At 60 years old, why does he look so young? The doctor tells you: there is only one secret

If you want to look younger than your peers in a healthy way and enhance your physique, use this super-effective prescription: exercise.

Exercise helps to increase muscle strength, and muscle activity can promote metabolism, consume excess calories, and prevent obesity;

Exercise can improve physical fitness and effectively prevent diseases such as heart disease, high blood pressure, diabetes, stroke, Alzheimer's disease, arthritis and osteoporosis and other serious diseases;

Exercise can also improve brain vitality and promote brain health.

Below, "Ask the Doctor" recommends feasible exercise methods for you, as well as the main points of effective exercise.

1. Walk

Walking is the easiest and most effective form of exercise. It can improve physical strength, enhance muscle strength, and can also effectively prevent bone diseases such as osteoporosis.

You can walk on your own or join a walking circle.

The speed is appropriate during the walking process, which not only achieves the purpose of exercise, but also chats with peers.

2. Jogging

If you want to sweat a little while exercising, you can choose to jog. When jogging, you should choose suitable running shoes. The speed should not be too fast. If you are tired from running, you can rest for a while before continuing to run.

When jogging, it is best to choose a place with a softer surface, such as a plastic track or grass, which can effectively prevent joint damage.

When jogging, the pace should be brisk, and the arms should swing naturally to avoid sports injuries.

3. Dance

The type of dance is not important, the important thing is that you like and enjoy it. Square dancing, aerobics, Zumba, aerobic jazz, etc. can all achieve the purpose of exercise.

Dancing burns calories, builds muscle strength, and improves balance.

Studies have shown that dancing can also help boost brain activity and keep it healthy.

4. Cycling

Cycling is a good option when you have joint pain or stiffness.

Cycling can speed up blood circulation, exercise lower body muscle strength, and enhance body endurance.

5. Play badminton

Ball games help to enhance and maintain physical flexibility, can effectively prevent heart disease, such as tennis, squash, badminton.

Playing tennis 2-3 times a week can enhance physical strength, lose weight, and lower cholesterol levels (blood lipids) in the body.

It also strengthens bone, especially in the arms, waist and neck.

6. Strength training

Muscle relaxation is one of the main reasons why middle-aged and elderly people feel less powerful.

Lifting weights, using resistance bands during exercise, and doing push-ups and sit-ups can all build muscle strength and flexibility.

You can choose to train on your own in a way that suits you, or you can go to the gym specifically to work out.

7. Swimming

Swimming relies on the coordination of many muscles and joints to make the body move in a coordinated manner. There are many muscles involved, coupled with the resistance of the water, so as to achieve the purpose of exercise.

As an aerobic exercise, swimming can burn a lot of calories and can also effectively prevent joint damage.

Swimming is a good option for people with asthma and fibromyalgia. The relatively humid environment when swimming helps asthma sufferers breathe. For fibromyalgia patients, swimming can enhance physical fitness and reduce myalgia and muscle tenderness.

8. Yoga

When practicing yoga, a series of stretches can build muscle strength as well as tendon and ligament strength.

Yoga can help lower heart rate and blood pressure, and reduce anxiety and depression.

You can fully understand the various styles of yoga and choose the one that best suits your physique.

9. Tai Chi

Tai chi can improve balance, improve bone and heart health, relieve pain and stiffness from arthritis, and help improve sleep quality.

1. Appropriate exercise intensity

In the case of good health, it is recommended to do at least 150 minutes of moderate-intensity aerobic exercise a week, and insist on aerobic exercise of more than 10 minutes a day, 3 days a week.

You can also do strength training 2 times a week that specifically targets the muscles of the legs, glutes, back, abs, chest, shoulders, and arms.

2. Do what you can, and gradually strengthen

When you do not exercise for a long time or start a new exercise, you must do it gradually, and do not act too hastily to avoid sports injury. It is best to do a 10-minute warm-up and stretching before exercising.

3. Seek medical attention in time if there is exercise discomfort

Symptoms such as chest pain, difficulty breathing, dizziness, balance problems, and nausea during exercise may be a sign of certain diseases, and you should seek medical attention immediately.

Middle-aged and elderly people are less able to recover. Muscle pain or joint pain caused by exercise may take several days to recover. If the pain persists for too long, seek medical attention.