Exercise with dumbbells in protein intake Small changes are important
Most healthy people of old age are those who have sufficient muscle strength. Muscle strength shouldn’t be regarded as just a lumpy muscle. It is energy and power that moves and moves the body. The strength of a muscle is strength. Even after the age of 40, muscles naturally decline. If you do not pay attention to food and exercise, the risk of various diseases increases. We learn lifestyle habits to maintain muscle strength.
◆ How to maintain muscle strength in everyday life … “Preparing from middle age”
In an interview with a 90-year-old person who enjoys a healthy life (healthy longevity), he said: “When you brush your teeth, you stand on one foot. Of course, I saw him say: “I put my hand on the wall and I do it safely.” It is only for a few minutes, but it is said to help with leg strength, which is the key to good health. What’s even more surprising is that she is still exercising her muscles and strength even at his age. Muscle strength is greatly reduced if you don’t pay attention to it. If your muscles are strong, you will be discharged quickly even if you are hospitalized for an accident. Even if you have cancer, you can treat it well. Your lifeline is your muscles.
◆ “Eat like this”… animal-vegetable proteins
Statistics are coming out that the proportion of carbohydrates among the main nutrients (carbohydrates, fats and proteins) is too high for middle-aged and older people. Protein intake is important for maintaining muscles. Although there are individual differences, the recommended amount of protein per day is around 1g per 1kg of body weight. A person weighing 60 kg should eat an average of 60 g of protein per day. This is equivalent to a piece of chicken breast (about 220 g).
However, you can’t just eat chicken breast with every meal. It is good to supplement with animal proteins and vegetable proteins. In terms of efficiency, animal proteins are much better. This is because the essential amino acid content and digestibility are higher. These include eggs, pork, fish such as mackerel, and dairy products. Vegetable proteins include soy, chickpeas and other legumes, tofu and nuts.
◆ The 90-year-old is also impatient … “Sitting down middle-aged people, get up now”
The reason a 100-year-old grandmother who has never done fitness in her life is healthy is because she works diligently all the time. Even though her grandchildren say, “Stop resting,” they don’t sit still for a moment. She is always on the move, so your muscles are still alive. Grandma seems to know that if you lie down comfortably, your body will die. For those who live long and healthy lives, there is a secret that this is not the case. When brushing your teeth, hold one leg and sweep and brush continuously. Middle-aged people should know that.If you are too comfortable, your body will die …
◆ Get through menopause well to be over 90
For women, menopause is the watershed between 90 and 100 years of health. Even if the lifestyle is not bad, blood pressure rises and blood vessels deteriorate. This is because the estrogen (female hormone) that protects the female body, especially the blood vessels, gradually disappears. The most dangerous diseases before and after menopause are vascular diseases such as heart disease (angina-myocardial infarction) and stroke (cerebral infarction-cerebral hemorrhage). Nursing hospitals aren’t just for elderly patients with dementia. There are many stroke patients between the ages of 50 and 60 who are mentally healthy. He is paralyzed on one side of his body and dependent on a wheelchair.
We do a push-up exercise while watching TV at home. Maintaining muscle strength even in old age begins with small changes. Standing on your toes with the heel raised can safely increase leg strength. The number of repetitions and the intensity can be changed according to the condition of the body. You can also do upper body exercises with moderate weight dumbbells. If you walk around the neighborhood often, it is helpful for weight and blood pressure control. Keep in mind that I have to be careful to maintain my health.
