Experts talk about the benefits of regular exercise and systematic training for people of any age.

Physical activity does not necessarily have to be intense.

Even if you have led a more sedentary lifestyle, you can start with short intervals of moderately intense exercise (5-10 minutes) and slowly increase the load.

"As with any new exercise program for people over 60, consultation with a health professional or trainer is essential," says American trainer Matt Morris.

He told what happens to the body after the age of 60, if you train only one hour a week.

What happens to your body when you exercise one hour a week - research

A study found that energy loss is a natural side effect of aging.

Over time, both strength and muscle mass are lost.

Moreover, as you age, your muscles lose flexibility.

Needless to say, more intense than usual for a person can lead to overload.

Morris listed just a few of the main benefits of exercising for one hour a week for people 60+.

"Physical exercise improves the overall quality of life, balance, which can reduce the risk of falls and injuries, energy every day, enhanced cognitive functions, prevention of bone loss," the coach said.

Science confirms this.

According to a study conducted by researchers from Australia, Norway and Britain, just 60 minutes of physical activity every week helps to avoid depression.

"Assuming that the relationship is causal, 12% of future cases of depression could be prevented if all participants were physically active for at least one hour each week," the researchers write.

And according to the Mayo Clinic, a non-profit organization and one of the largest private medical and research centers in the world, you'll burn an impressive amount of calories

in the gym or on the bike track.

Types of training that burn a lot of calories

• Aerobics with a light load

  can burn about 365 calories for a

  person weighing more than 72 kg,

• water aerobics

  can burn about 402 calories,

• swimming 

  — 423 calories,

• walking

  can burn about 314 calories.

What exercises are best to do after 60

You've probably heard it before, but strength training is key, especially as you get older.

This is because aging comes with a loss of lean muscle mass, and strength training can help you maintain and restore it.

"Strength training is the single most important form of exercise for improving quality of life as we age," says Morris.

In addition to strength training, Morris recommends Pilates and yoga.

These are great low-impact workouts that increase range of motion and help strengthen joints, he says.

"And don't skip swimming, cycling, or rowing. These are other types of low-impact exercise that will provide aerobic benefits: cardiovascular health and lung capacity," says the trainer.

Let's add that back pain is the symptom that ranks second in frequency among the reasons for seeking medical help.

And yoga is really an effective way to fight back pain.

Read also:

• How to make friends with your own back: what to do if it hurts

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