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

As you age, exercising for health becomes increasingly important.

 

In middle age, it is ideal to exercise about 20 to 25 minutes four days a week.

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

A practical exercise method for starting later in life, introduced by the UK daily newspaper 'The Guardian,' has been summarized.

 

 

Start with the easy things without overexerting yourself.

 

There's no need to push yourself from the beginning. Start by sitting in a chair and practicing lifting and lowering your legs.

You can raise and lower your arms. 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 weight

 

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

However, it will likely stop at around 1 to 2 kg. Experts say that a person over 70 years old with a 5 kg weight

They say that challenging oneself with dumbbells is overambitious.

Do not overexert yourself, as you may risk injury.

 

 

Listening 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 it 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 waist 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.

 

 

Rubbing the body

 

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

Rubbing the arm from the shoulder to the wrist,

Rubbing the calf from the knee to the ankle, rubbing the shoulders,

Rub your 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.

Kwon Soon-il Reporter (kstt77@kormedi.com)