plate of fruits and grains next to a bottled water and jump rope

Preventive Measures to Reduce Injury Later in Life


We all want to last longer. Technology has made it possible for many everyday items to last longer, such as our cars, phones, computers, appliances. We can make food last longer thanks to freezers and refrigerators. Hair and skin products, as well as procedures, aid in maintaining a healthy looking appearance. But what about our bodies? Believe it or not, there are simple ways you can help your body grow, develop, and last overtime with limited injury. Here are some tips to keep you started.


Exercise: Just Start

One of the best ways you can last longer is by keeping your muscles strong. The primary goal in keeping your muscles strong is resisting gravity. The following exercises help strengthen resistance. Disclaimer: In order for these exercises to have a positive noticeable effect, they must be performed regularly (4-5 times week).



A plank is an exercise that involves remaining in a push-up position for a certain period of time beginning at 30 seconds. The idea is to progressively hold that position for longer periods of time to increase resistance and strength. There are also many variations to perform a plank to work different parts of your body and your core in particular. Click here to learn more about this exercise.



This exercise, along with planks, has different variations to strengthen resistance to various parts of the body. The most simple way to perform a squat is by placing your feet apart and putting your hands behind your neck. Then, move your hips backward and sit downward as if you are sitting in a chair and stand back up again. Click here for more ways to perform this exercise.



This exercise is otherwise referred to as sit-ups. To perform a crunch, lay on a mat or soft surface with knees up and feet remaining on the floor. Then, place hands behind the neck and use your stomach to pull your upper body to your knees. Click here for variations of this exercise to strengthen your core.


Free Weights

Lifting weights can be a great way to strengthen resistance. Although one may believe lifting the heaviest weight is the best way to strengthen muscle, some specialists beg to differ. Using smaller weights and performing more repetitions is a great way to begin this form of resistance training. Here are some exercises to get you started!



You may be asking how cardio can help your muscles. Simply put, your heart is a muscle, too, and needs proper health to last longer. Going jogging, walking, cycling, and running are great ways to improve your cardiovascular and circulatory health. Studies show that performing strengthening and aerobic exercises helps your heart and body stay strong enough to resist disease and injury over time.


Diet: Fuel Up Right

Your diet affects everything you do, whether you know it or not. Just imagine if you had a perfectly functioning car without fuel. Obviously, your car would not run or take you where you want it to go. Having good eating habits works the same way for your body. Here are some ways, according to studies from Harvard University, to improve your diet and get you started on intaking the right fuel.


Eat Fruits and Vegetables Every Day

Five servings of fruits and vegetables per day are recommended in a healthy diet. Adding this to your diet is like building retention against cancer, high cholesterol, and high blood pressure for the future. Find ways to fit them in whether it is on top of your breakfast cereal, in a smoothie, or a side dish to a favorite lunch or dinner. Whatever you do, find ways to add those fruits and vegetables. Click here for more ways to incorporate this tip to your diet.  


Make Fish Apart of Your Diet

Omega-3 Fatty Acids that are included in fish are recommended by the American Heart Association as “musts” on a weekly basis to have a proper diet. Adding these important fatty acids can improve your mental health in a variety of ways, such as decreasing symptoms of depression and anxiety. They can also improve your heart and bone health as well. Salmon is one of the best examples of fish to add to your diet. Fish oil supplements may also be used multiple times per week to add those omegas in your diet!


Intake Whole Grains

Although white bread and refined flour foods may taste good, your body deserves better. Add variety and health to your carb intake, by incorporating more whole grains into your diet. These unrefined foods contain fiber which can aid your heart health and weight management. If you are wanting to prevent obesity and strokes in your future, you can begin now by choosing whole grains. Types of whole grains great for your diet can include brown rice, quinoa, and barley.


Water: Drink More

One of the most important ways to keep your body healthy and long lasting is by drinking water. It is as simple as that. Drink eight 8 oz cups of water per day and you will be surprised how this habit can improve your daily and overall health. Healthier skin, increased energy, and weight management are just three ways of how water can improve your overall health.


The information provided is for general interest only and should not be misconstrued as a diagnosis, prognosis or treatment recommendation. This information does not in any way constitute the practice of medicine, or any other health care profession. Readers are directed to consult their health care provider regarding their specific health situation. Marque Medical is not liable for any action taken by a reader based upon this information.

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