During the Silver Age of 50+, where age is just a number, the body and mind can remain vibrant.

Exercise is crucial in keeping the body alert, maintaining good health, and relaxing the mind from stress, reducing the risk of depression and Alzheimer’s. Additionally, appropriate exercise can improve sleep quality.

For effective and proper exercise, the guidelines of The National Institute on Aging (NIA) in the United States are recommended to be followed. They suggest four types of exercise:

• 1st Type: Aerobic Exercise increases heart rate and breathing. It improves the efficiency of the heart, blood vessels, and lungs. Examples include jogging, swimming, cycling, or aerobic dancing. It is important to exercise at an appropriate intensity level and use equipment to protect joints, especially the knees, and ensure proper muscle conditioning.

• 2nd Type: Strength training involves exercises using weights or resistance to strengthen muscles and build stronger bones and joints. Examples include squats, deadlifts, lunges, and resistance band exercises. It is recommended to start with light weights, not exceeding 1 kilogram, and gradually increase as the body adapts to prevent injuries. Additionally, it is important to alternate muscle groups during workouts to allow for rest and muscle regeneration.

• 3rd Type: Balance exercises promote body stability and maintain posture, such as Pilates, Gyrotonic, and Gyrokinesis. These exercises improve body alignment and reduce the risk of falls.

• 4th Type: Flexibility exercises aim to increase body flexibility, such as yoga, under the guidance of experienced instructors. These exercises enhance overall mobility for daily activities like bending to pick up objects.

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