When people are in their old age, they need suitable and appropriate sports to delay aging and maintain health. Japanese physical therapist Rie Omura mentioned in his book "Book of こうして, human はいていくういくとの文なつきいくとの文なつきいいくとの文なつきいいくとのののののののの 。 Walking alone is not enough to maintain aging, and introduces a simple movement that can train muscle strength, and it is more beneficial to progress in sequence.
Uemura pointed out that aging of the flesh leads to weakening strength, easy fatigue, and gradually fewer things that can be done. In fact, the body can still move, which has acknowledged that "it has stopped moving", and he is depressed. The decline in "self-efficacy (the belief that one can accomplish things)" will directly lead to mental aging.
However, if the flesh aging can be suppressed or delayed, mental aging will also be positively affected. The key is muscle strength and balance. When a person actually feels "more powerful than before and no longer easily shaken", his confidence will naturally recover. In other words, flesh aging and mental aging are two-way related.
The difference between "accepting old age" and "give up"Uemura pointed out that aging does indeed require resignation to a certain extent, and the important thing is to "recognize the status quo", rather than "give up". When a person can honestly see what parts can be done and which parts may not work; if he pays attention to "what can still be done" rather than "things that cannot be done", his mind will be different.
For example, people who used to travel freely by car could not move like they did in the past due to pain in their knees or waist. But if you switch to a car and adjust the walking capacity locally, you can still enjoy the trip. Once the method is changed, there is no need to give up the trip altogether.
Will you not just walk to prevent beds?Many people choose to take a "walk" in their daily sports, but Uemura mentioned in her book that it is impossible to avoid bedding by walking alone. Walking contains many elements. First of all, the most basic one is muscle strength. You cannot walk without muscle strength, so you must first strengthen your muscle strength.
Secondly, even if you have muscle strength, if you lack balance and coordination ability, walking cannot be completed smoothly. Therefore, balanced training is equally important. Without these two basic abilities (muscle strength and balance), people will not be able to walk smoothly, especially older people often suffer from insufficient muscle strength, resulting in a decrease in endurance.
If you only follow the stroll, although you can maintain your ability to walk, the explosive power required for these actions such as standing up, turning over, and turning around will be insufficient. Walking is certainly an important exercise, but it cannot cover all the necessary actions in daily life, and that is where it lacks.
In addition, although "walking more is equivalent to health" is a common impression, walking too much may also cause knee or waist injury. Therefore, it is also very important to choose suitable shoes and venues.
Avoid the risk of excessive sedationDoctors often recommend "care for peace and sedation", but excessive sedation may also lead to physical decline. Patients can directly ask the doctor: "How much peace is needed?" Many doctors will explain specific instructions for "just avoid movement in a certain part." If you go to a health department or a physical therapist, you can also get suggestions such as "Although you can't walk, you can use this method to maintain muscle strength."
Even people who have been hospitalized for a long time in bed and work hard to rehabilitate will feel very tired when cooking or taking a shower after returning home. Although it is very hard, it is best to move your body step by step. Uemura has encountered many patients who can stand up and sit down after rehabilitation in the hospital, but because of excessive tranquility after being discharged from the hospital, he lost this ability again within two weeks. To avoid physical deterioration, it is very important to ask the doctor "How much peace do I need to be?"
How to continue self-rejuvenation?The human function has been declining since about 40 years old, so you must consciously move your body from this age. The following "Stand Squat Sports" is very good as long as it is "a little tired". The key is to start early and make the movement a habit.
Humura reminds us not to do too much at the beginning. It only takes 10 to 20 minutes a day, and even divided into morning, noon and evening multiple times, which is very good. Just follow your own rhythm and slowly integrate into life.
Single willpower often leads to abandonment, so you can set some rules, such as "do it 10 times when watching the TV" or "do it before going to bed every day". With a fixed timer, it is easier to persist.
Of course, sometimes it will be interrupted. Most of those who can maintain self-rejuvenation for a long time know how to reconcile: "If you don't do it today, come again tomorrow." Don’t use perfection to conquer yourself, but you can persist for a long time.