What kind of exercise can resist aging? After a period of exercise, we will find that our skin will become very bright and tender, because insisting on exercise keeps our skin in a vibrant state and slows down skin aging. So what kind of exercise can resist aging?

What exercise can resist aging 1 1. Yoga and Pilates.

These full-body exercises will help to improve flexibility, strength and posture, all of which will decline with age. It also has a calming effect, so it can help control high blood pressure, while focusing on deep breathing can lower cortisol levels-stress hormones can cause your body to age faster than it should.

Ride a bike

Since the age of 30, the metabolism will gradually slow down, so jumping on the saddle is a good way to burn fat and calories-nearly 700 calories an hour-without putting pressure on the joints.

In addition, according to a study published in the British Medical Journal, it also helps to keep the heart young-cycling more than 20 miles a week can reduce the risk of heart disease by 50%.

go on foot

There are many good reasons to wear the best pair of shoes for walking and going out. This simple weight-bearing exercise will make you look young both inside and outside.

As you get older, bones will become fragile, but putting some pressure on them by walking will help them stay strong, and your legs and hips will also benefit from the promotion of youth.

More importantly, if you are experiencing the terrible spread of middle age, walking to lose weight may be an effective strategy. A British health survey shows that people who walk for half an hour five days a week may have a lower body mass index than those who are less active.

4. Rebound

If you are not familiar with rebounding, it is essentially a mini trampoline for sports. This activity is more about promoting the characteristics of youth than just making you feel like a child in an inflatable castle!

Energetic trampoline jumping can increase muscle strength, including your heart muscle. More importantly, it can improve your arterial circulation. As you get older, it will harden and be easy for your joints.

Zumba

With the increase of age, the connection between the left and right brains will become worse. However, crossing your limbs in a coordinated dance-as you do in a typical Zumba class-forces the two sides of your brain to communicate with each other, which helps to reduce those "brain delay" moments. Besides, doing something interesting will always make you feel younger!

What exercise can resist aging 2 1. Running: the best anti-aging exercise for women.

Dismutase is most likely to be produced during running. The stronger the activity of dismutase, the less oxygen free radicals, and the slower the aging speed of human body. Therefore, persisting in running plays an outstanding role in enhancing heart function. Running, also known as "the best anti-aging exercise".

It is found that the human body produces a substance called dismutase. The more active, the less oxygen free radicals will be, and the aging speed of human body will slow down. This dismutase is most likely to be produced during running. Experiments have proved that as long as we persist in fitness running, we can mobilize the enthusiasm of antioxidant enzymes in the body, thus achieving anti-aging effects.

Running is also an activity with moderate exercise and alternating tension and relaxation. It can regulate people's emotions, relieve the excessive excitement and tension of sympathetic nerves, and has a strong role in accelerating blood circulation and eliminating hidden dangers of blood vessels.

2. Walk for half an hour every day.

Exercise like this really works, walking to the grocery store in the community instead of driving; When watching the ball game, practice riding a bike instead of lying on the sofa; Practice lifting weights instead of eating French fries during advertisements; Go out and walk the dog, don't just send the dog to the yard. The key is to exercise muscles. The more you exercise, the younger you will live.

What exercise can resist aging? 3 1. You should master the essentials of squat.

For elderly women, when doing squats, separate your feet and toes slightly outward; This simple solution can make the femur and hip joint in line, and make the knee above the ankle joint when squatting, instead of moving forward. After adopting the correct exercise method, the strength of knee joint will become stronger and the times of knee joint pain will be reduced.

Men's hips are different from women's, so when doing squats, your toes should be forward. Hagen added: "When standing in front of a squat, women really need to spread their feet a little wider than their hips, which will make it easier to squat."

2. Strength training can change aging genes.

Studies have shown that only 26 weeks of strength training can reverse the aging process at the genetic level. Hagen said: "On the premise that the elderly are not seriously ill, they can still do strength training of various muscle groups like young people."

In addition, strength training can also maintain muscle weight, because with the increase of age, people will lose about 2.3 kilograms of muscle every 10 year, while fat will increase by 4.5 kilograms in the same period. Therefore, in order to keep the balance between muscle and fat, the elderly should also carry out strength training.

3. Think more when exercising.

Hagen's favorite sentence is: "Physical exercise is to do crossword puzzles with your body." The greater the amount of this activity, the higher the degree of brain participation and the better the fitness effect.

For example, sports that can improve the reaction time of the elderly include playing tennis, table tennis and badminton; Sports that can improve memory, such as ballroom dancing and rumba dancing; Sports that can change the direction of the body, such as taekwondo, rhythmic stepping.

4. Intermittent aerobic exercise is more efficient.

Although the minimum exercise level recommended by the US government health guidelines is moderate-intensity aerobic exercise every week 150 minutes, Hagen found through research that 240 minutes of aerobic exercise every week is more conducive to heart health, because aerobic exercise can improve the function of mitochondria.

Mitochondria are organelles that can produce energy in human cells, and usually decrease with age. If the elderly feel that doing aerobic exercise for 4 hours a week is too long and too heavy, they can choose intermittent exercise. Through high-intensity exercise and low-intensity recovery rest alternately.

5. Crossing limbs can make the left and right brains communicate with each other.

When the elderly are exercising, they can cross their legs and arms on the midline of their bodies and do more exercise. This is because crossing limbs can promote positive dialogue between the two brains and enhance the neural connection between the two hemispheres. Many movements of yoga and pilates meet this requirement.

6. Appropriate jumping action.

Many old people are afraid of jumping because they think it will hurt their knees or hips. Hagen said: "Older people need to do some jumping exercises, because they need such shocks to enhance bone density." This does not mean that they need to jump wildly, but it is enough to take strong steps (such as crushing insects); In addition, you can do sprints, leg lifts, rope skipping and other sports.

7. Take a pedometer when you walk.

Ordinary people only walk 2000 steps a day, but sports experts strongly recommend increasing this amount to 1000 steps, which is more conducive to health. The research results show that the walking distance will be doubled only by tracking and recording the walking situation, so the elderly may wish to take a pedometer when walking and exercising, unconsciously increase the walking mileage and constantly challenge their own records.