"Clapping backward only?" Try exercising like this if you're over 60

Consistently maintaining healthy habits such as walking, strength training, and meditation is essential for leading a vibrant old age.

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They say we are entering the 'century life' era. Now, the important thing is not just living longer, but living healthily enough to do the activities we want alone. The American health and food information media 'EatThis, NotThat' based its advice on the opinions of professional trainers and others, emphasizing that consistent management is crucial for a vibrant old age, and that even after 80, one should keep moving and maintain healthy habits.

🔺 Morning stretching and light walking

The most important thing is consistent exercise.

Doing light stretching every morning to wake up stiff muscles and joints can improve flexibility and stimulate blood circulation, bringing vitality to your daily life. Just spending 5 to 10 minutes on activities like reaching up towards the ceiling, touching your toes, or gently rotating your neck is enough.

Walking is a good exercise for everyone, but it is especially important for the elderly in their 80s. This is because it is easy to adjust the exercise intensity, can be sustained for a relatively long time, and is effective. Recently, a research team from Inje University College of Medicine analyzed data from 7,047 seniors aged 85 and older who underwent national health screenings. The results showed that those who walked at least 60 minutes a week had a 40% lower risk of death from all causes compared to those with less activity.

🔺 Consistent strength training, developing a sense of balance

As you age, muscle mass decreases, making everyday movements more difficult.

Therefore, consistently engaging in feasible strength exercises helps promote a healthy retirement life.

According to a recent study published in the medical journal "BMJ Open Sport & Exercise Medicine," a research conducted at the University of Copenhagen in Denmark found that engaging in intense strength training during old age after retirement helps maintain leg strength longer, which is an important factor in predicting the timing of death in the elderly. This suggests that strength training can even extend the lifespan of older adults.

Start lightly with small dumbbells, resistance bands, and gradually increase the intensity according to your body condition. It is also good to perform exercises that strengthen major muscle groups such as squats, lunges, deadlifts, and push-ups. Consistently do this about 2 to 3 times a week, ensuring adequate rest during exercise to allow muscles to recover and prevent overexertion.

In addition, it is good to do exercises that develop balance, such as using a balance board. Properly managing and maintaining your sense of balance not only reduces the risk of falls and related injuries but also allows for more activities, leading to a more vibrant daily life.

🔺 Freestyle dance, upright posture

Dancing to your favorite music is a great way to enjoy exercise. By dancing like this, you can increase your heart rate and have a fun time, which benefits both physical and mental health. Maintaining good posture regularly is also important. Proper posture reduces physical tension, alleviates pain in joints and other areas, and improves breathing.

🔺 Adequate hydration, healthy diet

Adequate hydration is a lifelong health rule, but it is especially important for the elderly. Sufficient fluid intake helps maintain energy levels, aids digestion, and prevents skin aging. Aim to drink at least 8 glasses of water daily, and on days with more activity or excessive heat, drink more to prevent dehydration.

Maintaining a healthy diet consisting of fruits, vegetables, low-fat proteins, and whole grains rich in dietary fiber is also an important part of maintaining health in old age. In particular, consuming healthy fats such as nuts, avocados, and olive oil can help maintain brain health, reduce inflammation, and aid in preventing various diseases.

🔺 Listening to the body and mind

To reduce stress, it is also good to focus on deep breathing or meditation that allows for mindfulness. When stress decreases, blood pressure stabilizes and it helps take care of mental health. Listening carefully to the sounds your body makes is also important. Maintaining health after your 80s requires sustaining healthy habits for a long time, so it is necessary to pay close attention to whether your body is overexerted, if there is any pain, or if you are more tired than usual. If you detect signals of overexertion, it is advisable to visit a hospital for medical consultation or to take sufficient rest.