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LEADERSHIP QUOTE OF THE DAY (19 May 2012): To manage a system effectively| you might focus on the interactions of the parts rather than their behaviour taken separately. - Russell L. Ackoff

HEALTH & FITNESS

Exercise Do’s and Dont's Research

Most people know it’s important to be physically fit, but a lot of us aren’t sure how to achieve that goal.

Research has shown that regular physical activity can help prevent dementia, heart attacks, strokes, Type 2 diabetes and certain cancers, such as those of the breast and colon. But the quality of exercise is as important as the quantity. Here are some do’s and don’ts based on those guidelines.

Do lift weights.
Strength training is critical for older adults to help prevent age-related bone and muscle loss, both of which can lead to falls and serious injuries.

Don’t be a weekend warrior.
Do shorter bouts of exercise throughout the week.

Do diversify your exercise.
Combine balance, stretching and muscle strengthening, and they can improve your agility and body control.

Don’t stay sedentary during your downtime.
Try to find six or seven more hours a week to spend on your feet, and move around more throughout the day. And try to cut your evening screen time.

Do stretch after working out, not before.
To obtain maximum benefit from flexibility training, your muscles need to be warm.

Don’t rely solely on step counts.
Better to use a heart-rate monitor to track intensity, and aim for a set number of minutes rather than a certain number of steps.

Do watch your eating!

Don’t get discouraged if you’re not that fit.
Focus on increasing the intensity. Try to add one to five minutes every two to three weeks.

Read the full article here.

Tag: Washington Post, Consumers Union of United States Inc.

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