As people age, aerobic or intense weight training often makes people feel uncomfortable, especially for ethnic groups that have not had the habit of sports. Japanese fitness coach Sakura shared it in his book as soon as he was concerned. He didn't need to force himself to jog or play vigorously at the beginning. In fact, even if he just spent a minute to move his body, he could achieve the purpose of fighting.
Is physical strength declined due to old age or lack of exercise?Many people believe that physical strength will decrease with age, but medical studies have shown that many changes in the body of older people do not stem from aging itself. The metabolic of a sharp decline in physical strength is actually "lack of exercise". Some middle-aged and elderly people who often exercise will show better performance in some physical tests than those who do not often exercise.
{99}Appropriate exercises can reduce the physical energy decrease with age growth. Even the elderly in their seventies or eighties can improve muscle strength, endurance and softness in just a few months as long as they start exercising. Studies have shown that if the elderly perform knee flexion and extension exercises twice a week, they can increase knee flexion and stretching strength by 44% after 12 weeks.
So don't rush to say "I'm not young yet", come and see how to improve my physical strength!
The elderly want to start exercising, don't put too much pressure on themselvesZhemu Ichiku said that a woman in her 70s started to exercise in his gym. She had never thought that she could develop muscles, but after three months she found that she could climb the stairs easily and agilely.
For ethnic groups who are not good at long-term sports or middle-aged and elderly people, it is usually very difficult to take the first step, because negative thoughts such as "Sports are too bad now", "Sports are very tiring and difficult, I will definitely not be able to do it".
In fact, the biggest obstacle to developing a sports habit is not physical strength, but mentality. I think the concept of "sports are painful and difficult" is the biggest obstacle for most people to move, so it is recommended not to put too much pressure on yourself at the beginning. Just adjust your mind slightly and try to see the following three ways of thinking, which can help you overcome your fear and evil about movement.
1. Sports does not necessarily require much effort
Who said that only running or going to the gym to retrain is considered exercise? Even if you only take a few minutes of light exercises, you can get closer and closer to your health. For example, taking a deep breath in the morning and stretching your back, doing 10 heel lifting activities (tips) while brushing your teeth, or not forgetting to turn your shoulders while watching a TV. These are important steps to cultivate your sports habits.
2. Compared to perfection, it is better to complete the
perfection theory first, but if you give up and do it because you don’t meet the ideal movement standards, then you will lose the chance of completing a small part of it.
Do not need to last 30 minutes or 100 minutes. Even if you only exercise for 1 minute, small efforts will accumulate, which will bring huge benefits in the long run. In psychology, as long as you do it, you can generate a positive and exciting feeling, making every move ahead easier.
3. Set short-term goals
After reducing the pressure of taking action, you can try setting simple short-term goals, such as: move your body for 3 minutes a day, walk the stairs three times a week, and do stretching exercises before going to bed for 3 consecutive days.
Through every time you realize your goal, a slight sense of accomplishment will stimulate the reward system of your brain and form the power of your next action. Such a virtuous cycle will naturally develop the habit of movement. From then on, you no longer feel that the body is burdened, but a joy in daily life.
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