Why should we persist in doing exercise and keeping fit?
Appropriate physical exercise can help you maintain normal and healthy body functions, enhance heart and lung functions, keep muscles and bones healthy, reduce the risk of chronic diseases, effectively improve metabolic levels and brain vitality, and have an anti-aging effect.
The four globally recognized anti-aging exercises,Simple and easy to do.
01、Badminton, table tennis
Badminton and table tennis are racquet sports, which are interactive activities involving multiple people.
They can exercise all the muscles in the body, especially the shoulders, back, arms, core and lower limbs.
During the process of playing ball games, one needs to move quickly and react promptly, which can enhance the flexibility of the limbs, exercise the brain's reaction and nerve coordination abilities, and effectively prevent Alzheimer's disease.
If one persists in playing racket sports for a long time, their average lifespan can be extended by 5 to 7 years.
Suggestion:
Conduct 2-3 sessions per week, each lasting 30-40 minutes. This can not only provide entertainment but also enhance physical fitness, boost metabolic rate, and effectively improve body shape.
01、Badminton, table tennis
Badminton and table tennis are racquet sports, which are interactive activities involving multiple people.
They can exercise all the muscles in the body, especially the shoulders, back, arms, core and lower limbs.
During the process of playing ball games, one needs to move quickly and react promptly, which can enhance the flexibility of the limbs, exercise the brain's reaction and nerve coordination abilities, and effectively prevent Alzheimer's disease.
If one persists in playing racket sports for a long time, their average lifespan can be extended by 5 to 7 years.
Suggestion:
Conduct 2-3 sessions per week, each lasting 30-40 minutes. This can not only provide entertainment but also enhance physical fitness, boost metabolic rate, and effectively improve body shape.
02、Jogging
Jogging is a classic aerobic exercise that can enhance the functions of the heart and lungs, increase metabolic levels, reduce fat accumulation, improve cardiovascular health, and stimulate the release of endorphins in the brain, thereby alleviating stress and improving mood.
It is known as a "natural antidepressant" and helps maintain a youthful and positive mindset, making you appear younger than your peers.
You can start running at home with a treadmill at any time. You can also start running training in the community downstairs, by the river, or on the playground.
Suggestion:
you run moderately and combine rest with exercise to maintain your enthusiasm for running. Run 3-5 times a week, for 20-40 minutes each time. Beginners can start by combining fast walking and slow running, and learn the correct running posture, which can reduce the chance of joint injury.
03、Deep squat
Squats are the key exercise for strengthening the lower limb muscles (thighs, hips, core). They help prevent muscle loss in the lower limbs, improve the shape of the buttocks and legs, and enhance the body's proportion.
Squats can also stimulate the secretion of testosterone, keeping you energetic. Squats can also stimulate the bones in the lower limbs, enhancing bone density, preventing osteoporosis, and helping to maintain leg strength and stability, allowing you to keep flexible and strong legs.
Suggestion:
Beginners do not need any equipment and can perform squat training with their bare hands. After some time, increase the training difficulty and do weight training.
Train once every other day, with 4-5 sets per session, and do 10-15 repetitions per set. Remember, the standard of the movements is more important than the quantity!
When doing squats, make sure to maintain the correct posture: the knees should not go beyond the toes, the back should be straight, and when squatting, the hips should be pushed backward. The knees should not be turned inward but should be positioned horizontally outward.
04、Push-up
Push-ups are anaerobic exercises that target the upper body muscles.
They can strengthen the pectoral muscles, deltoids, triceps, and core muscles.
Push-ups can improve the shape of the upper body and enhance upper body strength, thereby enhancing your daily activity capabilities (such as carrying things, pushing and pulling, etc.).
Continuing to do push-ups can strengthen the heart and lungs, alleviate the pain and discomfort caused by prolonged sitting, and also combat the problem of muscle loss. The growth of muscles can help increase the metabolic rate and reduce fat accumulation.
Push-ups do not require any special equipment and can be practiced anytime and anywhere.
Suggestion:
Beginners can progress from wall push-ups → knee push-ups → standard push-ups. Do 4-5 sets each time, with 5-15 repetitions per set based on your ability. Gradually increase the intensity to effectively improve your health condition.
