"Even after turning 90, make sure to do strength training"... What is the best eating habit?

Should people over 90 retire from exercise? No, they shouldn't. Aerobic exercises like walking, as well as strength training that involves exertion, are necessary. This year, 90-year-old Mr. A (born in 1934) does heel-raising exercises every morning. Of course, he does it safely by holding onto the wall. Whenever he walks around the neighborhood, he intentionally climbs uphill. He said that the force applied to his thighs and calves makes him feel "I am alive."

 

Strength training? Even with age, it’s highly effective... "Leg strength maintained for over 4 years"

 

A paper published in the international journal BMJ Open Sport & Exercise Medicine reports that 369 Europeans with an average age of 66 who engaged in intense strength training for one year maintained their leg strength for over four years.

Even for the elderly, continuing strength training can help preserve muscle function for a longer period.

After the age of 40, muscle naturally decreases. The biggest obstacle to healthy longevity is muscle loss.

Lower body strength exercises are necessary to maintain immunity and prevent falls even as you age.

"I lay down for a few days and my muscles melted away"... Strength training for people in their 50s and 60s?

 

Even young people feel their leg strength diminishes after lying down for 2-3 days watching TV or videos before going out.

Middle-aged and elderly people are even more affected. Mr. B, 62 years old, suffered from a severe cold and flu for several days and just stayed in bed.

It was said that the leg muscles have weakened.

 

Natural muscle loss is very rapid in people over middle age.

 

Neglecting protein supplementation in strength training can lead to overall health deterioration.

Muscle strength is the energy and power that move and activate the body. When muscle strength weakens, the overall health of the body deteriorates.

 

 

Be cautious of high blood pressure and cardiovascular issues... How to do strength training even at 90 years old?

 

Strength training for middle-aged and older adults should be done with caution. Be mindful of hypertension and cardiovascular issues, and the exercise intensity should be moderate.

While it's good to do machine exercises at the health club, let's also feel the movement of muscles in daily life.

For the upper body, dumbbell push-up exercises are good; for the lower body, squats, stair climbing, and heel exercises are beneficial.

 

Strength training for middle-aged individuals is important for safety.

 

It's not even a gold medal at stake.

You must never overexert yourself when doing strength training at the age of 90.

If your knees are damaged, you cannot live healthily in old age.

 

 

"Make sure to include protein-rich foods"... Eggs, mackerel, and other animal-based foods have good absorption rates.

 

You should also consistently eat protein-rich foods along with strength training.

According to the National Standard Food Composition Table (per 100g), two eggs contain 13.49g of protein.

The symbol of 'high protein' foods, chicken breast, contains 22.97g, and mackerel has 20.2g. In the morning, boiled eggs (2 pieces) with nuts,

Eating potatoes and similar foods is sufficient. Adding meat or fish during lunch and dinner can help reduce concerns about protein deficiency.

 

According to the National Institute of Agricultural Sciences, eating about two eggs a day does not need to be a concern for cholesterol.

 

Proteins are most efficient and safest when derived from natural foods.

 

 

 

Consistently performing the motion of lifting and lowering your heels at home helps strengthen calf muscles and prevent knee arthritis.

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