Aging starts from the feet upwards !
KEEP YOUR LEGS ACTIVE & STRONG !!
▪️As we put on years & keep getting old on a daily basis , our feet must always remain active & strong.
As we are constantly ageing / get aged, we should not be afraid of our hair turning grey (or) skin sagging ( or) wrinkles on face.
▪️Among the signs of longevity, long fit life as summarized by the popular US Magazine ” Prevention “, strong leg muscles are listed on the top, as the most important & essential one.
Please walk daily.
▪️If you don’t move your legs for just two weeks, your real leg strength will decrease by 10 years.
Just walk
▪️A study from the University of Copenhagen in Denmark found that both old & young, during the two weeks of inactivity, the legs muscle strength can weaken by a third which is equivalent to 20-30 years of ageing !!
So just walk
▪️As our leg muscles weaken, it will take a long time to recover, even if we do rehabilitation & exercises, later.
WALK.
▪️Therefore, regular exercise like walking, is very important.
▪️The whole body weight/ load remains and rest on the legs.
▪️The feet are a kind of pillars, bearing the entire weight of the human body.
Walk everyday.
▪️Interestingly, 50% of a person’s bones & 50% of the muscles, are in the two legs.
Do walk
▪️The largest & strongest joints & bones of the human body are also in the legs.
10K steps / day
▪️Strong bones, strong muscles and flexible joints form the Iron Triangle that carries the most important load i.e. the human body.”
▪️70% of human activity and burning of energy in one’s life is done by the two feet.
▪️Do you know this ? When a person is young, his/ her thighs have enough strength , to lift a small car of 800 kg !
▪️The foot is the center of body locomotion.
▪️Both the legs together have 50% of the nerves of the human body, 50% of the blood vessels and 50% of the blood is flowing through them.
▪️ It is the largest circulatory network that connects the body.
So walk daily.
▪️Only when the feet are healthy then the convention current of blood flows , smoothly, so people who have strong leg muscles will definitely have a strong heart. Walk.
▪️Aging starts from the feet upwards
▪️As a person gets older, the accuracy & speed of transmission of instructions between the brain and the legs decreases, unlike when a person is young. Please walk
▪️In addition, the so-called Bone Fertilizer Calcium will sooner or later be lost with the passage of time, making the elderly more prone to bone fractures. WALK.
▪️Bone fractures in the elderly can easily trigger a series of complications, especially fatal diseases such as brain thrombosis.
▪️Do you know that 15% of elderly patients generally, will die max. within a year of a thigh-bone fracture !! Walk daily without fail
▪️ Exercising the legs, is never too late, even after the age of 60 years.
▪️Although our feet/legs will gradually age with time, exercising our feet/ legs is a life-long task.
Walk 10,000 steps
▪️Only by regular strengthening the legs, one can prevent or reduce further aging. Walk 365 days
▪️ Please walk for at least 30-40 minutes daily to ensure that your legs receive sufficient exercise and to ensure that your leg muscles remain healthy.
You can’t stand in a checkout line without seeing at least a few magazine headlines about how to look younger. While dreading some wrinkles and sagging isn’t uncommon, there’s so much more to aging well.
Aging gracefully isn’t about trying to look like a 20-something — it’s about living your best life and having the physical and mental health to enjoy it. Like a bottle of wine, you can get better with age with the right care.
Read on to find out what to do and what not to do on your quest to age happily.
Use these tips to help you age gracefully from the inside out.
1. Be kind to your skin
Your skin is your body’s largest organ. If you treat it with care, it can better protect your body from the elements, regulate your body temperature, and provide sensation.
To keep it looking and functioning at its best:
- Wear sunscreen and protective clothing when outside.
- Get yearly skin cancer screenings.
- Stick to gentle products in your anti-aging skin care routine.
- Stay hydrated.
2. Exercise
Regular exercise significantly lowers your risk of diseases, such as heart disease and cancer, and helps you retain your mobility longer. Exercise also lowers stress and improves sleep, skin and bone health, and mood.
The Department of Health & Human Services recommends that adults do:
- 2.5 to 5 hours per week of moderate-intensity exercise, 1.25 to 2.5 hours per week of vigorous-intensity aerobic exercise, or a combination of the two
- muscle strengthening activities of moderate intensity or greater, that involve all major muscle groups, two or more days per week
Some examples of aerobic exercise include:
- walking
- swimming
- dancing
- cycling
Muscle- and bone-strengthening exercises can be performed using weights or resistance bands.
Older adults should also focus on activities that include balance training in addition to aerobic and muscle strengthening exercises.
