How to slow down aging? 5 ways to keep a man energized:
Method 1: Regular strength training
After the age of 30, the muscles of a person are lost at a rate of 1% per year, the basal metabolic value will decrease, and the strength level will be much lower than before. And sticking to strength training is an effective way to build muscle and can resist muscle loss.
Muscles belong to energy-consuming tissues, people with many muscles, let you Burn calories more efficiently even at rest, helping to maintain a healthy weight.
Arrange 2-3 times a week for strength training, starting with squats, bench presses, planks, parallel bars, arm flexion and extension, and progressive load training, which can gradually improve the muscle dimension and allow you to regain abundant physical fitness.
Method 2: Fall asleep at a fixed time to ensure adequate sleep
Staying up late, lack of sleep will overdraft your health, your body will age faster, you will easily develop dark circles, your memory will decrease, you will look very tired, and your energy state will be not as good as before.
If you want to stay young, it is recommended that you adjust your sleep routine, fall asleep and get up at the same time every day (including weekends), and sleep enough for 8 hours a day to promote body function repair.
“Deep sleep can promote hormone secretion and brain repair, maintain better energy and learning the next day, and people will look younger”.
Method 3: Quit alcohol and drink more water and tea
Many men love to drink alcohol, and long-term drinking affects the metabolic function of the liver, leading to the accumulation of toxins, increased fatigue, and can easily lead to excessive visceral fat and beer belly.
“If you want to maintain strong energy, men should drink less alcohol”, it is recommended Weekly ≤2 drinks , every time White wine ≤50 ml/Red wine ≤150 ml/Beer≤ 300 ml , Avoid drinking alcohol within 3 hours before bedtime (Affect sleep quality).
And “tea is an effective way to resist oxidation and accelerate the body’s metabolism. Drinking 2-3 cups of tea and 1500 ml of warm water every day can promote waste discharge and improve belly”.
Method 4: Eat a light diet with less oil, salt and low sugar
A high-oil-salt diet can easily lead to an increase in blood lipids and blood pressure levels, and a high-sugar diet such as various cakes, milk teas, cookies, and pastries can accelerate the rate of skin oxidation, can also easily lead to high blood sugar, and can easily make the body fat.
Learn to eat a light diet (reduce heavy-flavored, high-calorie practices such as deep-frying, braised, sweet and sour), which can reduce the burden on the gastrointestinal tract, as well as reduce the risk of cardiovascular disease.
Suggestions, No more than 5 grams of edible salt per day, no more than 25 grams each of edible oil and edible sugar. Food is mainly cooked with low oil and salt, which can effectively control calorie intake, make the body run more efficiently, and reduce fat accumulation.
Method 5: Avoid sitting for long periods of time and walk no less than 6 K steps a day
Sedentary sitting inhibits circulation, the legs gradually become stiff, joint flexibility decreases, and the rate of aging increases. And “walking more can promote blood circulation, increase oxygen supply to the brain, and release stress” Helps relieve negative emotions such as anxiety and depression, making people feel more relaxed and naturally energetic.
If we want to stay young, we must ensure that we walk no less than 6K steps a day Reduce fat accumulation in the waist and abdomen and avoid “sitting tired, standing sleepy” sub-health state . If you usually move less, you can start with 3000~4000 steps and gradually increase to more than 6000 steps.
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