Xiao Xue Yang Zi, who has children at home recently,
In the variety show "Come on the Refrigerator",
A small move made many young people think deeply.
I thought her refrigerator would be filled with all kinds of delicious food like us,
but no Thinking of opening,
most of them are Suxiao Jiuxin Pill Baoxin Pill etc.
and these are for parents.
Because I am too worried about my parents’ health,She had to prepare in advance.
She admitted that she suddenly felt that her parents were getting old,
from her original vision No problem mom suddenly wants to wear reading glasses.
Indeed, it seems that since I grew up,
pay more attention I put it on myself,
I worry about life and work every day,
The distance between mom and dad It seems to be farther and farther from us.
Think about it carefully, how long have you not had a good chat with your parents?
Did your parents start to have grey hair?
Occasionally, on the phone, I complain that I have some small pains?
Sometimes I forget where I put my things?
Parents’ old age is an unchangeable fact,
but years grow and not It means the body becomes weaker and worse,
As long as you want, we have a way to let parents fight against age,
And this trick is what we often saySports.
Sports that are better than health products
Slow down the rate of decrease in metabolism
Because of the decrease in activity, the loss of muscle mass, etc..
People’s metabolism will decrease with age,
An experiment with 959 people proved that
compared to their 40-year-old state, after 70 years old,
theyAn average of 9kg of muscle was lost, and the basal metabolic rate was reduced by 11%.
Don’t think that the most dropped is just long flesh,
Excessive loss of muscle, the most serious may be sarcopenia.
The main feature is the continuous reduction of skeletal muscle weight throughout the body.
Because of the lack of muscles, the body cannot be supported It is easy to fall,
and even increase the risk of death.
And proper exercise can slow down this loss.
Improve chronic diseases
Maybe you found out,
My parents have already started,
are entangled by chronic diseases such as high blood pressure and diabetes.
According to the 2017 China Healthy City Construction Research Report,
chronic diseases have become The killer of elderly health,
accounted for 91.2% of deaths among the elderly.
Like diabetes, it cannot be cured at all, but can only be relieved.
means that once you get sick , Need life-long control.
And exercise is a simple and effective control method.
Continue to take diabetes as an example,
Obesity and insulin resistance will increase the prevalence .
Exercise regularly every week, whether it’s low or medium intensity,
except It can get rid of fat and reduce the risk,
It can also increase insulin sensitivity,
Improve impaired glucose tolerance and fasting blood sugar,
can reduce the risk of diabetes drops to 15%-60%.
So don’t ignore the trivial matter of exercise.
Improve bone density
Osteoporosis is probably what we hear The most common old age feature,
Our bone density reaches its peak at 30 years old,
In the future, it also decreases with age,
especially postmenopausal women and men over 50 years old.
Our country has the most osteoporosis patients in the world.
The prevalence rate of people over 65 years old is 32.0%.
Bone density is reduced, which can easily cause fractures.
The risk of fracture is the same as the reduction in muscle mass mentioned above.
falls are prone to occur.
Exercise is a better way to increase bone density.
Through appropriate exercise, you can increase the pressure of bones against the outside world,
In this way, it can become stronger and stronger in compression and reduce bone loss.
There are of course other benefits,
For example, look younger,
I feel like brothers and sisters with you;
More cheerful personality, more comfortable mood~
This is a mother and daughter
also There is this pair of coolest mother and son playing crossfit~
Sports for parents
Since exercise is good,
what exercise is suitable for mom and dad?
The zero-threshold choice: a walk
Compared to running, walking is a lower threshold,p>
An exercise method that makes it easier for parents to adhere to.
3 times a week, every half an hour 40 minutes will do.
Give parents a pair of comfort Shoes;
You can take a bottle of water with you;
Naturally look straight ahead with your eyes, keep your back straight,
relax your shoulders and thin your abdomen, keep your feet flat May stride big steps,
feel the buttocks muscles being affected,
the heels first touch the ground, then the center of gravity Go to the sole of the foot,
Swing your hands naturally with your steps.
