We are all getting older together. The number of people aged 100 and older will almost quadruple between now and 2040. But the older we get, the greater the risk of all kinds of lifestyle diseases. In this blog we tell you what you can do to grow old healthy and vital.
Burden of disease
Our life expectancy is increasing. In 2015 we reached an average age of 81.5 years, in 2040 this will be almost 86 years. At the same time, the number of chronic conditions is increasing. As in 2015, in 2040 neck and back complaints, osteoarthritis and diabetes will be the most common. Cancer, cardiovascular disease and mental disorders cause the largest burden of disease. Fortunately, we can do a lot ourselves to grow old healthy.
Neck and back complaints
With neck and back problems you tend to spare the painful areas. But make no mistake, sitting a lot will only make the complaints worse. Walking quietly is always good to reduce your complaints. But you can also strengthen your neck and back muscles by doing the right exercises - at the right intensity. This reduces your complaints. Start slowly and seek guidance. Stretching exercises also contribute. This way you keep your muscles strong and flexible.
Arthrosis
In osteoarthritis, the cartilage has become thinner. The surface is no longer so smooth, but irregular. This makes the joints move less easily. Osteoarthritis is often wrongly associated with wear and tear on the joints. People are therefore quickly inclined to spare the joints. However, to reduce the complaints it is important to keep moving. This way you keep the joints flexible and prevent the complaints from returning or worsening. In addition, trained muscles support your joints.
Diabetes
Diabetes, also known as diabetes mellitus, is a disease in which the body can no longer balance blood sugar. Type 1 diabetes is an autoimmune disease and cannot be prevented. You can reduce the risk of the most common form of diabetes, type 2 diabetes, by up to half by exercising enough, eating sensibly, not smoking and avoiding obesity.
Cancer
Sometimes your genes play a role in getting cancer, we read on the site of KWF. Sometimes it's just a matter of bad luck. You also have little influence on matters such as air pollution. But by not smoking, being careful with the sun, eating sensibly and exercising enough, you can reduce the risk of cancer.
Heart and vascular disease
It's almost starting to get boring, but you can also reduce the risk of cardiovascular disease by living healthy. By eating healthy, exercising enough and to relax regularly cherish your heart and vessels.
Psychological complaints
Psychological complaints, such as depression and anxiety, can also be reduced by regular exercise, according to a research that the Mulier Institute has carried out with the support of the Ministry of Health, Welfare and Sport (VWS). You get the most benefit from moderate to vigorous activity, when your heart rate increases and your breathing quickens, but you can still talk.
How much exercise?
The message should be clear: moving is good. But how much should you move exactly? The exercise guidelines give a good indication. But you really don't have to get out of that couch right away to start exercising like crazy. Take small steps, that is the best. With the Milon circle you train your whole body in two times 35 minutes every ten days. In addition, take the stairs and the bike or take a nice walk, then you're well on your way!
Knowing more?
Curious how you can work on your body in two times 35 minutes every ten days, under the guidance of your own personal lifestyle coach? Even if you have physical complaints? Then do the membership test and sign up for a free personal introductory meeting and tour of the club. Want to bet that you are immediately sold?
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