Anti-aging exercise, the body is the foundation of our life, so exercise in our life is conducive to enhancing the body's immunity, and many people will choose to exercise in the morning, jogging in the morning is a very good choice. Let's share the anti-aging campaign.
Anti-aging exercise 1 What kind of exercise can resist aging?
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".
Experts found that the human body will produce 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 kind of 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.
Step 3 stretch and yawn
Why does such a simple action have such a magical effect? Stretching can make the chest organs of the human body squeeze the heart and lungs, which is beneficial to the full movement of the heart and makes more oxygen supply to various tissues and organs. At the same time, due to the activities of upper limbs and upper body, more oxygenated blood can be supplied to the brain, which makes people feel awake and comfortable at once. Human anatomy and physiology tell us that although the weight of the human brain only accounts for 1/50 of the whole body weight, the oxygen consumption of the brain accounts for 1/4 of the whole body oxygen consumption.
Sitting in one position for a long time might as well get up and stretch, tilt your head back and yawn. For people who are tired from work, it can promote blood return, help metabolism and make cells get more oxygen. When yawning, you will open your mouth and take a big breath, and then exhale quickly and short. Even in such a short time, it can effectively spit out the waste gas in the chest, increase the oxygen concentration in the blood, and have the effect of removing drowsiness in the brain center.
The best way to stretch and yawn:
(1) Get up and stand, spread your arms as far as possible and stretch back.
(2) Head back, straighten your body and tighten your upper body muscles, then open your mouth and make a big yawn.
(3) Then take another breath, hold your breath for a while and then exhale slowly.
This can increase the depth of breathing and allow more oxygen to enter all parts of the body. At this time, the brain also absorbs a lot of oxygen, which can refresh the mind. It is also a good anti-aging exercise for people who are overworked or overworked.
What anti-aging exercises are there?
1, squat movements should master the essentials.
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 you exercise.
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, including 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 makes the left and right brains talk to 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, the 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.
Anti-aging exercise 2 What is the exercise of longevity?
1, swimming
If you want to live long, you can swim more. In the process of swimming, it can improve people's cardiopulmonary function. If you want to keep moving at a constant speed in the water, you need to use your hands and feet. This sport has exercised many parts of the human body, and you can get more benefits by insisting on swimming.
Once the cardiopulmonary function is improved, maintaining a strong myocardial function can ensure normal blood circulation and reduce the prevalence of many diseases. Therefore, if you want to be healthier, you might as well swim more appropriately.
Step 2 run
Running is also a way to promote health. Nowadays, many people lack exercise and rarely go running. But the benefits gained during running are obvious. Running can not only lose weight, reduce the risk of chronic diseases, but also promote blood circulation throughout the body.
In order to maintain good body circulation, you can insist on running more at ordinary times. However, in the process of running, it is necessary to control the intensity and time and use protective tools properly, so as to run easily and safely and reap the benefits of promoting health.
Step 3 play table tennis
There are many kinds of sports, among which playing table tennis can strengthen the body and prolong life. Many people are prone to Alzheimer's disease when they are old, which is mainly related to the accelerated brain degeneration, and people have the phenomenon of brain function degeneration. If you can play table tennis more, you can not only exercise your flexibility, but also open your thinking ability, which will promote your health and longevity.
Step 4 take a walk
Walking is also a kind of longevity exercise. Generally, walking after meals can not only increase the amount of exercise, but also promote digestion and improve gastrointestinal function. Therefore, if you want to stay healthy, you might as well stick to walking. After a period of time, you can find that your limb flexibility is improved and your heart and lung function is also enhanced. This is the advantage of walking.
5. Play badminton
Playing badminton is also a relatively healthy sport. In the process of playing badminton, we should keep running back and forth, which will increase the amount of exercise, develop people's thinking, enhance people's judgment and thinking ability, and exercise their brains. Therefore, if you want to promote your health, you can exercise more and play badminton properly to keep your health.
Anti-aging campaign 3 1. Exercise can make our bodies better.
Exercise has an upward effect on our body, which is reflected in all aspects of the body.
1, often participate in physical exercise, human bones, muscles, ligaments can maintain good activities, can ensure our normal neuromuscular function, thus improving our sports ability.
2. Let us have a healthier heart.
If we can keep exercising, our quiet heart rate will decrease and our heart rate reserve will increase, thus reducing the load on the heart and greatly reducing the risk of heart disease.
3. If you insist on regular exercise, the human body's oxygen absorption capacity will be greatly improved, and you will often feel more relaxed during exercise, and your breathing frequency will also decrease.
At the same time, if we often participate in sports, we can not only mobilize our thinking, but also play a role in beauty and slimming, which can greatly improve our mental outlook and quality of life.
Second, several kinds of sports that can make the body better
If you want to make your body better, you must find a suitable exercise method.
1, running. Running has a very large audience because it is a very simple sport. As long as everyone can keep exercising, it can promote our health. However, everyone should also pay attention to not demanding speed and distance when running. Generally speaking, people who have no heart disease and a certain sports foundation are suitable for running.
2. Swimming. Swimming is aerobic exercise, which consumes a lot and has many benefits. Regular swimming can improve our skin condition, improve our heart function and protect our joints. Swimming is suitable for all ages, but friends with high blood pressure and cardiovascular disease are not suitable for it.
3. table tennis. As a national sport, table tennis has many masters among our people, and the consumption of this sport is not very large. After all, we don't live up to expectations, and it is suitable for men, women and children.
4. Take a walk. Walking is an aerobic exercise with the least consumption, which can lower blood pressure. Very good for middle-aged and elderly people with hypertension. Of course, in addition to walking, friends with high blood pressure can also choose to ride bicycles, which will not only hurt our joints, but also promote muscle contraction and help lower blood pressure.
5. Jump rope. Skipping rope is still an intense sport, suitable for friends who have a certain sports foundation. In the frequent beating, the joint muscles of our body are fully mobilized, which can effectively improve our physical function.