Breastfeeding is essential for naturally strengthening a baby's body as it strengthens the bones. However, if breastfeeding is not possible, good quality milk should be provided because the strength gained during this age benefits in youth as well. As the child grows, it is necessary to keep them active. Encourage outdoor play, as outdoor games are very important. This helps in reducing weight, and the child remains active and energetic. Play with your children. Engaging in fun activities with the whole family makes children physically and mentally stronger, like trying to climb a height or overcoming obstacles. Go on adventures in parks or engage in any such activity. Children's weight should not increase excessively, as excess weight in childhood can lead to various diseases. Exercise is essential, and consulting a physiotherapist can also be helpful. Every age group has different challenges and dietary needs. Below is a chart to help:
For Ages 18 to 35: This is the age when a young person prepares for and begins their practical life. At this age, the lifestyle changes significantly. Childhood's easy life ends, and a busy future looms ahead. A busy daily schedule sits on the table. At this age, those who used to play a lot fall behind. It’s time to say goodbye to playgrounds. Universities, colleges, and jobs become the primary focus. Attend parties and gatherings, but in moderation. Join a club to maintain fitness. At this age, social relationships are also formed. Playing fields or gyms help maintain health and build new connections.
For Ages 35 to 60: This age brings many challenges. You might have to pay off marriage loans, take out loans for your child's fees, or need more money to run the household. While a bank might give you a car in minutes, paying off the installments weighs on you for 24 hours. This causes both childhood and youth activities to cease. Worries and isolation lead to weight gain.
The digestive system slows down, and work becomes burdensome. But scientists have a solution. Walk briskly for 20 to 30 minutes two or three times a week. This will bring alertness and fitness. Join a gym or get help from a trainer to guide you with useful exercises. Otherwise, you may face early arthritis at this age. Keep your joints flexible and do simple exercises to strengthen your muscles.
For Ages Over 60: After 60, any form of exercise becomes challenging because muscles begin to weaken. Remember, unused tools get spoiled. So, do light exercises indoors. Weight-bearing exercises are excellent. These strengthen the lungs and knee bones. If possible, join a yoga class. One of the easiest ways to strengthen your legs is to balance them. Stand on one leg for two minutes; you can also use a table or wall for support. Standing on each leg once a day will keep your bones healthy.
If this exercise doesn’t give you relief, do it daily. And if possible, close your eyes while standing on one leg with wall support. Closing your eyes calms the brain. This will bring extraordinary strength to your hips and calves. You can also do light exercises, especially before bed. The benefit of this is that in case of a fall, your bones will be strong enough to prevent fractures.
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