Don’t put your hands behind or hunch your chest.
1. If you want to go beyond walking, use brisk walking to shake the meat,
Then you can tryWalk around 120 steps per minute,
A little bit of breath but can talk, this exercise will have a better effect;
2. Stretch after walking.
Avoid discomfort caused by muscle tension.
Improving balance and flexibility yoga
Yoga combines body, meditation, and breathing techniques,
can effectively improve body stability Sex, make parents less likely to fall,
in addition to improve their flexibility,
Avoid injuries caused by small movements such as turning your head or bending over,
And meditation can improve the brain’s mood and relieve stress .
1, a suitable yoga mat;
2. Choose a yoga course suitable for parents,
Of course, you can also report training classes to your parents;
(How does it sound like us filled with various cram schools back then)
Pay attention to breathing, don’t fast or slow;
Don’t keep up, stop if you feel unwell;
If you have arthritis,
more severe hypertension, etc., consult a doctor before exercising.
recommend 2 simple but effective Asanas
Stand firmly on the yoga mat, inhale and lift up your left foot,
then place the foot of your left foot against the inner thigh or inner calf of your right foot.
but cannot be placedOn your knees, put your hands together in front of your chest,
stay for 5-10 breaths to change sides.
Inhale, land on your knees, and then sit on your heels with your buttocks,
hands forward, forehead point to the ground, breathe and abdomen,
Relax your lower back and stretch your hands as far forward as possible.
Increase muscles to make you fit betterLifting iron
Yes, resistance Training can increase the muscles of the parents,
and can increase bone density by resisting stress,
This is Its unique advantages.
Choose the right weight and movement ;
Give parents handsome clothes and shoes to increase confidence in lifting iron.
⒈Choose your own suitable weight, don’t have to pursue heavy weight;
⒉It’s best to have professional guidance, and the cost is higher.
Unless you are a fitness enthusiast or coach~
⒊Choose the right weight and let your parents Do more multi-joint movements,
such as dead pulls, bench presses, squats, etc.
These actionscover many daily actions,Such as squatting, pushing, pulling, etc.,
do more to enable parents to apply the correct force mode to life ,
For example, when picking up things, you will squat down instead of bending over directly,
This can avoid injury .
I think there are small partners who will Recommended square dance,but!
I honestly don’t need to remind us,
My parents dance better than us,
So there is no need to recommend it~
Parental exercise is slightly different from our goal.
We are more pursuing muscle gain and fat reduction,
So this also has certain requirements for strength,
But for parents,
Intensity is not the most important measure,
As long as they are happy to move and like to exercise,
this matter is more important than any achievement.
"Tempt" them to move
Although exercise is good,
After all parents’ bodies,
The concept of sports is different from ours,
So to encourage them to exercise, you have to use some tricks.
Make it as small as possible
Don’t bludgeon you when you come up,
require How many times and time do they exercise each week,
The best way is to make it smaller,
Only in this way can we persist.
For example, let them walk for 5 minutes a day,
increase time after a week, and so on.
Of course, it is necessary to find out if they have any discomfort during exercise,
Do you like your recommendation? exercise.
In short, the most important thing is to make them stick to the small thing of exercise,
be willing to do it, Insist on doing.
Give some rewards
Buy good-looking and cool sports clothes, shoes and equipment for parents before exercise,
When the parents insist for a period of time,
will give certain rewards and compliments in kind.
Positive feedback can stimulate the little thing that parents insist on exercising!
Lead by example
They all said to make mom and dad move,
But if you don’t move, how can you affect them?
So first you have toLead by example,
can deliberately exercise in front of parents,
show that exercise makes people happy and beautiful Feeling healthy,
I believe they will see it even if they don’t say it,
Infected by your behavior.
All the above exercise tips,
are in the right way
Of course, it’s best to do it under the guidance of a doctor or professional.
We hope All parents can be healthy and healthy and live younger and younger.
If you are experienced in "tempting" parental exercises,
may wish to leave us a message to share,
Let’s study together~