Exercise for Hearing and Weight Management
The Department of Health and Human Services recommends two and a half hours of moderate or one hour fifteen minutes of vigorous exercise per week to maintain your weight. This means that all you need to do is exercise approximately half an hour each day for five days in a week. Your muscle mass tends to reduce after the age of thirty, which is why it is important to continue exercising to maintain a healthy weight and cardiovascular fitness. Each decade after the age of thirty, you can expect to lose up to 5% of muscle mass due to leading a sedentary life devoid of physical activity. This loss of muscle mass over time is known as Sarcopenia and it can lead to reduced stimulation of the nervous system, low levels of hormone concentration, and a decline in stamina.
Losing weight can sound like a bit of a challenge, especially since you need to burn around 3500 calories so that you can lose one pound of body weight. However, it is important to keep in mind that if you consume a large number of calories each day it will take even more for you to burn off the weight that you consume before you can actually begin to lose weight. It is not recommended to lose too much weight in a short amount of time and a gradual weight loss of around one pound each week is the ideal rate of recommended weight loss.
Exercising has several health benefits. It can help maintain a healthy working capacity of your joints since they are in regular use. You can also decrease your chances of falling or injuring yourself with age since you would have stronger, more stable muscles as a result of regular exercise. You can also lower your blood pressure and improve your cardiovascular health through regular exercise. Exercise can also help prevent diabetes and arthritis while improving your mood since endorphins are released through exercise which can help you remain more cheerful. Furthermore, through regular exercise you can also improve your sense of hearing since your healthy body will help keep your sense of hearing active and intact.
Various types of exercises can be included in your weekly routine. You can choose to do some weight lifting so that each of your muscle groups get a regular workout twice a week, starting with a light weight and doing 12-15 repetitions, and gradually increasing the weights. You can also do some cardiovascular training such as walking, running, yoga, kayaking, biking, or engage in a sport such as tennis or golf. For added benefits, join group classes to get an added bonus of being able to socialize and finding more people inclined to motivate you towards pursuing a healthy, active life. Please keep in mind that not all exercises are recommended for certain individuals with medical conditions, so seek the help of a medical professional before you begin any new exercise routine.