"Exercise is said to help you live longer"... Practical exercise methods suitable for older adults

In middle age, four days a week,

 

Exercising for about 20 to 25 minutes at a time is ideal.

 

 

As you age, exercising for health becomes increasingly important.

But if you don't usually exercise much and are entering middle age, what kind of exercise would be good?

A realistic exercise method for starting later in life, introduced by the UK daily newspaper 'The Guardian'

 

 

 

Don't overexert yourself; start with the easy things.

 

There's no need to push yourself too hard from the beginning.

Start by sitting in the chair and practicing the motion of lifting and lowering your legs.

You can raise and lower your arm.

Moving in a way you don't usually do is exactly what exercise is.

 

Experts say that if you lift both arms above your shoulders ten times,

He says that just by doing that, the amount of muscle will naturally increase.

Lifting the knee toward the chest or extending the foot forward.

Stretching your arms out like an airplane and holding the position for as long as possible is also a good exercise.

 

 

Lifting light weights

 

If you think you've built a basic foundation, it's also okay to start lifting dumbbells.

However, it will stop at around 1 to 2 kilograms.

Experts say that it is overambitious for someone over 70 to challenge a 5kg dumbbell.

Do not overexert yourself, as you may risk injury.

 

💪 Listen to music, briefly but consistently.

 

Extending workout time too much is not good either.

Using music helps to maintain the pace.

Play your favorite song, and when the song ends, stop exercising.

 

Additionally, flexibility decreases with age.

You should not get angry just because you can't reach your toes even when you bend your back as much as you can.

It is wiser to engage in exercise that is realistically feasible.

If you can't reach your feet? Touch your shins instead. As long as you do it regularly, that's enough.

 

💪 Body rubbing

 

On cold days like these, it is good to rub your body before starting exercise.

Rubbing the arm from shoulder to wrist, rubbing the calves from knee to ankle,

Rub your shoulders and thighs. It helps improve blood circulation.

 

While consuming protein

 

Maintaining strength requires regular exercise along with protein intake.

Rather than drinking a protein shake

Consuming protein through meals is the key to healthy and long life.

 

 

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