First, develop the habit of going to bed early and getting up early. When you get older, you should work and rest earlier. Parents formed the habit of going to bed early and getting up early in their fifties. They basically went to bed before 1 1. Because from the point of view of Chinese medicine, the liver needs to be repaired and rested from 165438+ 0 pm to 2 am. And getting up early can make better use of time and exercise. Aaron Kwok, the star, gets up and exercises from 4 to 5 in the morning.
Keep exercising every day. You should speak for at least 30 minutes. As for how to exercise, continue to take Aaron Kwok as an example. He runs for 30 minutes every day and exercises in the gym for two hours. In order to exercise and keep fit, she also hired a personal trainer to take turns running and swimming.
Of course, you are not Aaron Kwok, and you don't need to appear on the stage like him. Your focus is just to stay healthy and keep your muscles strong. Basically, running for 30 minutes every day and going to the gym within an hour is enough.
Third, maintain a balanced diet every day, low-sugar diet Aaron Kwok basically does not eat white rice for three meals a day. He often eats low-fiber cakes, fish and low-sugar fruits. Besides, he never eats snacks. I have heard the advice of nutritionists, and the list of healthy eating includes the following points:
-Have a glass of lemonade every morning-One roast chicken egg every day-You can have a bowl of salad for breakfast, but you can use vinegar or grapefruit juice instead of Kraft sauce-You can have a cup of green tea for breakfast and afternoon-If you insist on eating rice, you can choose to eat tricolor rice and quinoa to improve protein and reduce sugar, and only eat a small fist for lunch-The food is mainly protein and vegetables, such as fish, chicken breast and mussels. Goat milk, etc.
Fourth, walk for at least 20 minutes every day. For some obese people, it is required to run for more than 30 minutes every day. If they run hard and improperly, it is easy to hurt their knees. So instead, you can swim and walk every day. Some experts have said that walking for more than 15 minutes every day has already brought enough exercise. But at the fitness level, it is best to walk for more than 15 minutes, such as half an hour to an hour. It won't take long to walk. In the process of walking, you can also think by yourself, talk to yourself, or listen to audio lessons.
Generally speaking, go to bed early and get up early every day, eat a balanced diet and keep enough exercise every day. All three are indispensable, and they are the perfect triangle combination to keep healthy. Besides, it is infectious to develop a healthy diet and exercise. Chow Yun Fat, a movie star, saw Aaron Kwok's fitness advertisement and encouraged him to keep exercising. If you exercise, you can infect your friends around you and walk with you, so that you can have synergy and urge each other. As long as you can keep practicing, you should be healthy and muscular at the age of 50.