Health and longevity exercises

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Health and longevity exercises

I. Foundation of longevity: Active lifestyle

Longevity is not just a lack of diseases, but a state of full life, filled with energy and capabilities. The key element of achieving this goal is an active lifestyle, including regular physical exercises. Physical activity affects the body comprehensively, improving the functioning of the cardiovascular system, strengthening the bones, increasing muscle mass and improving cognitive functions. It also plays an important role in weight control, reduce the risk of chronic diseases and improve mood.

A. Cardiovascular system: Movement as a medicine

The heart is a muscle, and like any muscle, it needs regular training. Exercises that increase heart rate, such as walking, running, swimming and cycling, strengthen the heart muscle, improve blood circulation and reduce the risk of developing cardiovascular diseases, such as hypertension, coronary heart disease and stroke. Regular aerobic loads help reduce blood cholesterol, improve blood vessels and reduce blood pressure.

1. Aerobic exercises:

   • Walking: The simplest and affordable form of physical activity, suitable for people of all ages and levels of physical training. It is recommended to start with short walks and gradually increase duration and intensity.
   • Running: A more intensive form of aerobic load, requiring greater physical training. Running strengthens the cardiovascular system, burns calories and improves mood.
   • Swimming: A great choice for people with joint problems, as water reduces the load on the musculoskeletal system. Swimming strengthens the muscles, improves blood circulation and develops the respiratory system.
   • Cycling: The excellent cardio rationality that strengthens the muscles of the legs, improves blood circulation and allows you to enjoy the surrounding nature.
   • Dancing: A fun and effective way to improve the cardiovascular system, develop coordination and cheer up.

2. Intensity and duration:

   • It is recommended to perform aerobic exercises of moderate intensity of at least 150 minutes per week or intensively intensity of at least 75 minutes a week.
   • You can break the time into shorter periods, for example, 30 minutes 5 days a week.
   • It is important to start with small loads and gradually increase them in order to avoid injuries and overwork.
   • Control your heart rate during training to make sure that you are working in the target area.

B. Strength and flexibility: maintaining muscle mass and joint mobility

With age, muscle mass and strength are naturally reduced, which can lead to a decrease in physical activity, an increase in the risk of falls and a deterioration in general quality of life. Regular strength training helps to slow down this process, strengthen muscles, improve posture and increase bone density. Flexibility also plays an important role in maintaining joint health and preventing injuries.

1. Power exercises:

   • Exercises with your own weight: Excessions, squats, lunges, bar – these are effective exercises that can be performed without special equipment.
   • Exercises with dumbbells: Dumbbells allow you to gradually increase the load and strengthen various muscle groups.
   • Exercises on simulators: Trainers provide a controlled load and help to avoid injuries.
   • Exercises with elastic ribbons: Elastic tapes are a convenient and portable tool for strength training.

2. Flexibility exercises:

   • Stretching: Regular stretching helps to increase the flexibility of muscles and joints, improve blood circulation and reduce the risk of injuries.
   • Yoga: Yoga is a comprehensive practice that combines physical exercises, breathing techniques and meditation. Yoga improves flexibility, strength, balance and coordination.
   • Pilates: Pilates is a system of exercises aimed at strengthening the muscles of the bark, improving posture and developing flexibility.

3. Recommendations for strength training and flexibility exercises:

   • Perform strength exercises at least twice a week.
   • Try to work out all the main muscle groups: legs, back, chest, shoulders and arms.
   • Perform 2-3 approaches of 8-12 repetitions of each exercise.
   • Perform stretching after each workout and on some days.
   • Hold each stretch for 15-30 seconds.
   • Avoid sudden movements and jerks during stretching.

C. balance and coordination: Prevention of falls

With age, balance and coordination deteriorate, which increases the risk of falls. Falls can lead to serious injuries, such as fractures, dislocations and bruises. Regular equilibrium and coordination exercises help strengthen the muscles, improve proprioception (sensation of body position in space) and reduce the risk of falls.

1. Exercise of equilibrium:

   • Standing on one leg: Try to stand on one leg for 30 seconds, gradually increasing time.
   • Walking in a straight line: Take a straight line in a straight line, putting one leg in front of the other.
   • Tai-you: Tai-chi is an ancient Chinese practice that combines slow, smooth movements and deep breathing. Tai-chi improves balance, coordination and flexibility.
   • Yoga: Many yoga poses require maintenance of balance, which helps improve proprioceptance and strengthen the muscles of the bark.

