Everyone knows that physical activity is a definite asset for longevity. It improves cognitive functions, helps maintain morale, is an important ally for sleep and is said to protect against cardiovascular diseases. The best part: it’s never too late to get started. Joyce Hanna waited until she was 40 to take the importance of playing sports seriously and started running. Since then, she has run numerous marathons. Today, the American is 90 years old and continues to play sports almost every day and “to enjoy it”. This is what still keeps her in shape, she tells the American magazine Paradeensuring they take the opportunity to maintain social connections and fight against loneliness. And to reveal his impressive sports routine.
1/ “Spinning” (or indoor cycling)
Six times a week, for 30 minutes to 60 minutes, Hanna undergoes high-intensity training. The latter includes 30 minutes, three times a week, of indoor cycling and HITT intervals, which alternate between short periods of intense activity and brief periods of rest. Five minutes of stretching follow.
2/ Walking
Although she no longer runs marathons, Hanna walks thirty to sixty minutes, five to six times a week, in her neighborhood in San Francisco (California). She takes the opportunity to bring her daughter or a friend with her.
3/ Muscle training
Whether it’s dedicated machines or free weights, Hanna does three strength training sessions per week. Each of them lasts 30 to 60 minutes.
4/ Balance
Having good posture is essential as we age and our bones lose their density. The ultimate goal is to prevent falls. This is why Hanna practices many balancing postures. She does them five times a week for five to ten minutes. Among his favorite exercises: walking in a straight line and placing the heel of one foot directly in front of the toes of the other foot.
5/ Stretching
Like any good self-respecting sportswoman, Hanna takes care to stretch for a few minutes in the evening before going to bed.
What alternatives?
If this training program is too intense for your liking, don’t panic, there’s no need to do the same. “Keep moving and adopt a program that works for you. Don’t hurt yourself. Be patient! And continue,” advises Hanna.
In November 2024, a study notably demonstrated that five minutes of additional daily exercise was enough to significantly reduce blood pressure and improve arterial health. A quick and easy option: take the stairs instead of taking the elevator. If you are not able to do so, walk, walk as much as possible. The benefits of walking are regularly demonstrated by science. According to a study published in August 2024, 4000 steps per day would be enough to reduce the risk of death. Even 2,300 steps a day would have considerable health benefits.
And if your walk can take place in the middle of nature, it’s even better! Because in addition to reducing stress and anxiety, spending time in a green space would reduce the risk of cancer. Here again, it’s science that says it!
Source: www.topsante.com
