Life lies in exercise, and exercise exercises can strengthen the body and resist the speed of aging. So, what exercises can prolong life and stay young?
5 recognized anti-aging sports , choose 1-2 kinds of exercises to practice and gradually develop sports hobbies. This can help your body functions age at a faster rate, making you 5-10 years younger than your peers!
1. Running
Running is a sport that we are familiar with, which can enhance cardiopulmonary function, make the heart muscle more developed, excellent increase vital capacity, and help maintain the youthful state of body functions.
For obese people, running can promote metabolism, promote the excretion of waste and toxins, effectively improve activity metabolism, help reduce body fat rate, and maintain a healthy weight.
Running still Release pressure , During running, the body will secrete endorphins, which can make you feel happy, reduce stress and anxiety, and can effectively delay physical and psychological aging.
Suggestions, Arrange jogging training three times a week, about 5-8 km each time, learn the correct running posture, warm up and stretch before and after running, can reduce the chance of injury.
2. Yoga stretching
Yoga stretching training is through various asanas and breathing exercises to help people relax, reduce stress and anxiety, be able to regulate the function of the nervous system, and help delay psychological and physiological aging.
Yoga Stretch It contains many postures of stretching, twisting and balancing, such as the following dog, butterfly, baby, lower waist, camel, etc., which can enhance the flexibility and strength of the body, and can improve the stiffness of limbs and hardened meridians that occur in middle-aged and elderly people.
A set of stretching training before going to bed can also improve sleep quality and improve sleep depth. High-quality sleep keeps you energetic and energetic the next day, and people will appear younger.
3. Strength training
As you age, the body gradually loses muscle mass, loses strength, decreases its basal metabolic value, and tends to gain weight. And “persisting in strength training is an effective way to stop muscle loss”
Maintaining full-body resistance training 2-3 times a week, from squats, bench presses, presses, parallel-bar arm flexion and extension, push-ups and other movements to sleep, can increase muscle mass and increase basal metabolic rate, so that the body can also consume more calories during rest.
Insisting on strength training will promote the external force of the bone, which can enhance bone density and prevent bone diseases such as osteoporosis. It can also enhance muscle strength and joint stability, reduce the risk of falls and injuries, and help maintain the body’s youthful state.
4. Beat-waving exercises
Common racket-swinging sports include tennis, badminton, table tennis, etc. They are recognized by authoritative research as one of the “best anti-aging sports”.
During the swing process, it is necessary to mobilize the muscles of the arms, shoulders, chest, waist, legs and other parts to work together, which can improve sub-health diseases such as back pain and muscle strain caused by sitting for a long time, effectively enhance muscle strength and endurance, exercise reaction speed, and effectively improve body coordination and flexibility.
Swinging racket exercises can also effectively improve cardiopulmonary function, effectively reduce the risk of cardiovascular disease, and effectively improve health index. Arrange racket-type sports 2-3 times a week for 40-60 minutes each time, and the average life span will be extended by about 5-8 years.
5. Jump on and off
Jumping is a self-weight training. You can start exercising at home. It can increase your heart rate in a short period of time and put your body into a fat-burning state. You only need about 15 minutes of jumping every time to increase active metabolism. It can help control weight and reduce body fat accumulation. As the body fat rate drops, the disease of obesity will also stay away from you, and the health index will be significantly improved.
Long-term persistence in opening and closing can promote blood circulation, speed up the discharge of waste and the transportation of nutrients, and also enhance cardiopulmonary function, making the body more energetic and improving endurance and fatigue resistance.
Disclaimer: All photos used in this blog are generated by artificial intelligence (AI). These images are original creations produced by AI technology and do not depict real people, places, or events. They are provided for illustrative purposes only and cannot be claimed or used as real photographs.
Dr. Ashish Singh is not just a consultant orthopaedic surgeon but a visionary leader in the field. Serving as the Medical Director at Anup Institute of Orthopaedics & Rehabilitation in Patna, Bihar, he holds an illustrious academic background with MBBS, MS Ortho, MCh.Orth. (UK), PG Diploma CAOS (UK), and SICOT Diploma Orth. (Sweden).
