But wherever you live, being more active will be beneficial. Research shows that exercise can increase your chance of living to healthy old age by reducing your risk of issues such as heart disease, cancer and Type 2 diabetes. An easy way to start is to note down your weekly routine and then look for places where you could add some more activity. Can you walk somewhere you usually drive to? Aim for three to five moderate cardiovascular activities each week.
Resistance training is advisable too, says NHS GP and personal trainer Dr Amos Ogunkoya. It will boost your bones as well as strengthening your muscles. “Frailty is amenable to change and with structured care, you can reverse it,” he says. “It doesn’t have to be an inevitable part of ageing; instead, we should view it as a challenge that we can overcome.” Lifting dumbbells, tins of baked beans or your own body weight on an exercise ball all increases muscle strength.
When it comes to what you’re eating, opt for whole, seasonal foods wherever possible. And wherever you live in the UK, take inspiration from the Mediterranean diet, by adding more fruit and vegetables, pulses, olive oil and wholegrains. Research has shown that people who stick to this diet, or a similar pattern of eating, extend their lives by an average of two to three years.
Source link