3. Mind your diet
Healthy foods are the way to go when it comes to aging gracefully. The Dietary Guidelines for Americans recommends that you eat:
- fruits and vegetables, either fresh, frozen, or canned
- lean protein, such as fish and beans
- at least three ounces of whole-grain cereals, breads, rice, or pasta every day
- three servings of low-fat or fat-free dairy, such as milk, yogurt or cheese that are fortified with vitamin D
- healthy fats
Avoid using solid fats for cooking and use oils instead. Stay away from processed foods, refined sugars, and unhealthy fats.
You should also keep your salt intake to a minimum to keep your blood pressure down.
4. Mental health matters
Being happy and keeping your stress down goes a long way in helping you live and age well.
To keep your mood elevated:
- Spend time with friends and loved ones. Meaningful relationships and a strong social network improve mental and physical well-being and longevity. Don’t forget your furry loved ones as having a pet has been linked to lower stress and blood pressure, reduced loneliness, and better moods.
- Accept your age. There is evidence that people who maintain a positive attitude about aging live longer and may recover better from a disability. Aging is inevitable and learning to embrace it can make all the difference.
- Do things you enjoy. Taking the time to engage in activities you enjoy will only fuel your happiness. Spend time in nature, pursue a new hobby, volunteer — whatever brings you joy.
5. Stay physically active
Numerous studies have linked a sedentary life to an increased risk of chronic illness and early death.
Some options to stay active are going on walks and hikes, taking vacations, and participating in group exercise classes.
6. Lower your stress
The effects of stress on your body are vast, ranging from premature aging and wrinkles to a higher risk of heart disease.
There are a number of proven ways to relieve stress, including:
- using relaxation techniques, such as meditation, breathing exercises, and yoga
- exercising
- getting adequate sleep
- talking to a friend
7. Quit smoking and decrease alcohol consumption
Smoking and alcohol have both been shown to cause premature aging and increase the risk of disease.
Quitting smoking isn’t easy, but there are resources available to help you quit. Speak to a doctor about how to quit.
As for alcohol, limit your intake to the recommended amount to avoid health risks. That’s one drink per day for women and two drinks per day for men.
8. Get enough sleep
Good sleep is important for your physical and mental health. It also plays a role in your skin’s health.
How much sleep you need depends on your age. Adults over 18 should aim for seven to eight hours of sleep every night.
Getting enough sleep has been proven to:
- lower the risk of heart disease and stroke
- reduce stress and depression
- lower the risk of obesity
- reduce inflammation
- improve focus and concentration
9. Find new hobbies
Finding new and meaningful hobbies can help you maintain a sense of purpose and keep you engaged throughout the course of your life.
Evidence shows that people who engage in hobbies and leisure and social activities are happier, experience less depression, and live longer.
10. Practice mindfulness
Mindfulness is about acceptance and living in the moment by focusing on the present. Practicing mindfulness has many proven health benefits that can help you age better, including:
- improved focus
- better memory
- lower stress
- improved emotional reaction
- relationship satisfaction
- increased immune functioning
To practice mindfulness, try:
- meditation
- yoga
- tai chi
- coloring
11. Drink plenty of water
Drinking enough water helps keep you regular and improves your energy levels and brain function. Coincidentally, it’s also been proven to help keep skin healthier and reduce signs of aging.
How much water you should drink depends on:
- your thirst
- your activity level
- how often you urinate and move your bowels
- how much you sweat
- your gender
Speak to a doctor if you have questions or concerns about your water intake.
12. Take care of your mouth
Not taking care of your teeth not only ages your smile, but also puts you at risk for gum disease, which has been linked to heart disease, stroke, and bacterial pneumonia.
Along with proper oral care, it’s important to see a dentist regularly.
According to the American Dental Association, a dentist can spot signs of nutritional deficiencies, infection, cancer, and other illnesses, such as diabetes. They recommend brushing twice a day, flossing once a day, and using a mouth rinse.
13. See a doctor regularly
Seeing a doctor regularly can help the doctor find problems early or even before they start. How often you see a doctor depends on your age, lifestyle, family history, and existing conditions.
Ask your doctor how often you should go in for checkups and screening tests as you age. Also, see a doctor anytime you experience concerning symptoms.
Though aging is inevitable, some people find it difficult to deal with the changes that come with getting older.
If you’re worried about your health, are having trouble feeling positive about aging, or worry that you’re not aging well it’s important to reach out for help.
Talk to someone you trust, such as a family member or close friend. Professional help is also available through a doctor or a counselor.
Aging gracefully is more about being healthy and happy than keeping wrinkles at bay.
Maintain a healthy lifestyle, surround yourself with people you love, and do things that bring you joy.
It’s natural to worry about the challenges that aging can bring, so don’t hesitate to speak to someone about your concerns.
