Seven Best Exercise Methods for Anti Aging: Use Your Brain More When Fitness

It is not a secret that exercise can keep the body in a youthful state. It can help people maintain abundant physical strength and complete their favorite tasks. Canadian fitness expert and therapist Maureen Hagen said, "Exercise is like the serotonin in a young person's body. It can affect a person's appearance, way of action, and everything they can accomplish." Hagen introduced the exercise secrets she has summarized from teaching practice and clinical research. No matter what kind of exercise elderly people enjoy, they can benefit from the following seven anti-aging exercises; It not only makes it easier for elderly people to move their bodies freely, but also avoids injuries and makes them feel younger.
1、 To master the essentials of squatting movements
The key to squatting is to master the correct exercise posture. For elderly women, they need to slightly separate their toes outward when performing deep squats; This simple solution allows the femur and hip joints to be aligned correctly, with the knee positioned above the ankle joint during squatting, rather than sinking. After adopting the correct exercise method, the strength of the knee joint will become stronger, and the frequency of knee joint pain will be reduced. The hip joint structure of men is different from that of women, so when they perform squats, their toes should be facing forward of the body. In addition, when standing before the squat, women need to separate their feet slightly wider than their hips, making it easier to complete the squat.
2、 Strength training can change the expression mode of genes
The theory that people cannot change their genes is only partially correct. Although elderly people are unable to change the way genes are composed, they alter the expression patterns of certain genes, which is known as epigenesis. Strength training is one of the best ways to achieve this goal. Research shows that just 26 weeks of resistance exercise can reverse the aging process at the genetic level. Hagen said: "On the premise that the elderly do not suffer from serious diseases, they can still carry out strength training for various muscle groups like young people." In addition, resistance training can also maintain muscle weight, because as people grow older, they will lose about 2.3 kg of muscle every 10 years, while fat will increase by 4.5 kg over the same period. Therefore, in order to maintain the balance between muscle and fat, the elderly should also carry out strength training.
3、 Use your brain more when exercising
Hagen's favorite sentence is: Physical exercise is using the body to do crossword puzzles. The greater the amount of such activity, the higher the level of brain involvement, and the better the fitness effect. For example, exercises that can improve the reaction time of the elderly, including playing tennis, table tennis, and badminton; Exercises that can improve memory, such as performing social dance and Zumba dance; Exercises that can change the direction of the body, such as taekwondo and rhythmic pedal exercises.
4、 High intensity intermittent aerobic exercise is more efficient
Although the minimum recommended level of exercise in health guidelines is 150 minutes of moderate intensity aerobic exercise per week, Hagen found through research that 240 minutes of aerobic exercise per week is the most beneficial for heart health, as aerobic exercise can improve mitochondrial function. Mitochondria are the organelle in human cells that can generate energy. They usually decrease with age. If the elderly feel that 4 hours of aerobic exercise per week is too long or too heavy, or there is not so much time, intermittent aerobic exercise will most effectively improve the elderly's aerobics ability on the premise of saving exercise time. Alternate high-intensity exercise with low-intensity recovery rest.
5、 Let the left and right brains talk to each other
Elderly people can do more exercises by crossing their legs and arms on the midline of their body during the fitness process. This is because the neural connections between the left and right hemispheres of the brain decline with age, causing brain delays, which means that the left and right hemispheres have difficulties and difficulties in communicating with each other. Quadrilateral crossing can stimulate active dialogue between the two hemispheres and enhance neural connections between the two hemispheres. Many movements in yoga and pilates meet this requirement.
6、 Transform into high-intensity activities
Many elderly people are afraid of jumping because they feel that it can harm their knees or buttocks. Hagen said, "Elderly people need to do some jumping movements in their daily lives because they need such impact force to enhance bone density
This does not mean that they need to jump wildly, taking powerful steps (such as stepping on the power of a bedbug) is enough; In addition, you can also perform exercises such as lunge squats, deep squats, high leg lifts, and rope skipping.
7、 To encourage more walking, bring a pedometer
Ordinary people only walk 2000 steps per day, but exercise experts strongly recommend increasing this amount to 10000 steps for better health. Research results show that simply tracking and recording walking status can double the distance traveled. Therefore, elderly people may want to wear a pedometer when exercising for a walk, unconsciously increasing their walking distance and constantly challenging their own records.