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Want to Learn How to Live Until 90?

Date: August 19, 2019
Author: Erynn
Categories: Stories & Tips
10 Easy Ways to Reduce Stress in Seniors

We may now have the key to live a long and healthy life. Physical activity, weight, and even your height can affect your chance to live a long time. It can even be influenced by whether you are a male or female. So, do you want to learn how to live until 90?

Want to Learn How to Live Until 90?

How to Live Until 90?

 

A study published in the Journal of Epidemiology & Community Health shared what they found about how to live a long life.

Researchers found that for women, around an hour of exercise was connected to having the best chance to live a longer life. Exercising over that had no extra value.

Men have it a little better. The more exercise they did a day, the better chance they have to live a long time.

Body size influenced reaching age 90 more for women than it did for men.

More About the Study

 

The researchers of the study used the Netherlands Cohort Study, which began in 1986. They looked at the data from people between the ages of 68 and 70 who had given their height and weight at age 20 and their current weight.

The participants listed their current level of physical activity like walking, biking, or gardening. They also took note of their alcohol use and smoking habits.

They were watched until they reached age 90 or had died.

Out of all the 7,807 participants, 433 men and 994 women lived to 90. Women over 5 feet 9 inches tall were 31% more likely to live to 90 than women who were less than 5 feet 3 inches.

They also weighed less at the start of the study and had less weight when they were 20.

Men who were active for more than 90 minutes a day were 39% more likely to reach 90 than those less active. Every additional 30 minutes of exercise was connected with a  5% increase in the chance of hitting 90.

Women were 21% more likely to reach 90 with 30 to 60 minutes of activity a day than those who did less.

Want to Live to 90?

 

What all this boils down to is that exercise it important. Even though it can be hard at first and no fun, you need to do it if you want to live a long life.

You don’t have to go full throttle right away, take things at your own pace.

We’ve written many different articles that can help you start — articles like 10 Ways to Make Exercise Part of Your Everyday Life, 7 Exercises People Over 50 Shouldn’t Do, and 9 Easy Tests to See if You’re Fit.

Read more here.

7 Exercises That People Over 50 Shouldn’t Do

Date: August 11, 2018
Author: Erynn
Categories: Stories & Tips
7 Exercises That People Over 50 Shouldn't Do

As we get older, we have to update how we work out and exercise. If you do the same things that you did at 30 when you’re 50, it’s going to hurt. Our bodies change as we get older. Here are seven exercises that people over 50 shouldn’t do.

7 Exercises That People Over 50 Shouldn't Do

7 Exercises That People Over 50 Shouldn’t Do

There are some exercises that you should just skip altogether.

1. Leg Extension Machine

This type of exercise involves extending the legs up out in front of you with resistance in front of your ankles while in a seated position. It focuses the quadriceps in the front of the thighs.

This can put unnecessary stress over the knee cap, causing wear and tear.

Instead, do multidirectional lunges or squats with close attention to form.

2. Back Extension on a Roman Chair

The Roman chair back-strengthening exercise involves bending forward from the waist with your thighs supported. You use your lower back muscles to pull yourself back up.

If you have any lower back problems, it can be painful.

Try planks or quadrupeds for core strength.

3. Pull Downs or Pull Ups Behind the Head

These exercises work the back and biceps. It involves pulling a bar behind the head. You need to lean down and pull a bar behind your neck. In pull ups, you lift yourself up to a stationary position, and the bar is also behind your neck.

It puts an unnecessary amount of stress on the front of your shoulder, which could lead to injuries.

Try instead to do pull ups and pull downs in front of your head instead of behind.

4. Plyometric Exercises

Also known as jump training, this involves explosive movement like box jumps and depth jumps. These have been popularized by CrossFit.

These are great for adding strength and power, but it can be dangerous if not done correctly. It can put a lot of stress on body parts and joints.

You can still do these types of exercises, stick to doing it once a week. Also, make sure to be under the watchful eye of a professional.

5. Overhead Presses

Lifting weights straight overhead like in a military press or dumbbell press puts a lot of stress across the shoulders and rotator cuff tendons.

Rotator cuff injuries are the most common after age 60.

Instead, try lateral shoulder raises or front raises.

6. Heavy Weights

Lifting weights is a great way to build strength, but it can be more dangerous as we get older. There’s no reason to go for the heavy weights.

You should aim for a weight where you can get ten reps, where the last couple reps are challenging.

7. Sprinting

While it’s a good idea to increase your workout intensity periodically, it can put you at a bigger risk of injury.

The faster you go, the bigger the risk that you can get injured.

It’s best to take it slow and steady. Also, make sure to warm up first.

Read more here.