How do middle-aged men maintain their health?
First, it is a key for middle-aged men to tonify the kidney, because according to the expert research of the World Health Organization, many men's kidney function drops sharply after middle age. I suggest you eat more kidney-tonifying foods, especially some river shrimps, which are the most effective for kidney-tonifying.
Second, middle-aged men should pay attention to keeping warm. Generally, we must pay attention to clothes in winter and try to wear more clothes. If they have fewer colds, they can improve their skills and vitality and avoid physical decline.
Third, middle-aged men should pay more attention to a balanced diet. For protein and mineral foods, we should have a reasonable diet, try our best to ensure a full meal every day, and don't be hungry for a full meal, which will make you ill soon.
Fourth, protecting your heart is something that men must pay attention to after middle age, because many people's heart problems begin at this time. I suggest you have more physical examinations and pay attention to your weight, so as to ensure your health.
Fifth, middle-aged men should eat more fruits, because fruits are not only rich in water, but also contain many vitamins needed by the human body, which can maintain the vitality of middle-aged men. In addition, it is suggested that men after middle age should get enough sleep every day, which can improve their health.
What exercise is suitable for middle-aged men?
Belly in and leg up.
Exercise method: Lie on your back on the inclined plate, straighten your arms, hold the support behind your head with both hands, keep your upper body fixed, and stretch your legs upward to do abdomen and leg lifting. Keep your legs as close to your chest as possible, then put them down, then raise your legs, in turn.
Requirements: the angle of the inclined plate can be fixed according to your own physical condition, such as the waist and abdomen strength is better, the inclination of the inclined plate can be larger, the strength is smaller and the inclination is smaller. When the abdomen is closed and the legs are lifted, the legs are straight; Don't bend your knees; When the legs are put down, the speed slows down and the abdominal muscles can be stretched; One group can do 10- 15 times, rest after finishing 1-2 minutes, and then do the next group of exercises. You can do 2-3 groups. Do it 2-3 times a week.
Function: improve the muscle strength of waist and abdomen, expand the chest and enhance the respiratory function.
Lie on your back with your ends up.
Practice method: lie flat on the floor or bed, straighten your legs together naturally and straighten your arms behind your head naturally. When sitting up, your legs and arms are lifted up and down at the same time, moving closer to the middle of your body, folding your body shape in half with your hips as the axis, then restoring it to its original state, and then continuing to do the action from both ends. Do l0- 15 times in a row, do 2-3 groups each time, and exercise 3-5 times a week. After getting up in the morning or doing other exercises, you can exercise with the help of practice.
Requirements: when sitting up at both ends, the limbs should be naturally straight, the knees should not be bent, and the movements should be carried out at the same time, and there should be no order; Inhale when the two ends are up and exhale when the legs are down. Don't hold your breath intentionally. At the beginning of training, the coordination may be poor, and the hands and feet can't be lifted or folded at the same time at a small angle (the hands and feet can't touch each other). It doesn't matter, with the passage of time, the action can be completed perfectly.
Function: increase the strength of waist and abdomen and improve the coordination of the body.
Bearing well kick
Practice method:
1. Stand upright with one leg (weak support), and tie sandbags or other heavy objects to the other leg for forward kicking. The kick height should be at right angles to the upper body. After kicking 5- 10 times, change the other leg to continue.
2. The preparation action is the same as that of 1, except that the kick is not forward, but sideways. The bigger the side kick, the better. After kicking 5- 10 times, kick the other leg and exchange it three times each.
Five sports suitable for middle-aged men to exercise
1, jogging. Jogging is the most popular aerobic exercise in the world today, which has a good effect on maintaining good heart function, preventing heart function decline, preventing muscle atrophy, preventing coronary heart disease, hypertension, arteriosclerosis and obesity.
2. walk. Medical research results reveal that brisk walking is the simplest and most effective aerobic exercise. Exercisers must master the intensity according to their own health, physical strength, age and habits. Generally, the speed should be controlled at 100 ~ 130m per minute, and the walking time should be no less than 20min each time. It is best to take a walk in a place with fresh air and elegant environment half an hour before or after dinner every day.
3. Climb the stairs. Climbing stairs is a kind of exercise that combines fitness with daily life. It is a simple, effective, portable and adjustable exercise method, which is favored by residents of high-rise buildings in metropolises all over the world.
4. Swimming. Swimming fitness exercise is a kind of whole-body exercise that uses the buoyancy, resistance, friction and weightlessness of human body in water, and is suitable for all kinds of people. The intensity of swimming is similar to running. The heart rate per minute can be controlled at 180 minus age and minus 10. For example, a 60-year-old person's heart rate during swimming can be controlled at180-60-10 =110 times per minute.
5. Run away alternately. There are two ways to run and walk alternately: one is to walk first and then run, that is, walk first 1 minute and then run 1 minute alternately. You can adjust and increase the amount of exercise every two weeks, shorten the walking time and increase the running time. The other is to exercise from walking, and gradually transition to jogging instead of walking with the enhancement of physical adaptability. Exercise time can last 20 ~ 30 minutes, not less than 4 times a week. Suitable for beginners and the elderly and infirm.