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『Health』5 Exercise helps to live longer and can avoid sarcopenia

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發表於 2021-9-22 14:23:35 | 顯示全部樓層 |閱讀模式
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According to a survey conducted by the British Journal of Sports Medicine for 15 years, the top five sports that are most conducive to longevity are listed: racquet sports, swimming, yoga, running, and ball sports. Experts explain the health benefits of these exercises and the reduced risk of death and cardiovascular disease.
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First : holding shots
Badminton, tennis, and billiards (table tennis) are all such sports, which can train eye-hand coordination. Among them, badminton is a very good intermittent exercise, suitable for all ages. The intensity of exercise can be determined by yourself to increase the heartbeat and achieve the effect of cardiopulmonary endurance training. The movement of footsteps can achieve muscle strength balance. The swing movement requires hand-eye coordination and nerves. Reflex, therefore, playing badminton can exercise the whole body, which has the effect of longevity and health preservation.
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Second : swimming
Swimming is a whole-body exercise, which is of great help to muscle strength training. Swimming has less impact on the joints. Water can bring some resistance training to the body to achieve the effect of aerobic fat burning. Swimming has less sports injuries. Suitable for middle-aged people to choose this sport.
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Third : Yoga
Yoga combines muscle strength training and stretching. It is a very good exercise. It can stretch the muscles while tightening the muscles.
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Fourth : running
Running is a very popular sport now. There are many people responding to road running and online running, but running exercises most often encounter knee pain, but running does not necessarily hurt the knees. It is recommended to find ways to improve muscle endurance before exercise. Make the structure of the body strong enough to achieve balance with exercise, making it less prone to sports injuries.
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Fifth : ball sports
The elderly are suitable for softer ball games such as golf, croquet, and wooden ball. People who exercise regularly are less likely to get injured.
As you get older, you will be worried about sarcopenia. Experts point out that if you observe the behavior of the elderly in daily life, if you walk more and more slowly and cannot turn the PET bottle cap, these are muscles. Pay special attention to the signs of less disease. It is recommended to do a simple muscle strength test at home and find a chair to test whether there is a potential risk of sarcopenia.
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I have sarcopenia? Muscle strength test to find the answer
1. Find a chair that sits up at knee height.
2. Don't hold the chair with your hands, rely on the strength of your body to support it; count the time "from sitting to standing 5 times in a row".
*If it is completed within 12 seconds, it will pass the mark; if it exceeds 12 seconds, a sarcopenia warning will appear.
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Expert advice: You can do body squats for epidemic prevention at home on weekdays, train your muscles a lot, and do squats when you are young to store your muscles.
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There will be analysis in the afternoon, so stay tuned!

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發表於 2021-12-27 16:53:29 | 顯示全部樓層
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