it. Several scientific research confirms that it is never too late to start doing physical activity and reap health benefits. Just a few weeks of regular physical exercise can reverse some processes linked to aging, reinforcing the idea that it’s never too late to improve physical fitness and quality of life.

As Ongaro concludes, “a person’s physical form depends more on lifestyle than on age.” This highlights the importance of maintaining a healthy lifestyle and staying physically active regardless of age. With the right approach, individuals can continue to stay fit and enjoy a high quality of life throughout their years.

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