Aerobic exercise Can stay away from the fuse of aging──Oxidation and saccharification
The effect of aerobic exercise is to prevent the two effects of oxidation and glycation at the same time.
Our body already has antioxidant capacity, which can resist the “oxidative” attack from active oxidants. Among them, the most important “antioxidant enzymes” can capture the oxygen of active oxides and make them lose their ability to attack.
People who usually do aerobic exercise and move their body, their bodyantioxidantThe quantity of quality is obviously more. In fact, although exercise itself is the reason for the production of active oxides, if you can maintain your exercise habits, you can accumulate more antioxidant substances in your body.
On the other hand, if you want to prevent “glycation” and reduce the sugar in the blood and cells at the same time, the effect is the best. But in daily life, as long as one of them is lowered, the other will be raised, and the relationship between the two is like a pendulum. The only exception is aerobic exercise, which lowers both blood sugar and cellular sugar.
Specifically, what kind of aerobic exercise should you do? As far as I am concerned, I would recommend 20 to 30 minutes of brisk walking and stair-climbing exercises every day, with the emphasis on exercises that are “light-burdened, not too fast, but sustained.”
You don’t have to build strong muscles to keep your mind useful for a lifetime
Whystrength trainingVery important? Because exercising muscles can improve the body’s basal metabolism and stay away from obesity.
Basal metabolism accounts for about 60 to 70% of the energy we consume every day. And 60% of the basal metabolism is used for exercising muscles. But when a person reaches the age of 4 or 50, the basal metabolism will gradually decline, plusmuscle massAt this time, if the calorie intake from the diet cannot be consumed as much as when you were young, the body fat rate will increase and you will start to gain weight.
Therefore, if you can pay attention to eating habits and increase muscle mass at the same time, no matter how old you are, you may increase your body’s basal metabolic rate. Specifically, every kilogram of muscle gained is equivalent to an increase in basal metabolism of fifty to sixty calories per day.
This kind of calorie consumption is equivalent to walking for fifteen to twenty minutes. To put it to the extreme, as long as you increase your body’s muscle mass, even if you work in an office every day, you can fully consume calories by relying on your basal metabolic rate alone.
Because of this, I would suggest that everyone “start doing strength training”. But many people would shy away from such a proposal. Because push-ups, abdominal muscle exercises, and gym equipment exercise, etc., these trainings make people feel heavy and hard. But please rest assured. You don’t need to have strong muscles to have a healthy body and keep your mind useful for a lifetime. Here, our purpose of exercising muscles is to increase muscle mass and maintain a firm body.
Muscles can be divided into “white muscle” (or fast muscle) and red muscle (or slow muscle). The white muscles are used when doing short-term explosive movements, and the red muscles are used when doing persistent exercises. In the gym, some fitness enthusiasts who are interested in exercising muscles, they practice anaerobic exercise that stops breathing and bears the maximum load in a short period of time, and they are also exercising white muscles.
But to support a good body for the mind to use throughout life, it is the red muscles that matter. Of course, the purpose is different, and the method of training muscles will also be different. Some people in their 40s and 50s often feel that they are not exercising enough, but if they are injured due to over-training, it is really a loss for their wife and soldiers.
Therefore, the exercise I would like to recommend to you is “standing on one foot” training.
Two-minute “standing on one foot” training is simple and burns calories
How many seconds can you stand on one foot? This training looks simple, but in fact it has a certain amount of exercise.
You may wish to try standing on one foot. At first, your body may shake back and forth, and after a while, you should feel that the muscles in your legs become tense. This proves that you are using muscles that you seldom use. In particular, the muscles known as the trunk, which support the axis of the body, are stimulated.
The effect of standing on one leg
・Improve the muscle strength of the lower body
When most people hear the muscle training of the lower body, they will come to mindsquatWait for the action that feels very hard. But in fact, as long as you stand on one foot, you can really exercise the muscles of your lower body. Exercising your lower body can make you less fatigued and prevent falls.
・Torso exercise
I think many people know that it is important to strengthen the muscles of the trunk, but they don’t know the specific training method. In fact, when you stand on one foot, you will naturally use the muscles of your trunk. Even if you don’t go to the gym to use fitness equipment, you can still exercise.
・Cultivate a sense of balance
Developing a sense of balance is important because it reduces the risk of falls. General exercise rarely develops a sense of balance, but standing on one foot stimulates the cerebellum, so it has an effect.
The most important reason I recommend standing on one leg is that it can be done anywhere. No matter what kind of exercise you do, persistence is the most important thing. From this point of view, standing on one foot can be said to have two good conditions. It can be done anywhere, and it can be done in a short time. It is the easiest exercise to persevere.
Standing on one leg training practice method, you can do it anytime, anywhere
Next, I will introduce the specific training method of standing on one leg.
．Keep some space around and stand.
．Raise your knees so that your toes are about five to ten centimeters off the ground.
．Hold the raised position for one minute, breathing slowly while maintaining the position.
．Do the same with the other foot. ．After getting used to it, you can keep one foot lifted, and try to move your toes slowly forward, backward, left, and right, and you can increase the load as a balance exercise training.
A more advanced approach is to further increase the load by rotating the hips about ten times, as shown at the bottom of the image on the next page.
If you want to build a strong body and keep your mind useful for a lifetime, instead of pursuing intense muscle strength training, it will be more effective to persevere in standing on one leg and other training. This principle can also be applied to other exercise habits.
book introduction
Title: 30% of people will be demented in the future, what should I do? : People will age, but the brain may not degenerate. Standing on one foot for two minutes, series of subtraction methods, and brain pedals will make your brain more flexible as you use it!
Author: Yoshiya Hasegawa
Publisher: Da Shi Culture
Publication date: 2019/07/26
About the author / Yoshiya Hasegawa
Born in Nagoya, Japan in 1966. Graduated from Nagoya City University School of Medicine. Doctor of Medicine, Specialist of the Japanese Society of Neurology, Specialist of the Japanese Society of Internal Medicine, and Specialist of the Japanese Society of Geriatrics. He is one of the few specialists in neurology and dementia in Japan who treats 1,000 dementia patients every month. Affected by his grandfather’s dementia, he opened a dementia clinic in Toki City, Gifu Prefecture in 2000, as well as a clinic providing home medical care.
Many patients within a radius of 100 kilometers came to seek medical treatment from afar. Since its opening, it has accumulated more than 50,000 home medical examinations and practiced more than 500 home care servic