2. Coordination exercises:

   • Juggling: Jugling develops the coordination of the hands and eyes.
   • Ball throwing: Try to throw the ball into the target, gradually increasing the distance.
   • Dancing: Dancing require coordination of movements and improve the sense of rhythm.

3. Recommendations for equilibrium and coordination exercises:

   • Perform equilibrium and coordination exercises at least twice a week.
   • Do in a safe place where you can hold on to something if you lose your balance.
   • Start with simple exercises and gradually move on to more complicated.
   • Focus on your feelings and control your movements.

II. Integration of exercises into everyday life

It is not necessary to visit the gym or perform complex exercises to get health and longevity. You can integrate physical activity into everyday life, making small changes in your habits.

A. Active transport:

• Walking: Use the opportunity to walk instead of going by car or public transport.
• Cycling: Cycling is a great way to get to work or store, as well as get physical activity.
• Use of the stairs: Go up the stairs instead of an elevator.

B. Home affairs:

• Work in the garden: Work in the garden is a great way to get physical activity and stay in the fresh air.
• House cleaning: House cleaning is also a physical activity that burns calories and improves mood.
• Walking with a dog: Walking with a dog is a great way to get physical activity and spend time with a pet.

C. Actual rest:

• Natural walks: Natural walks are a great way to relax and get physical activity.
• Hikes to the mountains: Hikes to the mountains are a more intensive form of physical activity that strengthens the muscles and improves the cardiovascular system.
• Swimming: Swimming is a great way to cool in hot weather and get physical activity.
• Dancing: Dancing is a fun and effective way to improve the cardiovascular system, develop coordination and cheer up.

III. Special exercises for different age groups

Exercises should be adapted to the age and physical condition of a person. What is suitable for a 20-year-old can be unacceptable for a 70-year-old. It is important to consider individual characteristics and, if necessary, consult a doctor or physiotherapist.

A. Youth (20-30 years old): Formation of healthy habits

At this age, it is important to form healthy habits that will maintain health and longevity in the future. It is recommended to engage in various types of physical activity in order to develop strength, endurance, flexibility and coordination.

1. Recommended exercises:

   • Power training: 2-3 times a week, studying all the main muscle groups.
   • Aerobic exercises: 150 minutes of moderate intensity or 75 minutes of intensive intensity per week.
   • Flexibility exercises: Daily.
   • Team sports: Football, basketball, volleyball and others.
   • Active rest: Campaigns in the mountains, swimming, dancing and others.

B. Average age (30-60 years): maintaining activity and preventing age-related changes

At this age, it is important to maintain activity and prevent age -related changes, such as muscle weight loss, weight gain and decrease in flexibility. It is recommended to continue to engage in strength and aerobic exercises, as well as pay attention to exercises for flexibility and balance.

1. Recommended exercises:

   • Power training: 2 times a week, working out all the main muscle groups.
   • Aerobic exercises: 150 minutes of moderate intensity or 75 minutes of intensive intensity per week.
   • Flexibility exercises: Daily.
   • Exercise of equilibrium: 2 times a week.
   • Yoga: Yoga is a great way to improve flexibility, strength, balance and coordination.
   • Pilates: Pilates is a system of exercises aimed at strengthening the muscles of the bark, improving posture and developing flexibility.

C. elderly age (60+ years): maintaining functionality and preventing falls

At this age, it is important to maintain functionality and prevent falls. It is recommended to engage in exercises that strengthen the muscles, improve balance and coordination, and also increase flexibility. It is important to start with small loads and gradually increase them.

1. Recommended exercises:

   • Walking: Walking is the simplest and affordable form of physical activity, suitable for people of all ages and levels of physical training.
   • Power exercises with light weights: Power exercises help strengthen muscles and increase bone density.
   • Exercise of equilibrium: Equilibrium exercises help improve propriocasculation and reduce the risk of falls.
   • Flexibility exercises: Flexibility exercises help improve blood circulation and reduce the risk of injuries.
   • Tai-you: Tai-chi is an ancient Chinese practice that combines slow, smooth movements and deep breathing. Tai-chi improves balance, coordination and flexibility.
   • Water aerobics: Water aerobics is a great choice for people with joint problems, since water reduces the load on the musculoskeletal system.

IV. Exercises for people with disabilities

Physical activity is important for all, regardless of age, health status or disability. There are various types of exercises that can be adapted to individual needs and capabilities.

A. Exercises in a wheelchair:

• Exercises with dumbbells: Exercises with dumbbells help strengthen the muscles of the arms, shoulders and back.
• Exercises with elastic ribbons: Exercises with elastic ribbons are a convenient and portable tool for strength training.
• Aerobic exercises: Aerobic exercises help improve the cardiovascular system.

