A new study shows that regular exercise is the best choice for anti-aging.
In this study, the research team evaluated 84 male cyclists and 465,438+0 female cyclists, aged from 55 to 79. How to define them as cyclists? Men can ride 100 km in 6.5 hours, and women can ride 60 km in 5.5 hours.
The results show that compared with those who don't exercise regularly, these cyclists don't lose their muscle content and strength with age, their body fat and cholesterol levels don't increase, and their immune system is as strong as that of young people.
Extended data:
Exercise can delay aging because:
1, sweating is more effective than mask.
Delaying skin aging, detoxification, moisturizing and nutrition are indispensable. If the toxin is not discharged, it is easy to grow spots and acne. If the moisturizing is not done well, it may be chapped. If nutrition doesn't keep up, wrinkles will grow. Exercise can kill three birds with one arrow and solve skin problems in an all-round way.
Exercise and sweating can also stimulate the secretion of skin and cell oils, and appropriate oils are non-irritating natural humectants. In addition, exercise can accelerate blood circulation, and nutrients and moisture in blood can be effectively transmitted to skin cells. When the skin is full of food and drink, the whole skin will be full of elasticity and glow with youthful brilliance.
2. Aerobic exercise strengthens the heart
There are two manifestations of heart aging. One is that the myocardial strength is weakened and the heart is no longer pounding; The other is obstruction of cardiovascular circulation. Although heart aging is inevitable with the increase of age, persisting in exercise can delay aging.
When doing aerobic exercise, we should first do a good job of warm-up and preparation, and then step by step to grasp the intensity of exercise. If the intensity of exercise is too high, it will not only increase the burden on the heart, but also delay the aging of the heart. Generally, healthy people should keep aerobic exercise for about 30 minutes at a time, three to four times a week.
Step 3 tighten your muscles
When people are over 30 years old, their muscles will decrease and shrink at the rate of 1% every year, and protein will become fat. Physical exercise is the main activity in daily life. In fact, the core muscle groups should also exercise regularly. The core muscles, including abdomen, lower back and gluteal muscles, can provide stability, explosiveness and muscle endurance, making you lighter when walking or running.
We all know that muscles will atrophy without exercise, and the fastest atrophy is the core muscle group. To exercise the core muscle groups, you can try four kinds of health qigong introduced by the State Sports General Administration, namely, six-character formula, eight-segment brocade, Yijinjing and Wuqinxi. These four methods are easy to learn and are the essence of China Qigong.
4. Young bones:
The growth and maintenance of bones follow the principle of "use in and discard in". If you exercise less at ordinary times, the bones of middle-aged and elderly people will be much worse than others. To delay bone aging, you can do more weight-bearing exercise. When doing weight-bearing exercise, the human body is more important than other sports because of the reaction from the ground, and the skeletal muscles will continue to contract and stretch to stimulate the bones.
Weight-bearing exercise, especially regular weight-bearing exercise, is more conducive to adolescents to obtain higher peak bone mass. However, weight-bearing exercise should be moderate, continuous exercise for half an hour to an hour, and moderate sweating is appropriate.
References:
People's Network-Why do people who exercise regularly look young? Exercise is the best anti-aging medicine.
References:
People's Network-The best way to fight aging is exercise!