If you feel that you are in a daze every day and have no interest in anything, not only has your immunity declined, but you also look older than your peers.
So, here are the best 3 anti-aging exercises recommended for you, which can make you look at least ten years younger than your peers.
1、Jogging
A study conducted by Shanghai Jiao Tong University found that after elderly people persisted in jogging for six months, their glomerular filtration rate (GFR) increased by an average of 11.3%.
Personally, I enjoy jogging. I have been doing it for over five years and have been a long-term beneficiary of this activity.
One of the reasons is that jogging is the most cost-effective form of exercise. There's no need to find a specific place; all you need is a pair of running shoes and you can go jogging anytime and anywhere.
The other aspect is that jogging doesn't consume as much energy as other sports. It is more gentle. One can run however they want, without having to match the pace with a group running partner, nor do they have to worry about others' reactions. They can simply run as comfortably as they feel.
Yesterday, I saw a message from a fan saying that she was running very slowly, with a pace of around 11 minutes per kilometer. She kept stopping and starting along the way, taking photos whenever she saw beautiful scenery. When she got tired, she would rest for a while and stretch her legs.
She asked me if this pace was too slow? My answer is definitely no problem!
Just do it in the way that feels most comfortable to you. Do it however you like, as long as you are happy and cheerful. Why care about the running distance and speed?
If you persist in this for a long time, not only will your body improve, but you will also have a good mood every day.
Attention! Jogging is not asceticism; rather, it is the most comfortable and enjoyable way to enjoy life and appreciate the beauty.
The guidelines of the American College of Sports Medicine suggest that adults can achieve significant health benefits by engaging in 150 minutes of moderate-intensity jogging per week (such as jogging for 30 minutes every day).
Starting from 2017, I transitioned from fast walking to jogging，The biggest change I've noticed is that I haven't caught a cold in the past few years. Maybe it's because my immunity has improved.
2、Squatting
Squats, as a compound strength training exercise, can activate large muscle groups such as the buttocks and legs, increase the basal metabolic rate and improve the stability of the lower limbs. They have a definite effect on delaying muscle loss.
If you always feel out of breath and exhausted when going up and down the stairs, it's because your leg muscles are not strong enough. This is a warning from your body, and you need to increase your strength training.
It is recommended to do 100 deep squats every day, completing them in 2-3 sets. If you stick to this routine for one month, you will be amazed to find that your legs have more strength, you can climb stairs without getting out of breath, and even running won't be as tiring as before.
And the squat exercise targets the thigh muscles and the gluteus maximus, including the quadriceps and the hamstrings. It is the king of strength training. You don't need to go to the gym; you can do it at home. It's simple and highly effective.
One of my fans left me a message saying that he/she has been sitting for long periods without moving and staying up late for a long time. He/she feels short of breath and has weak legs whenever he/she moves, has poor sleep quality, and is listless during the day.
Now do a plank for 2 minutes every day, 100 squats, and jog in place for 20 minutes. I wonder if it's good for your health? The answer is yes!
As long as you get moving, you'll easily outperform 90% of the people. It's not difficult to start moving. The hard part is to form a habit and stick to it over the long term, rather than just doing it sporadically every now and then.
3、Brisk walking
The research conducted by the Chinese Center for Disease Control and Prevention has confirmed that walking 8,000 steps per day (approximately 30-40 minutes) can significantly improve blood pressure and visceral fat indicators, and has a relatively small impact on joints.
A 72-year-old fan brother said that he has been exercising consistently for 27 years. His weight dropped from 192 pounds at the beginning of his exercise routine to 120 pounds. He has not caught a cold for 16 consecutive years. Every year, his physical examinations show that all the indicators are within the normal range, and his blood vessels are even cleaner than those of many young people.
Sometimes, it's truly hard to imagine that a seemingly simple activity, when persisted in over a long period of time, can be far beyond our expectations.
Finally， Although these three types of exercises can help us resist aging and keep a good body, the hardest part is to stick to them consistently, and even fewer people can maintain this consistency over a long period of time.
Also, no matter what kind of sport it is, we must always put safety first. We shouldn't focus on speed or the amount of running. Just do it in a way that feels comfortable to you.