"Generally 30 or 40 years old, exercise and not exercise, it feels not so obvious, but when you are 50 or 60 years old, you will feel different. Of course, at this age, you will be at this age, you will be at this age, you will be at this age, you will be at this age.There are more obvious differences.
Zhong Nanshan: as important as exercise and eating, sleeping,
November 10th, 88 -year -old China Academy of EngineeringAcademician Zhong Nanshan attended the event in Guangdong Experimental Middle School as an alumni. When talking about exercise, Zhong Nanshan said that the exercise activities should be regarded as as important as eating and sleeping.①
He said that he used "exercise and eating, sleeping as important" as a motto.
Guangdong Experimental Middle School Picture
Zhong Nanshan has been practicing his motto
Zhong Nanshan once said in an interview with the new express, "Sports played a key role in maintaining my health."During the record: "In August 1958, in the first National Gamess competition test, Zhong Nanshan broke the national record of the 400 -meter column of 54 seconds at the time of 54 seconds with 54 seconds 2."
"I liked competitive sports when I was young. At that time, I didnt have the concept of exercise. I liked any sports. Swimming, running, playing football, playing basketball, etc. I was more prominent." Zhong Nanshan said, "IMany classmates are not as old as me, and their bodies are not good ten years ago.For decades, I insisted on exercise, making Zhong Nanshan look much younger than the actual age."Except that I cant participate in a large amount of sports competitions, I feel that my age does not have much impact on me. I can still take daily work, which has a lot to do with insisting on physical exercise." Zhong Nanshan said.
In addition to the busy work, Zhong Nanshan will take 3-4 days after work for 40-50 minutes after work.
"Mainly walk on the treadmill for about 25 minutes, exercise the lower limbs and internal organs;. Sometimes the family goes out once a week or two. "When working on a business trip, Zhong Nanshan also brought tensilers to do tensile movements in the room, and do push -ups, sit up and wait.
Zhong Nanshan suggested that young people should participate in the competitive movement, including various balls, running, etc. The most recommended movements for middle -aged and elderly people are fast walking, swimming and Tai Chi.
Perseverance will really make people younger
1. Combatold aging
A study published in the 2020 "American Heart Society Magazine" shows that it will make blood vessels 4 years younger just 6 months old.Moreover, relatively older people have benefited more from running training.③
2. Slow down skin aging
Song Ping Zeng Zeng ZengIn the Health Newspaper, it is stated that often participating in sports activities can promote microcirculation and increase the ability of skin inhalation of oxygen.
In addition, often exercise, the sebaceous glands and sweat glands in the skin are strong, which is conducive to the discharge of waste in the skin and making the skin smoother.④
The Health Times Information Mao Rand Round Photo
3. Delay muscle loss
The muscles are decreasing with age, but exercise can delay this process.Yan Feng, the attending physician of the Nutrition Department of the First Affiliated Hospital of Guangzhou Medical University, said in the Health Times that he could effectively improve the muscle strength and physical function of sitting and raising legs, squatting, raising dumbbells, and pulling elastic bands.⑤
4. Improve cardiopulmonary endurance
Wang Weiming at the Sixth Hospital of Sun Yat -sen University, Wang Weiming was in healthThe Times publishes says that cardiopulmonary endurance is the ability to continue to perform physical activity, and to improve cardiopulmonary endurance. It is recommended for aerobic exercise, such as fast walking, jogging, cycling, aerobic operations, swimming, etc.⑥
5. Improve brain health
2023 ">A study published by the Magazine shows that regular exercise can improve brain health, and exercise is related to increased brain capacity, including gray quality, white, hippocampus, frontal leaves and other areas.It shows that exercise has potential nerve protection.⑦
These 5 kinds of sports are more suitable for middle -aged and elderly people
There are more sports that young people can choose more., But the middle -aged and elderly people move moderate and safety first.
1. Walk
Zhong Nanshan once stated in the online journal of the family doctor that proper exercise is great to the body.Benefits, especially young people can participate in some competitive campaigns, which are beneficial to the body and mind, they can also cultivate peoples will and persistence.
For the elderly, the most suitable exercise is walking. Persist in walking for more than 40 minutes a day. Comparedoccur.⑧
2. Jogging
Easy jogging exercise can enhance respiratory function, increase lung capacity, increase lung capacity, increase lung capacity, increase lung capacity, increase lung capacity, increase lung capacity, increase lung capacity, increase lung capacity, increase lung capacity, increase lung capacity, increase lung capacity, increase lung capacity, increase lung capacity, increase lung capacity, increase lung capacity, increase lung capacity, increase lung capacity, increase lung capacity, increase lung capacity, increase lung capacity, increase lung capacity, increase lung capacity, increase lung capacity, increase lung capacity, increase lung capacityHuman ventilation and air replacement ability, at the same time, can enhance myocardium and play a role in exercising the heart and protecting the heart.
But you must master the appropriate exercise strength. If the cardiopulmonary function is poor, fatigue and asthma occurs, you should immediately stop exercise halfway. If you do not relieve it after rest, you should seek medical treatment in time.
Health Times information diagram
3. Swimming
Guo Xiaozhong, chief physician of the Department of Orthopedics of Beijing Jishui Tan Hospital, stated in the Health Newspaper and Pass that swimming and water walking are very suitable for elderly people with severe osteoporosis.Can directly enhance the muscle strength of the back, hips and legs, exercise bones in the lower limbs and lower spine, and reduce the loss of skeletal minerals.I
4. Tai Chi, Yoga
Dr. Guo Xiaozhong said, like some simple in Tai Chi, yoga,Movement can increase joint mobility, help the body to maintain balance and prevent muscle damage, and muscle contraction in the exercise directly acts on the bones to constantly stimulate bone tissue.EssenceI
5. Zama Bo
Liu Ming, director of the Department of Orthopedics, 305 Hospital of the PLA,According to the newspaper, an old man who cant move or is slightly fattened is recommended to tie a high position.
The legs and shoulders are width and slightly curvature. The flexion of the knee joint should not be less than 30 degrees.upright.It is better to maintain five minutes than two hours.I
Selected
Article
This article is comprehensive:①2024-11-11 Nanhai Rong Media "88-year-old Zhong Nanshan Academician Introduction: Physical exercise is as important as eating and sleeping"
②2015-08-08 Golden Yang.com-New Express "79-year-old Zhong Nanshan work while working and do ten tracts upward"③bhuva a n, d, dSilva A, Torlasco C, Et Al. Training for a First-Time Marathon Reversers Age-Related Aortic Stiffing [J]. Journal of the American College of Cardiology, 2020, 75 (1): 65 (1): 65 (1): 6 0-71.
④2018-06-22 Health Times "Sports and Fitness is the best skin care product"
⑤2016-10-14 Health TimesBlocking Movement "
⑥2019-05-03 Health Times" Cardiopulmonary Energy is your quality of life "
⑦ExerCise-Related Physical Activity Relates toBrain Volumes in 10,125 Individuals.Journal of Alzheimers Disease.https: //doi.org/10.1016/S0140-6736 (20) 30367-6
2018-02-22 Family Doctor Online"How to live healthy and longevity?Academician Zhong Nanshan: These two secrets of health, hope more people know "
⑨2011-08-18 Health Times" Old Man is suitable for low-intensity exercise "
32013-08-26 Health Times" Three Movements that the Elderly Should understand "
Editor: Wang Zhen Review: Lu Yang
