What are the best anti-aging exercises?
One, diligent use of mnemonics? Exercise your brain?
Many people first realize they? old?
Many people first realize that they are getting old, but they find that their memory is not as good as it used to be, and they have to think about a person's name for half a day, and their ability to learn new things is declining, and their attention is often less than half an hour.
People's memory generally reaches its peak in their 20s, and then gradually declines; after the age of 60, people tend to feel a decline in their memory, reaction speed and ability to analyze and execute. However, the human brain has plasticity, active exercise, give the brain rich stimulation, can effectively slow down the cognitive aging process.
Training? Brain power? Enhance the ability to memorize, can not rely on rote memorization, the core of which should be to establish meaningful connections, for example, the use of ? Positional method? memory training. When you have to go to the mall to buy bananas, bread and water bottles, you can associate these objects with scenes you are familiar with, such as the living room.
Imagine entering your home and seeing a fruit tray with bananas; your child is watching TV and eating bread; your partner is sitting on the sofa with a kettle making tea? Visualize what you want to remember, make a connection with your familiar mental map,? It will be much easier to visualize what you want to remember and connect it with your familiar mental map. will be much easier.
Retelling training is a good way to train short-term memory and summarize the ability to summarize. The way to do this is to listen to a narrative, in your own words, the main points of the complete statement, can recall specific details better. In our daily lives, we can also practice memorizing the phone numbers of our friends and family, reciting bus stop names, reading the newspaper, and learning new skills, which will help us maintain or improve our cognitive abilities.
In addition to brain-specific training, regular exercise can slow cognitive decline. Weekly moderate-intensity aerobic exercise, such as square dancing, jogging and calisthenics, can significantly improve cognitive ability in older adults.
Second, do health exercises to protect the eyes and ears
With age, people's sensory functions slowly decline, and gradually show vision loss, smaller field of vision, hearing loss,? The eyes and ears of the deaf? has become the hallmark of many older people.
The degradation of visual and auditory functions not only brings inconvenience to the daily life of the elderly, but also due to the lack of stimulation from the visual and auditory signals, so that the corresponding brain area of the brain is also? The brain's ability to recognize and respond to the stimuli from the visual and auditory signals is also affected.
In addition to the disease factors, the bad lifestyle caused by excessive eye (such as long time to see the electronic screen), excessive ear (such as long time to wear headphones to listen to high-decibel music) is the eye, ear accelerated aging of the? The main culprit?
Delaying the decline of audiovisual ability, first of all, to protect the sensory organs, reduce the frequency of high-load use, ? The loss is a result of the fact that the body's ability to see and hear is not as strong as it should be. will be reduced accordingly. In addition, you can improve your hearing and vision through some simple training.
Near-distance functional vision training, such as focusing attention on seeing a target, tracking moving objects, trying to find the target object, etc., can help the elderly to identify and recognize colors or objects; usually can also do eye exercises to protect eyesight.
Three, from the shoulder to the feet to practice muscle power
Slow action, hobbling, old age? The elderly due to muscle loss, muscle decline, tendons, ligaments atrophy and stiffness, resulting in slow action, even if the brain, eye power to maintain a good, it is difficult to do? The eye is quick and fast?
The best way to prevent muscle loss is to exercise. Increased exercise in midlife not only helps prevent muscle loss, but also maintains muscle strength and improves overall health, so that older people no longer ? mind over matter?
Exercise plyometrics, from shoulder to foot, you can try the following methods respectively: lifting dumbbells, upper limb front lift, side plank lift and flexion elbow lift, exercise upper arm muscles; static semi-squatting, legs apart and shoulder-width apart, knees in semi-squatting position, the upper body is straightened, both arms are placed at the waist, keep the posture unchanged, in order to exercise the strength of the lower limbs;
Kicking shuttlecock, you can effectively exercise the knee flexion, extension of the muscle groups of the power, improve the lower limb muscle explosive force and endurance. In addition, taijiquan can effectively enhance the muscle strength of the elderly, long-term adherence to exercise, can delay the decline of muscle function, enhance the strength of the lower limbs, stabilize gait.
It is important to note that the elderly should ensure the safety of muscle training, step by step, should not be rushed. Exercise intensity should be moderate, intensity is too small to achieve the purpose of exercise, too large may cause physical injury. If you feel unwell during exercise, you should stop immediately and seek medical attention.
Four, walking and swimming strong heart and lungs
The human body aging process, cardiopulmonary function decline is one of the important manifestations. Due to the lack of physical exercise, the age of cardiorespiratory fitness decline greatly in advance. Many people in their twenties and thirties, on two flights of stairs began to come up for air, and it took a long time to regain a normal heartbeat and breathing after a trot.
The 2014 National Physical Fitness Monitoring Bulletin shows that people's heart function and lung capacity begin to decline from the age of 20, and then gradually decline with age. Maintaining and improving cardiorespiratory function is an important condition for people to slow down aging and stay healthy, and physical exercise, especially aerobic exercise, has a good effect on improving people's cardiorespiratory function.
Training cardiorespiratory endurance, it is recommended to try the following simple exercise program: running, both internal organs, but also to exercise the main muscle groups, running to 5 minutes after the forehead began to sweat rate; walking, step frequency, stride greater than the normal walking, the arms are actively swinging back and forth; swimming, swimming, swimming must be to overcome the resistance of the water, prompting the heart to more forceful beat, the heart and lungs more forceful breathing.
Resistance to aging is a protracted battle, the above training program needs to start early and consistently. In addition, the human body is aging as a whole, only for ? The first part of the program is a training program for the whole body, but it is not enough. training is not enough, must be in the whole? Help? The first thing you need to do is to get a good diet, a regular routine, and a good mood.