Everyone has experienced the passage of time, the attack of aging, especially after the age of 40, you will find that the weight begins to rise significantly, muscle loss, limbs become stiff, no longer flexible, memory and physical energy will be much less than before.
How can you reverse the aging process and stay young?
Harvard University research confirms that through these exercises, you can achieve reverse age growth, resist the aging rate, and maintain the young vitality of 20 years old.
01. Swimming
Swimming can exercise the muscles of the whole body, strengthen the heart and lung function, but also reduce the pressure on the joints, improve the obesity problem. Data show that people who swim regularly, the cardiovascular system health indicators are significantly better than ordinary people, reduce the incidence of cardiovascular disease, but also maintain a relatively young body function.
When swimming, the buoyancy of water reduces the weight of the body, which greatly reduces the pressure on the joints during exercise, and is suitable for obese people and middle-aged and elderly people to exercise. Keep swimming exercise 2-3 times a week, more than 30 minutes each time the effect is better.
02, jogging
Jogging can strengthen bones and reduce the risk of osteoporosis, so that we can still maintain a steady posture in the baptism of the years.
Running two to four times a week can boost your metabolism, reduce obesity, and keep your body's organs in good working condition and your skin in better shape.
Studies have shown that people who keep running can drive away negative emotions, maintain an optimistic attitude, have better skin elasticity and gloss, and look much younger than their actual age.
03. Racket sports
Racquet sports, such as badminton and table tennis, not only test our reaction speed and physical coordination, but also reduce the risk of falling and injuring ourselves as we age.
People who regularly participate in racket sports (2 or more times a week) have significantly better brain response speed than ordinary people, effectively delaying the aging process of the brain and reducing the risk of Alzheimer's disease.
04, resistance training:
As we age, we will face the problem of muscle loss, and appropriate strength training can increase muscle mass, prevent muscle loss problems, can effectively improve the basal metabolic rate, so that the body can burn more calories at rest, thus improving obesity. In addition, the increase of muscle can also create a tight body line, and make our body taller and more youthful.
How to schedule strength training? Squat, push up, lunge squat, goat lift and other movements, step by step to improve the training intensity.
05. Yoga
Yoga is a low-impact exercise in which various asanas not only stretch the muscles and ligaments, enhance the flexibility of the body, but also regulate the endocrine system and balance hormone levels in the body.
A group of yoga training before going to bed can promote blood circulation, effectively relax the body muscle group, relieve stress, eliminate anxiety, improve sleep quality, and let you maintain a full mental state the next day.
The above 5 kinds of exercise, you can choose 2-3 kinds of exercise, long-term persistence will feel the body gradually become healthy and young.