How can exercise delay aging and fitness? Regular exercise has many benefits to the body, not only can strengthen the body, but also can effectively delay aging. With the growth of age, aging symptoms will appear in all parts of the body one after another, which makes people hard to prevent. Here is how to exercise to delay aging and keep fit.
How to exercise and delay aging 1 1, you should master the essentials of squat movements.
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 or 3 kilograms of muscle every 10 year, while fat will increase by 4 or 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." Well, the greater the activity, the higher the 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.
How to exercise to delay aging and fitness II. Hold on to the ground
When sitting, your feet are idle. You can scratch the ground with your feet while working, and then rotate your feet to move your ankles. Regular practice of this action can effectively relieve fatigue and prevent insomnia, headache and dizziness.
Levator ani exercise.
For elderly friends suffering from constipation, doing levator ani exercise is also helpful to relieve it. The specific actions are: when inhaling, close the abdomen, quickly contract and lift the anus, pause for 2~3 seconds, then slowly relax and exhale, and repeat 10~ 15 times.
Movement of limbs.
For the elderly with numbness and pain in their limbs, they can also exercise their limbs. This exercise is more flexible, sitting in a chair, straightening your body, forcing your shoulders back, tightening your back muscles and bringing your shoulder blades closer together; You can also tighten your body and abdomen, support your hands, tighten your gluteus maximus, and lift your hips slightly from the chair; Or bend your knees and lift your legs, hold your calves with your hands and try your best to make your knees close to your chest; Or put your hands on your hips and turn your waist to the left and right as much as possible. These groups of exercises can relieve the pain of limbs.
Old people should pay attention to how to exercise at 7 o'clock.
1. The fitness plan for the elderly should focus on integrating four different types of exercise: endurance, strength, balance and flexibility. Strength training has been proved to be the most effective way to prevent and reverse muscle weight loss.
2. Do more compound exercises that can mobilize more muscle groups, such as squats, hard pulls, lunges, boating and push-ups. Compared with the leg stretching action of training one muscle group alone, the above compound exercise action can be applied to more muscle fibers.
3. Gradually increase the training weight, change the training times of each group or incorporate some tricks, such as combining arm flexion and sprint. Or challenge the balance of the body and complete the arm bending action when standing on one foot.
4. Set fitness goals and evaluate them every three months. Old people should often change their exercise plans instead of following the same plan for months, because muscles will get used to doing the same movements. In order to enhance muscle endurance, the simple way is to shorten the rest time between each group of exercises or increase the number of training.
5. Ensure the recommended amount of exercise for the elderly, that is, moderate-intensity exercise every week 150 minutes, which can be broken down into 20 minutes each time and 7 times a week; 30 minutes each time, 5 times a week; Or 50 minutes each time, 3 times a week; As long as you reach the point of sweating slightly, but don't catch a cold. Stretching exercise should be carried out before and after each exercise. They help to keep the spine strong and flexible.
6. Don't be forced. When the elderly feel tired or busy, they can reduce the amount of exercise or temporarily stop for a few days. If you feel uncomfortable during exercise, you should stop exercising immediately and seek medical advice in time. Before you start exercising, you can consult a doctor and a professional coach for guidance. Don't do high-intensity strength training if you have high blood pressure and waist injury.
7. Physical exercise cannot completely replace a healthy lifestyle. Only when refined food and sugar are removed from the diet, smoking and moderate drinking are prohibited, can the health effects of promoting physical exercise and prolonging life be produced.
How to exercise to delay aging and strengthen the body 3 1? Go to work by bike.
This makes it unnecessary for people to take out a whole block of time for exercise alone, thus reducing the burden.
2. Set daily goals.
A survey on the website of American "Fitness Enthusiasts" found that nearly 60% people's fitness plans made in the New Year ended in failure. They often make long-term plans, and once they are not completed, they lose confidence. It's best to set specific daily exercise goals, such as five-minute push-ups.
3. Join a sports club.
It can increase the chances of making friends, and the encouragement and support between friends is very important for persisting in sports. 4. Try wearable devices.
Such devices and mobile phone software make sports concrete and more intuitive. It can also be adjusted according to personal circumstances, which helps to choose the best scheme and is conducive to persistence.
5. Try to explore.
Take part in "exciting" sports on weekends, such as hiking, swimming, rafting and mountain biking. These "adventures" that have never been experienced before help to enhance the interest of sports.
6. Find a sports partner.
A new study by Stanford University in the United States shows that compared with couples who exercise separately, couples who exercise together increase their exercise by 78%. Whether it is a partner, family or friends, it is more interesting and more likely to stick to it.
7. Think of sports as a game.
This keeps people motivated to exercise and greatly enhances their interest. For example, by recording numbers such as exercise time and intensity, and comparing them day by day, the "sense of game" can be enhanced.
8. More changes.
According to a survey by Gallup Consulting, 55% of Americans exercise regularly on 20 15. One of the reasons is that the popular wearable devices changed the traditional way of movement and concept. The form and amount of exercise should be diversified, not "how far you run or how many times you lift weights every day".
9. Ask a personal trainer for help.
Personalized teaching is the key to keep sports scientific and lasting. The personal trainer will work out an exercise plan that can maximize efficiency according to your physical fitness and other indicators.
10, reward yourself.
Occasionally do some "work-study program" sports, such as riding a bike to visit a brewery or running to a barbecue shop, and give some rewards appropriately to encourage yourself to fall in love with sports.
It is suggested to choose some entertaining sports, such as Tai Ji Chuan, square dance, swimming, badminton and so on, which can stimulate the body and mind well, and persist for a long time without interruption, so as to make the wish of "healthy aging" possible. Combining exercise and nutrition, step by step, perseverance, and finally can achieve the initial expected results. This persistence is like a marathon, and the gap will get bigger and bigger in the end. Only in this way can you bring good effects to your body organs and immune function, thus achieving the effect of delaying aging.