Duration Of Jogging For The Age Of 50: Here's The Right Explanation And Time To Start It

Durasi Melakukan Jogging Untuk Usia 50 Tahun (image Drazen Zigic - Freepik)

YOGYAKARTA - Even though we have stepped on our heads 5, sports still have to be done so that our bodies are always maintained. One of the recommended sports is jogging, aka slow running. However, it cannot be denied, along with age, our physical condition will usually decrease, especially for the elderly (elderly). It seems that you need to pay attention to the duration of practicing for the age of 50 years, please!

Decreased Body Conditions At The Age Of 50 And Over

Along with the increasing age, there must be a lot of changes in the body. Getting older, your body parts will face a decrease in function, including muscles. Muscle mass shrinkage itself is called sarcopenia. In fact, the state of sarcopenia can be felt by anyone. Launching Clinical Cases in Mineral and Bone Metabolism, 14% of this situation lasts at the age of 50-70 years and more than 50% occurs at the age of 80 years and over.

There is also an important method to avoid sarcopenia for the elderly, namely by running. By shaking, the elderly will continue to train their muscles so that they can increase mass and muscle strength. Exercise alone has a positive impact on aging.

Dengan kajib, otoritas bakal meningkatkan sinthesis protein dan mengurangi pemisangan protein. Ini yang bisa membuat massa otota ikut meningkatan. Fakta lain, orang berusia 50 tahun ke atas yang suka berolah dapat mengurangi risiko penyakit cardiac atau cardiovascular hingga 11%. Sedangkan mereka yang tidak banyak bergerak, meningkatkan efek penyakit tersebut hingga 27%.

Decreasing physical conditions prevent them from carrying out many activities. However, the elderly are still advised to exercise regularly with a time of 30 minutes per day.

The Right Time To Exercise For The Elderly

Exercise is an activity that can be useful for you. If you are 50 years old and over, you also need to pay close attention to the right time so you don't disturb and get optimal benefits. From the results of various studies reported by Eathis, it is necessary to know that you must avoid exercising 3 hours before going to bed. This can disrupt your sleep cycle.

It should be noted that the problem of sleeping between older people is very common. If you heard earlier that parents need a little sleep, this is a myth. The National Institute on Aging recommends older people get the same daily number of sleep as younger people, which is 7 to 9 hours.

Therefore, based on research published in the European Journal of Applied Physiology, exercise tells us to be excited, which can make you adrift until the early hours of the morning. Gabbi Berkow, nutritionist and sports physiological expert, says that when you start moving, your heart beats faster to pump more blood into muscles. This increases overall blood flow, including blood flow to your brains that can increase energy and vigilance.

Of the 23 studies published by Sports Medicine, it also proves that although night exercise in general can improve sleep quality, intense exercise an hour before bed can make it difficult for you to fall asleep which results in a lack of sleep.

Doing sports in the morning is a better option for several reasons. According to research published in the British Journal of Sports Medicine, telling you that morning sports can help improve cognition and mental sharpness in older people.

Not only that, research published in The International Journal of Cancer found that sports between 8 and 10 in the morning could have a lower risk of breast cancer and lower prostate cancer in men.

Research published in the Journal of Physics also concludes that morning exercise helps shift our body hours early so that you will be better awake in the morning and find it easier to sleep at night.

If you are not used to exercising in the morning, you can still do it in the afternoon. From the research published by The Journal of Strength and Conditioning Research, it is revealed that strength and flexibility are generally at the highest level in the afternoon.

So after knowing the duration of jogging for 50 years, see other interesting news on VOI, it's time to revolutionize news!