Why Running is Beneficial for Women over 40 Years Old 

Women over 40 years old need to be more active and physically fit now than ever before since it is the beginning of their perimenopause, a period just before menopausal. According to an exercise physiology professor, as the estrogen levels of a woman decline, fat storage will settle at the abdomen that makes more fat circulate near the heart and is considered the leading cause of heart diseases.

Running

Guidelines

Experts recommend that all women over 40 years of age should do a minimum of one hundred fifty minutes of moderate to intensity exercises or seventy five minutes of vigorous aerobic exercises per week. Vigorous intensity aerobic exercise just like running, is when your supposed to be normal breathing becomes hard and fast and your heart rate considerably increases. For example, you’ll only be able to say just a few words at one time and not being able to talk in full sentence. Along with running adult women also have to include at least 2 or more days per week of exercises for strengthening the muscles such as weight training for a soundly improved overall health and well-being.

Health Benefits

As a matter of fact, running can give a lot of health advantages, including weight loss, lower risk of diabetes, heart diseases, some types of cancer, as well as hypertension. Intense workouts strengthen bones and muscles and build endurance. They can also help prevent the onset of osteoporosis that most affects women as part of aging. Running can also help reduce stress and improve sleep. According to a recent study in Italy, athletes whose average age was 60 showed that their blood vessels are all working the same with 27 year olds. The study, which is published in year 2010, also found that the older participants tended to have low free radical levels, the absence of which can help slow down the entire process of aging.

Warming Up

It’s very crucial to warm up right before you start to run. The proper warm-up session should loosen your tendons and muscles, increase range of motion and blood flow as well as warm up your body. The most ideal warm up for runners usually consist of low up to moderate aerobic exercises together with dynamic stretching. This usually include squats, lunges, form drills like kicking your heels back in order to hit your buttocks. In addition to that, warm up exercises usually include the straight leg march that is best for your gluteus muscles and hamstrings; the scorpion that helps stretches your hip flexors, gluteus muscles and lower back; as well as handwalks that work your shoulders, core muscles and hamstrings.

Getting Started

Try to start out slowly most especially if you are just starting to run, and you can simply increase your activity level afterwards. You may also want to start your activity by walking, then gradually increase to brisk walking, move to jogging and then running over time. Alternating between running and walking is also a good way to begin your running journey. For example, you can run for 2 minutes and walk for one minute alternately for a 20 minutes period. After that, you can then be able to increase your running time as well as reduce your walking time since you are already starting to gain more endurance. Try running in ten or fifteen increment at first then you can aim for a goal of nonstop running for at least thirty minutes period without walking.

Considerations

You always have to be cautious and observant whenever you begin a new form of exercise or any physical activity. The recovery time may also take longer as a woman get older. Because of the longer recovery times, you might want to include enough rest time in your workout schedule so your body can be able to regain strength immediately. Any type and amount of physical activity will definitely help you go stronger and healthier, while giving you a better sense of sound well-being. In addition to that, women who tend to include much healthier diet in their regular exercise routine will gain added double health benefits in the long run.

Bottom-line

Women who are over 40 years old should, by any mean, start exercising in order to make sure that they have a healthy physical and mental state. Go out and enjoy the warm ray of sunshine. Start your day by sweating and you will definitely feel good the whole day. To make sure that your running experience is at a maximum, use any running accessory such as a flip belt where you can keep your valuables while you run.

Read More

How Physical Activities Help Children Do Well in Academics 

Children who perform more physical activities and exercises are more likely to improve their overall health and it may also help them in improving their grades in school. A recent study suggests that doubling the period of time spent doing physical activities at school can actually have a big impact on the academic achievement of children. Parents and schools even usually urged to exert more effort in terms of improving the physical activity of children – as well as the growing research body on the links between success at school and PE may be just the carrot they actually need.

Physical Activities

According to reports, physical inactivity is the 4th leading death cause worldwide. This is definitely an issue that urgently needs to be tackled. Current recommendations state all young people and children must be doing at least sixty minutes of physical activity each day at a certain intensity which is enough to make the heart rate increase.

Generation of Inactive Children

Around the world, not all children are receiving these certain recommendations. According to a survey in 2012 made by the World Health Organization, they found out that only twenty three percent of eleven year old children were doing the recommended physical activity levels, a figure that greatly varies between different countries. Italy was actually one of the most worst performing countries, where 7 percent of girls and 10 percent of boys are reported doing at least sixty minutes of physical exercises, compared to the top performer Ireland, where 31 percent of girls and 43 percent of boys were reported doing physical activities at least an hour a day.

The most advantageous impact that physical exercises can have on our overall health has already been reported, therefore, it’s surprising that only few young people and children are doing the recommendations. In addition to that, research has found that exercises can give a positive impact to the mind of children and young people such as self-esteem and depression in both children and adults.

Furthermore, studies have also proved that physical exercises are highly beneficial for the academic success of children and young people. The recent study conducted by professionals and experts in this field proved that increasing the amount of exercise of school pupils is going to give big improvements not only physically and mentally, but for their academic achievement as well.

Improving success rates

The results of recent studies showed that students at the school have participated in a physical activity program were twice as likely to match all the national learning goals in three subjects, compared to pupils at the school that didn’t join or increased their physical activity. Therefore, doubling the physical activity of young people and children during their school time can help hem increase the pupil’s proportion of achieving high academic goals.

This is a really exciting research given the need to encourage the younger ones to increase their physical activity – and it’s one that echoes other studies in this same area as well. However, the study also has some limitations. Most importantly, the amount of the children’s physical activity outside the school wasn’t examined either during the program or before it. This is usually a problem since the physical activity levels might have been particularly low before the start of the program, or may have decreased under the school’s control.

Keeping PE in the Curriculum

Nowadays, universities and schools are under increasing pressure to raise pupils’ attainment, but unfortunately in most school systems, this has led to reduction of time spent on Physical Education so that more time is allocated for other academic subjects. While some universities and schools follow this curriculum already, more parents, schools and teachers still argue about this new curriculum since PE is very important for the overall development of the children, not only physically but also mentally.

While it is true that further research and studies are still needed in order to completely explain the reasons why exercise and other physical activities can lead to better intellectual and physical capacity of children, we can already see how it can affect the lives of our children. Even when others will say that they are just playing, we all know that children can be able to learn from all their physical activities. That is why we believe that Physical Education should be kept in the curriculum in order for the future generation to experience how it is like to engage in physical activities since nowadays, technology has widely affected the habit and daily routine of our children and young people.

 

 

Read More