Habits and Exercise at Middle Age

Health should start from the young and middle-aged, seize the key, to prevent the problem before it occurs. For men, it is best to develop the habit of love of exercise from a young age, do not fall into the “tobacco and alcohol” trick; put off some unnecessary dinner table entertainment, but can be used to partner fitness, hiking in the countryside, etc., to create a circle of contacts. Female friends should learn to de-stress themselves, do not be completely trapped by the trivialities of life, work, weekly can set aside a period of time for themselves, and girlfriends shopping, talk about it, so as not to put the bad mood backlog in the heart. Tolerance and understanding of others, contentment.

Regardless of age and gender, healthy habits are essential.

First of all, eat three meals a day on a regular basis and do not change them too often. You can try to live a “senior-style” life. That is, walking in the morning and evening, watching TV dramas after dinner, through this way to let themselves temporarily detached from work and career, really relax the brain.

Next, stick to a healthy diet. The best way to eat a reasonable diet is to eat at home, so that the meat and vegetables, the amount of food in moderation. After one reaches middle age, one should also consciously eat more vegetables, fruits, and high-protein foods to delay the onset of diseases in middle and old age.

Again, incorporate exercise into your life. In my opinion, the best exercises are walking and climbing stairs. It can be combined with work or life, such as sitting two stops less at work and climbing a few floors at home.

Finally, stay optimistic. When you go to work, you should concentrate your energy on your work, and after work, you should learn to rest and relax. Encounter problems to think differently, think more positive side, good thinking, and good to talk, only then, can be in a good mood.

Numerous studies have proved that chronic disease prevention and control can extend life expectancy through physical activity, especially after stepping into the age of 40, the following 5 kinds of training are best to be adhered to.

1, Do aerobic exercise, 3~4 times a week. Surveys show that less than 1% of American women aged 20-39 years have coronary heart disease, but among those aged 40-59 years, the percentage increases nearly fivefold to 5.6%. Aerobic exercise (including running, spinning, dancing, rowing and swimming) encourages the heart to pump more efficiently, which keeps the heart muscle healthy and strong. If you really want your heart to benefit from aerobic exercise, you need to work out at 80% of your maximum heart rate for at least 30 minutes, 3 to 4 times a week. As an analogy, on a 1 to 10 point scale, where 1 means effortless and 10 means trying your best, you should be at an 8.

2, Do high-impact exercise, 1 to 2 times a week. Data shows that about half of women over 50 will break a bone due to osteoporosis. While calcium supplements keep the skeletal system strong, recent research suggests that high-impact weight-bearing exercise also strengthens bones. Once upon a time it was thought that the effects of high-impact activities did more harm than good, but this is not the case. When it comes to improving bone health, exercises such as power dancing, open-air jumping and playing tennis all have bone-building benefits.

3, Do strength training, two to three times a week. The risk of arthritis rises with age, especially in people who are overweight and have suffered joint injuries. Strength training is one of the best ways to prevent joint pain, and it has been shown to reduce the pain associated with arthritis and prevent it from flaring up. Strength training doesn’t have to involve lifting iron in the gym; your at-home workouts of squats, hard pulls and overhead presses can strengthen multiple joints and muscle groups.

4, Do yoga, once a week. Studies have found that people between the ages of 45 and 64 have an increased risk of developing depression. While any form of exercise can help avoid anxiety and depression, a growing body of research suggests that yoga is particularly beneficial for reducing stress and regulating mood.

5, Do plank supports three times a week. According to statistics, most people first experience back pain between the ages of 30 and 40, and it becomes more common as we age. Strengthening your core muscle groups can keep you away from back pain. Planks are a great workout for strengthening your core muscle groups, and they not only work your abs, but also challenge the muscles around your chest and spine. When these muscles become strong, they tighten the entire upper abdomen and ultimately support the lower back, keeping pain away. You can do this for 30 seconds, rest on your knees for 10 seconds, and then repeat it 2 more times. When the fitness increases, try holding it for 90 seconds without stopping.


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