So short of moving to a blue zone, exercising for just 10 minutes a day, or 75 minutes a week, can earn you an extra 1.8 years. The findings held true even for those individuals who were overweight or obese; adding exercise helped them live longer, while being obese and inactive decreased life span by up to 7.2 years. The benefits of adding more exercise increased and then plateaued at about 300 minutes of weekly exercise (or an hour five days a week) adding an extra 4.2 years of life.
Exercise stretches muscles and joints, which in turn can increase flexibility and help prevent injuries. Exercise may also improve balance by increasing strength of the tissues around joints and throughout the body, thus helping to prevent falls. Weight-bearing exercise, such as brisk walking and weight training, strengthens bones and helps prevent osteoporosis. Exercise often can improve function and reduce pain in people with osteoarthritis, although regimens must be developed specifically for each person, and exercises that put undue strain on joints, such as jumping and running, may need to be avoided.
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First, let's talk about the nutrition aspect. The number one thing you have to do is get yourself in a calorie deficit. What that means is that you are burning more calories than you are consuming on a daily basis. You also want to consume a healthy diet and limit alcohol to stay on track to your body fat and weight loss goals. Avoid eating too much fast food and focus on lean proteins that will help you build lean muscle.
The single arm lateral raise is a power packed arm toning exercise that helps to lose fat fast from the arms and cuts out the jiggle. This exercise is also effective in strengthening the core muscles. Begin in a push-up position with knees and hands placed directly under the shoulders, holding a 600 ml water bottle or any similar weight in the left hand.