Once an individual reaches the age of 50 and beyond, there are specific exercises that he or she must engage in to live longer and better.

Everybody wants to live long and enjoy the fruit of their labour, but there are some issues around lifestyle that can hinder such dream.

If an individual takes precaution and discipline in line with the recommendations of an instructor in medicine at Harvard Medical School, Dr. Robert Schreiber, there will be greater value added.

Engaging in regular physical exercise is good because it promotes general good health, reduces the risk of developing many diseases and helps you live a longer and healthier life.

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For many individuals, “exercise” means walking, jogging, treadmill work, or other activities that get the heart pumping.

But often overlooked is the value of strength-building exercises.

Once you reach your 50s and beyond, strength (or resistance) training is critical to preserving the ability to perform the most ordinary activities of daily living — and to maintain an active and independent lifestyle, Harvard Medical School wrote.

According to Dr Schreiber an average 30-year-old person will lose about a quarter of his or her muscle strength by age 70 and half of it by age 90.

“Just doing aerobic exercise is not adequate. Unless you are doing strength training, you will become weaker and less functional,” he added.

What is strength training?

Strength training is what you do when you do any of the following.

·         Free weights - barbells and dumbbells.

·         Ankle cuffs and vests containing different increments of weight.

·         Resistance  or elastic bands of different length and tension that you flex using your arms and legs.

·         Exercises that use your body weight to create resistance against gravity.

A beginner’s strength-building workout takes as little as 20 minutes and you won’t need to grunt, strain, or sweat like a Christmas goat.  

The key is developing a programme that is well-rounded and that will also give your results no matter how gradual.

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Another thing you must also ensure is that you are performing the exercises with good form and that you are also consistent.

If you abide by these suggestions, you will experience noticeable gains in strength within 4 to 8 weeks, Harvard Medical School stated.

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