The most recommended exercise of kinetotherapists for a long life: simple, gentle, no room or extreme effort
It's no longer a secret that movement is doing well. From the titles warning that “The state on the chair is the new smoking”up to the doctors' recommendations, we all know that physical activity is essential for health.
Walking – the secret of longevity and shared joy, regardless of shutterstock age
What you might not know is that certain types of exercises not only maintain your physical form, but can effectively prolong your life.
Kinetotherapists – specialists who see daily the effects of lack of movement or exercises performed wrong – warns that not all forms are sustainable in the long term. For example, running, although beneficial for the cardiovascular system, can become a problem for the joints, especially as you get older.
So, what is the exercise-miracle you can do daily, without forcing your body, and which could help you get healthy at 100? What do studies say and how can you include it daily in your routine, regardless of age? Find in the following lines.
Why walk is the key to longevity
The answer comes from the kinetotherapists: a gentle, but constant training, which protects the joints, supports mobility and strengthens the muscles. It is the kind of movement that you can easily integrate into the daily routine and which your body will tolerate at 70, 80 or even 90 years.
And yes, specialists say that this exercise is so beneficial that it should be practiced daily – as a natural pill for a longer and better life.
If you were to choose a single exercise that will extend your life, science and experts: walking is the best choice.
The American kinetotherapist and the author Dr. Lex Gonzales, known for his scientific evidence approach in promoting functional exercises, clearly states: no other type of movement is as closely related to longevity as walking.
Why just walking? Dr. Gonzales offers four solid reasons:
- It improves heart health and circulation, supporting the functioning of the cardiovascular system.
- It protects the joints, maintaining mobility without overloading them.
- It develops balance and coordination, significantly reducing the risk of falls, especially at old age.
- It is accessible and free – it does not require special equipment or subscriptions.
Walking – “The sixth vital sign” – the secret of the blue areas
“Walking is so important to the health of the elderly that it was nicknamed the sixth vital sign,” says Dr. Gonzales, quoted by Parade. The other five are: blood pressure, heart rate, respiratory rhythm, oxygen temperature and saturation.
Perhaps the most convincing argument comes from the blue areas – those regions in the world where people frequently live up to 100 years, being active and healthy. In these communities, walking is a natural part of everyday life. People do not go to the room, do not work intense, but move on the market, church or friends. Many also participate in community walking groups, transforming the movement into a form of social connection.
So, if you do not delight the running or spinning classes, a simple daily walk might be exactly what you need for a longer and healthier life.
Other types of exercises that can extend your life and keep your body in shape
Walking is undoubtedly a hope ally on the way to a long and healthy life. However, according to Dr. Karen C. Westervelt – kinetotherapist, doctor in science and coordinator of the Integrative Health Program at the University of Vermont, New England, USA – it is not enough to rely on walks. For a complete well -being, it is essential to include other forms of movement in your weekly routine.
According to the official guides of the American Sports Medicine College, the four pillars of an optimal physical condition are:
According to the official guides of the American Sports Medicine College, the four essential components of an optimal physical condition are:
- Strength training
- Cardio (aerobic) exercises
- Flexibility exercises
- Training for balance and agility
Spread of muscles and training of balance: Cheia Prevention of falls
“Each major muscle group should be stretched at least twice a week. As we train our muscles to be stronger, we must also practice the balance – static and dynamic – especially with the age, to prevent falling.”points out Dr. Westervelt.
It draws attention to the fact that many people completely ignore exercises for balance.
In this sense, Dr. Lex Gonzales recommends yoga and Tai Chi, two effective practices that support both flexibility and balance, without overloading the joints.
What types of exercises should be addressed with caution
There are also activities that, although valuable, require increased attention. Dr. Gonzales mentions the following:
- Long distance running
- Lifting big weights
- Exercises with rapid and high intensity movements
- Wide or sudden spinal rotation movements
These can put additional pressure on the body and increase the risk of injuries. “We do not have to avoid them completely, but it is important to pay attention to the signals that the body transmits to us. If pain occurs, it is time to reconsider and opt for milder variants,” recommends experts.
The constant movement – the key to the longevity
Dr. Westervelt insists that any form of movement brings real benefits – as long as it is constantly practiced: “Whether you do yoga, go to the gym, dance or just go for a walk, your body will thank you. The key is regularity.”
For a long and healthy life, she recommends to follow the following official recommendations:
- At least 150 minutes of moderate aerobic activity per week
- Two weekly strength training sessions
In addition, force training play a crucial role in the prevention of sarcopenia – progressive muscle loss, a natural process with aging, but accelerated by a sedentary lifestyle.
“Weight training or resistance exercises are not just for young people. They are essential for maintaining strength, independence and mobility at any age.”concludes Dr. Westervelt.