B. Exercises for people with visual impairments:

• Walking: Walking is the simplest and affordable form of physical activity, suitable for people of all ages and levels of physical training.
• Tai-you: Tai-chi is an ancient Chinese practice that combines slow, smooth movements and deep breathing. Tai-chi improves balance, coordination and flexibility.
• Yoga: Yoga is a comprehensive practice that combines physical exercises, breathing techniques and meditation. Yoga improves flexibility, strength, balance and coordination.

C. Exercises for people with hearing impairments:

• Visual exercises: Visual exercises help improve coordination and balance.
• Dancing: Dancing is a fun and effective way to improve the cardiovascular system, develop coordination and cheer up.
• Swimming: Swimming is a great way to cool in hot weather and get physical activity.

V. Nutrition and hydration: Support for physical activity

Proper nutrition and hydration play an important role in maintaining physical activity and achieving optimal results. It is important to use a sufficient amount of calories, protein, carbohydrates, fats, vitamins and minerals, as well as drink enough water.

A. Nutrition:

• Calories: The number of calories that you need depends on your age, gender, level of physical activity and goals.
• Protein: Protein is necessary for the restoration and growth of muscles.
• Carbohydrates: Carbohydrates are the main source of energy for the body.
• Fat: Fats are necessary for the health of cells and hormones.
• Vitamins and minerals: Vitamins and minerals are necessary for various functions of the body, such as immunity, metabolism and bone growth.

B. Hydration:

• Drink enough water during the day, especially during and after training.
• Symptoms of dehydration include thirst, dry mouth, dizziness and fatigue.

VI. The importance of consulting a doctor

Before you start any program of exercises, especially if you have any chronic diseases or injuries, it is important to consult a doctor. The doctor will be able to evaluate your health status and recommend exercises that are safe and effective for you. He can also help you develop an individual training plan that meets your goals and needs.

VII. Motivation and maintenance of constancy

One of the biggest challenges in maintaining an active lifestyle is motivation and constancy. It is important to find the exercises that you like and do them regularly. Here are some tips that will help you remain motivated:

• Set realistic goals: Do not try to do too much early. Start with small steps and gradually increase the load.
• Find a training partner: To deal with a friend or family member can be fun and motivated.
• Award yourself for achievements: When you achieve your goals, reward yourself with something that you like, for example, with a new sports equipment or a trip to the cinema.
• Listen to your body: If you feel pain, stop and rest. Do not overdo it.
• Be patient: The results do not come right away. Do not give up, even if you do not see progress right away.

VIII. Exercises to improve cognitive functions

Physical exercises are not only useful for physical health, but also for cognitive functions. Regular exercises can improve memory, attention, concentration and other cognitive skills.

A. Aerobic exercises:

• Aerobic exercises increase blood flow to the brain, which helps to improve cognitive functions.

B. Power exercises:

• Power exercises strengthen muscles and improve posture, which can lead to an improvement in cognitive functions.

C. Coordination exercises:

• Coordination exercises require concentration and attention, which helps to improve cognitive skills.

D. Exercises that require mental activity:

• The study of new skills, such as playing a musical instrument or learning a foreign language, can help improve cognitive functions.

IX. Exercise to improve sleep

Regular exercises can help improve sleep. Physical activity can help reduce stress, improve mood and increase the production of hormones that contribute to sleep.

A. Recommendations:

• Do physical exercises regularly, but not too close to bed.
• Try to do moderate intensity exercises such as walking, swimming or cycling.
• Avoid intense exercises before bedtime.
• Create a relaxing mode before bedtime, which may include a warm bath, reading or meditation.

X. Alternative types of exercises

In addition to traditional types of exercises, such as walking, running and swimming, there are many alternative types of physical activity, which can be good for health and longevity.

A. Tsigun:

• Qigun is an ancient Chinese practice that combines slow, smooth movements, breathing techniques and meditation. Qigun improves health, reduces stress and increases energy.

B. Feldenruz:

• The Feldencruse method is a motor learning system that uses soft, conscious movements to improve coordination, flexibility and posture.

C. Alexander Technique:

• Aleksander technique is a method of self -awareness that helps improve posture, coordination and breathing.

D. Rolfing:

• Rolfing is a type of deep tissue massage that helps improve posture, flexibility and range of movements.

Remember that the key to longevity and health is a sequence and moderation. Do not strive for perfection, but strive for constant movement and improvement of your well -being. Find what you like and do it part of your life.