Sport is useful, but heavy exercise can lead to injuries, depletion of vitality, various diseases. Therefore, exercise should be treated with caution in order to maintain activity until old age. The tips of this article will help assess the need for physical exertion and will give practical advice on how to perform physical exercises in order to maintain health until old age.
Improving exercises for active longevity
one. Swing on elbows.
This exercise will help offset the costs of walking and lack of physical activity. In the process of doing the exercise, you need to imitate the running of an animal on four legs. If you do this exercise all the time, you can get rid of stagnation in many internal organs, improve blood circulation. It is easy to perform the exercise, given that it is more effective than morning runs and standing on the head.
Kneel down in the middle of the mattress, the toes of your feet should touch the mattress. At a distance of 40 - 50 cm from the knees, put your elbows shoulder-width apart. The head lies on the palms on the mattress, the fingertips should touch the parietal area, and the edge of the palms close the eyes. Thumbs should touch the eyelid muscles, which can be checked by blinking eyes. Begin to swing the body back and forth, it is important not to break away from the mattress. We lean forward, linger in this position for a few seconds, then back, hold the body in the extreme position for 3 seconds. Breathing should be smooth. Start with 10 exercises, but taking into account that it is not difficult for you to do them, you can gradually increase the number and pace of the swings. In the day you can do 2 - 6 approaches. To make it easier to do the exercises, you can put a blanket under your elbows. After 2 months, you can complicate the exercise, while rocking forward, you need to bend your back up and pull the abdomen, while rocking backwards, you need to bend and breathe out.
2 Exercise to eliminate the stagnation of lymph, edema, weakness, arrhythmia.
You need to do the exercise after you woke up. No need to climb, movement will help relieve stagnation, reduce morning pressure.
Lying on your side, bend your elbows. Move upper shoulder back and forth. The chest is then compressed, but is straightened. For one approach, you need to perform up to 5 swings. But if you do the exercise is not difficult, you can immediately start with a larger number. We continue to breathe freely.
You can include jogging in your active lifestyle program, in addition to exercises. It is very good for health, but you need to know how to run correctly in order to keep your joints and spine healthy.
The benefits and harms of running
The purpose of jogging is to activate the muscles involved in the work of the spine and joints. But, despite the general shake-up of the body and the improvement of lymphatic drainage, with the wrong run you can overload the body. Harmful while running, landing on the heels, practicing long grueling runs, and running in the wrong, uncomfortable shoes.
How to run?
- The main load should fall on the muscles of the leg and foot.
- Begin to run from short distances, gradually increasing the duration of runs and their dynamics. Running need to alternate with the rest.
- You can not do jogging if you have problems with the spine, joints, if at work you are very tired. It is not recommended to run older people.
Walking is an alternative to running
And what do older people do if they can not run? In this case, you need to walk. After all, walking can also be used as an exercise. The correct, in this case, is considered a soft gait.
The benefits of exercise
To do the exercises consciously, you need to know what the role of exercise for healing the body:
- Blood fills the vessels more fully;
- Vessels are fully functioning;
- Cholesterol deposits are reduced;
- The risk of atherosclerosis and cardiovascular diseases is reduced;
- Heart muscle works better;
- Less likely to get cancer;
- Improves the mental state of the body;
- Life expectancy increases and active longevity is guaranteed.
To qualify for active longevity, you need to start taking care of your health today.. Exercise affects longevity, both directly and indirectly. After all, physical activity is not only the road to good health and slim figure, but also to a happy personal life and self-love.
Start thinking about the future today, because health is our wealth!
Especially for womeninahomeoffice.com.ru - Elena