The problem of muscle loss not only makes people often tired, limits their movements, but also increases the risk of dementia. If a person is mentally normal, but has to stay in bed for a long time because of physical problems, then the speed of mental degradation of this person will continue to accelerate. Therefore, keeping healthy is actually to protect the brain's sobriety.
Do you have sarcopenia? Zhan, dean of Zhudong Branch of National Taiwan University Hospital, pointed out that people can fill in the SARC-F questionnaire designed by the European Working Group on Muscular Dystrophy at home, or measure the circumference of their calves, so as to initially understand their risk of muscular dystrophy. If the questionnaire results are greater than 4 points, and the calf circumference of men over 50 years old is less than 34 cm, and that of women is less than 33 cm, there may be sarcopenia, and further testing should be done in medical institutions.
Japanese famous doctors teach you to walk, which can build muscle and resist aging. The famous Japanese orthopedic surgeon Ota Boming pointed out that walking can prolong life. This is a moderate exercise that can make people sweat slightly, which is neither difficult nor easy.
He pointed out that it is only necessary to add the action of "striding" to the brisk walk of 20 to 40 minutes every day, which can be interspersed every 3 minutes. At least 20 minutes, you don't need to walk all the time, and it doesn't matter if you interrupt a little in the middle. However, we must take a big step. Strong health care function, less burden on the body. At the same time, it can exercise thigh muscles and exert a great gravity load on the heel.
The brisk walking combined with ordinary brisk walking and striding is the most recommended exercise mode of Ota Boming, and it is also recognized as the "best exercise" to maintain a long life in the world. As long as it lasts for 5 to 6 months, the thigh can increase the muscle mass by about 20%.
Ota Boming said that this kind of exercise can only consume about 1/3 bowls of white rice every day. Although it looks small, it is very important. Because it can improve the basal metabolic rate of human body, as long as the basal metabolic rate is improved, it can make daily energy consumption more efficient.
Ten thousand steps a day plus "striding" can also strengthen cardiopulmonary function. Although it can also reduce weight and fat, it can't increase the muscle strength of the lower body and the endurance of the whole body. However, as long as you add three or four times a week, you can get good results. If you want to have a healthy body that is not sick or paralyzed, exercise is definitely an indispensable habit.
Besides, this sport has many health effects. For example, it can improve cardiopulmonary function and make blood vessels stronger; Perseverance can also strengthen the heart function, improve the whole body blood circulation ability, reduce the number of heartbeats and reduce the burden on the heart. It can also activate the lungs, increase the air in and out, inhale more oxygen without strenuous exercise, and increase the oxygen content in the body.
When the cardiopulmonary function is improved, more blood can be delivered to the cells and organs of the whole body, and at the same time, the number of microvessels can be increased, making blood vessels stronger. When the blood flow increases, more oxygen, nutrients and hormones can be obtained throughout the body. Walking fast also has the function of relaxing muscles and blood vessels, making blood vessels soft, thus improving and stabilizing blood pressure.
Longevity and brisk walking are also effective in eliminating visceral fat. The accumulation of subcutaneous fat will compress blood vessels, leading to high blood pressure and backache. Visceral fat accumulation is the first step to cause serious diseases. The body has various functions. Only when all functions work normally can the body remain young, strong and beautiful.