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Medicine has evolved a lot in recent decades, and most common diseases rely on at least one type of drug treatment. The intense routine drives human beings to seek quick solutions to their problems and pain, such as resorting to pills.\u00a0However,\u00a0few try to understand why an illness took hold in their body and what behavioral changes can\u00a0be effective in improving\u00a0the body\u2019s functioning.<\/p>\n
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Physical exercise, quality sleep, and\u00a0a balanced diet. These three simple, low-cost habits\u00a0are capable of transforming\u00a0a person\u2019s health, as they offer the body what it needs most: nutrients, adequate rest, and\u00a0movement to strengthen it. But why is it so difficult to leave square one and invest in self-care?<\/p>\n
According to a study released by the World Health Organization (WHO)<\/a><\/span> earlier this year, around 1.8 billion adults\u00a0around the world\u00a0were sedentary or did not reach ideal levels of physical activity in 2022. The number is equivalent to 31% of\u00a0the world\u00a0population and is worrying because it reveals the percentage of people at greater risk of developing diseases related to inactivity, including type 2 diabetes, dementia, cardiovascular diseases, and\u00a0even cancer.<\/span><\/p>\n <\/p>\n Although physical activity is recommended for all age groups, the WHO report<\/a><\/span> highlights that the elderly are the most\u00a0sedentary. Perhaps the initial difficulty in completing a series of exercises discourages people over 60, but this thinking must be changed. This is because the main characteristic of exercising is evolution. The more\u00a0a person dedicates\u00a0themselves to a certain activity, the better they get over time and reap the benefits in their daily lives.<\/span><\/p>\n \u201cAs the individual performs a regular physical activity, blood circulation improves, and this increases good cholesterol, which defends the body from bad cholesterol and, consequently, prevents the formation of fatty plaques that clog arteries in the heart, brain, and\u00a0legs,\u201d<\/span><\/em>\u00a0 says Brazilian cardiologist and sports doctor Giulio Cesare.<\/span><\/p>\n The results are seen in several ways, including improved mobility. Carrying a bag, walking, climbing stairs,\u00a0and sitting\u00a0in a chair seem\u00a0like commonplace actions, but aging, combined with a sedentary lifestyle, can make them very difficult due to the lack of flexibility or even strength in muscles and bones. Regardless of the condition, it is possible to\u00a0reverse it, and the remedy is not pills but rather a daily dose of physical activity.<\/p>\n In addition to aerobic exercise, research draws attention to the importance of strengthening muscles <\/a><\/span>through weight lifting. An American study published<\/span><\/a><\/span> in the British Journal of Sports Medicine followed 150,000 people between 60 and 70 years of age\u00a0and concluded\u00a0that those who did the 150 minutes of activity per week recommended by the WHO lived longer than those who did not. And those who combined aerobic exercise with muscle strengthening had even better results, with a 47% reduction in the risk of dying from any cause, except cancer, over the next nine years.<\/span><\/p>\n It is worth noting that weightlifting is not just restricted to\u00a0bodybuilding\u00a0but is\u00a0also related to push-ups and sit-ups with your\u00a0own\u00a0body weight, Pilates, and\u00a0resistance exercises with elastic bands. Despite being a recommendation for people of all ages, the elderly need to reinforce this care, as, with aging, the chances of sarcopenia increase, which is the loss of lean mass and muscle strength, a condition that\u00a0directly affects\u00a0the quality\u00a0of life.<\/p>\n <\/p>\n Practicing sports<\/a><\/span> also benefits the brain. Research<\/span><\/a><\/span> that brought together scientists from around the world confirmed that walking, running, yoga, strength training, and\u00a0dancing are the most effective activities against the symptoms of depression.\u00a0\u201cMovement stimulates the release of neurotransmitters, such as serotonin and dopamine, responsible for well-being,\u201d<\/em>\u00a0 explains Dr. Cesare. Other studies also highlighted the effectiveness of activities in combating anxiety disorders and dementia.<\/span><\/p>\nAerobics and Muscle Strengthening<\/span><\/strong><\/h4>\n
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<\/p>\nStrong Body and Mind<\/span><\/strong><\/h4>\n