Stay Fit to Stay Strong, Alert and Youthful

Regular exercise is essential for everyone, but especially for people who want to stay healthy, energetic and youthful in the middle and later parts of their life. “When I develop regenerative or anti-aging health plans, I focus on long-term gains, not quick fix treatments or cosmetic surgery. We cannot turn back time, but we can slow the aging clock through regular exercise, says Dr.Wanviput Sanphasitvong, a wellness specialist with the Vitallife Wellness Center.

“We were born to move and active adults can better manage their weight, control their mood and defend against chronic diseases,” explains Dr. Wanviput, a fitness buff herself. “It also helps keeps the brain active, which can prevent memory loss, cognitive decline, and dementia.”

Knowing where to begin is one of the biggest challenges for inactive adults. Programs such as T25, the seven-minute workout, and the 10,000 steps program are some of the many popular fitness plans followed by millions of people around the world today. “Our approach at Vitallife is to ease people into fitness, encouraging them to walk before they can run,” says Dr. Wanviput. “Sitting down to talk to them, to learn more about their current lifestyle is an important first step. We then analyse their physical strengths and weaknesses and develop customised fitness plans based on the data. “We often make lifestyle recommendations as well, such as sleep advice and changes to their diet.”

 

Mix It Up

To become fitter and stronger does not require joining a gym, says Dr Wanviput. “Although a gym is convenient, with a range of exercise options under one roof, there are many other ways to get fit,” she explains. “In fact, we recommend variety and cycling, jogging, walking, and playing tennis or golf are excellent ways to build stamina and strength. Home activities such as gardening, washing the car, or doing housework is also recommended. For people with injuries, or joint pains, swimming, or walking in a pool is a great option.”

 

Teamwork and Motivation

Dr. Wanviput said target setting is a common factor among the many adults she has helped to become more active. She says patients respond best to targets and so targets are set for weight loss, lowering bad cholesterol (LDL) levels and blood pressure. High tech products such as fit-bands, fitness watches and smartphone apps also makes it easier and more convenient to track progress.

In terms of daily activity, Dr. Wanviput recommends walking 10,000 steps per day – equivalent to a fivekilometre walk.This amount of activity boosts the immune system needed to fight colds and viruses. Dr. Wanviputs final words of advice for adults who want to exercise more regularly.“Its critical to stretch and walk or do a light jog to get the blood flowing and the body ready for activity. If not, you are at much higher risk of injury. Also, rest is also important and its advisable to exercise four to five times a week with rest breaks in between.”