"They say you need to exercise to live longer"… Realistic exercise methods for older people

As we age, it becomes more important to exercise for our health.

As you enter middle age and adulthood, it's ideal to exercise four days a week for 20 to 25 minutes at a time.

But what would be a good way to exercise if you don't exercise much and are entering middle age?

The British daily 'The Guardian' has compiled a list of realistic exercise methods to start as you get older.

Don't overdo it, start with the easy ones =

There's no need to overdo it from the beginning. Start by sitting on a chair and lifting and lowering your legs.

You can raise and lower your arms. If you move them in a way you don't normally do, that's exercise.

Experts say, “If you raise both arms above your shoulders ten times,

“That alone will increase muscle mass,” he says.

Lift your knees and pull them toward your chest, or lift your feet and extend them forward.

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

Lifting light weights =

If you think you have a certain level of foundation, it is okay to lift dumbbells.

However, it should stop at around 1~2kg. Experts say, “A person over 70 years old should lose 5kg of body fat.

He says, “Challenging dumbbells is too much.”

Don't overdo it. You could end up injured.

Listening to music, briefly but steadily =

It is also not good to increase the exercise time too much.

Using music can help you keep pace.

Just put on your favorite song and stop exercising when the song ends.

Also, as we age, we become less flexible.

Don't get angry if you bend your back as far as you can and your fingertips can't reach your feet.

Instead, it is wiser to do exercise that is realistically possible.

If your feet don't touch, try touching your shins instead. As long as you do it regularly, that's enough.

body rubbing =

In cold weather like these days, it's a good idea to rub your body before starting to exercise.

Rub your arms from shoulder to wrist,

Rub your calves from your knees to your ankles, rub your shoulders,

Rub your thighs. This will help with blood circulation.

While consuming protein =

Protein intake is important along with regular exercise to maintain muscle strength.

Rather than drinking protein shakes

Getting enough protein in your diet is the secret to a long and healthy life.

Health/Fitness