A new study published in the journal 'Brain, Behavior and Immunity' suggests that as little as 20 minutes of exercise reduces the body's inflammatory response and can be highly beneficial for chronic lifestyle diseases.
Regular exercise reduces fat mass and adipose tissue inflammation which is known to contribute to systemic inflammation. Systemic inflammation is the underlying mechanism in all chronic diseases.
As we age it becomes increasingly important to maintain an active and healthy lifestyle. Middle age is a crucial time to develop healthy habits and prioritize fitness, as it can help prevent chronic illnesses and improve overall well-being. Here are some tips on staying active and fit in middle age.
1. Make Exercise a Priority
Regular exercise is one of the most important things you can do for your health. It not only helps prevent chronic illnesses such as heart disease, diabetes, and obesity, but it also improves mood, energy levels, and overall quality of life.
In middle age, it can be easy to prioritize work, family, and other responsibilities over exercise. However, it’s important to make exercise a priority and schedule it into your day. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. This can include activities such as brisk walking, cycling, swimming, yoga or Pilates and strength training.
2. Find Activities You Enjoy
Exercise doesn’t have to be boring or repetitive. In fact, it’s important to find activities you enjoy, as this can help you stay motivated and committed to a regular exercise routine. Try new activities, such as dance classes, hiking, or yoga, to find what you enjoy.
Another way to make exercise more enjoyable is to do it with friends or family. This can make it more fun and social, and can also help keep you accountable and motivated.
3. Incorporate Strength Training
Strength training is an important component of any exercise routine, especially in middle age. It helps build muscle mass and bone density, which can help prevent falls and fractures later in life. It also boosts metabolism.
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