Saturday, May 8

Bad habits in life tend to accelerate aging, and wrong exercise accelerates aging

Modern people because of the fast-paced work and way, there will be a lot of bad habits harmful to health, many living habits will cause inflammation, accelerate aging, so that the body is always in a state of exhaustion. Attention, often have these six bad habits, easy to accelerate aging!

1. Sitting too long

Influenced by modern lifestyles, ordinary people sit longer and move less than ever before. Although everyone knows that exercise is good for their health, how many people are difficult to exercise regularly. Sitting for a long time can accelerate aging. In the same study, men who sat six hours a day were 20 percent more likely to die early than those who sat for a short time. Women who sit long and exercise less are more likely to die than those who sit less than three hours a day and exercise regularly.

2. Taking certain drugs, such as antianxiety or antihistamines

A recent study has shown that certain types of antianxiety drugs can increase the risk of Alzheimer's disease by more than 50%. In addition, people taking sleeping or allergy drugs should reconsider a natural alternative, with a study linking long-term use of anticholinergic drugs with dementia.

3. Eat too much carbohydrates and processed foods

Foods associated with inflammation can also accelerate aging and cause great damage to the body. Avoid foods that are most likely to cause intolerance (mainly gluten and dairy products) to reduce unnecessary inflammation. In addition, too many carbohydrates and added sugars are associated with weight gain, aging and chronic diseases.

4. Sleep little or too much

Only a few people are able to function normally in less than 8 hours of sleep. In fact, many people are in sub-health. More importantly, sleep deprivation increases the risk of arrhythmias and cancer. Of course, too much sleep is not always good for the body. Women perform best on cognitive tests during seven hours of sleep, according to a study. However, sleeping more than 8 hours was associated with lower cognitive scores.

5. Vitamin D deficiency

Low vitamin D levels greatly increase the risk of dementia. Control the level of vitamin D in the optimal range can keep the brain in good condition. Vitamin D, a major factor in longevity, is also good for bone, thyroid and sleep, and affects thousands of genes. Vitamin D also has a direct impact on sleep regulation. As vitamin D deficiency can lead to sleep disorders, vitamin D also plays a key role in the persistence of chronic pain and insomnia and other related health problems.

6. Too much pressure

Most people in today's society will feel stress, but science has proved that stress has an important impact on both physical and mental health. Excessive stress can increase corticotropin releasing factor, leading to food intolerance. Increased pressure will also lead to decreased vagus nerve tension and loss of control of the nervous system. High stress can make it difficult for the body to absorb nutrients, especially B vitamins.

Even if you have one or more of these habits, you don't have to be nervous, because these are reversible. By adjusting lifestyle, you can reduce adverse effects, slow down the aging process of the body, and restore healthy balance.

Six wrong exercises accelerate aging

Incorrect way will accelerate human aging, especially the following 6 kinds should be avoided as far as possible.

Too much exercise

Although it's admirable to have a full exercise schedule, rest is necessary.

Long time, strenuous exercise and lack of sleep can increase the cortisol content in the blood, causing blood sugar to rise. These sugars combine with collagen fibers, leading to decreased skin elasticity, long spots and premature wrinkles.

No matter how enthusiastic you are about exercise, take at least one day off a week.

Poor posture

Bad posture can damage the spine and make you permanently hunchback.

In order to avoid bad posture and wrong posture, you can exercise under the guidance of professional coaches, who can calibrate the position of your body parts.

In addition, yoga, Pilates or ballet exercises can also correct bad posture.

Just do aerobic exercise

Although many people keep on exercising, they only do aerobic exercise.

In fact, strength training helps you keep burning calories when you're not exercising, and it helps to maintain muscle weight and make people look younger.

Ignoring pelvic floor muscles

When you exercise, the pelvic floor may not be the first muscle area you think about, but it's important. Ignoring pelvic floor muscles can lead to abdominal weight gain and urinary incontinence in middle age women.

To keep your pelvic floor muscles tight, you can do Kegel exercises three times a day, three groups each time, 10 times each.

Ignore high intensity interval exercise

High intensity intermittent exercise is very effective against aging.

A study in the Journal of cell metabolism shows that older people who engage in high-intensity intermittent exercise have 69% better mitochondrial performance, which helps improve insulin sensitivity and reduce the risk of diabetes.

Therefore, it is necessary to engage in high-intensity intermittent exercise three times a week.

Never decompress

Practicing yoga and martial arts can help keep your skin soft and shiny. You can also try meditation to reduce stress and anxiety.

Exercise intensity is controlled by heart rate and duration

If the exercise time is too short and the intensity is not enough, the effect of improving the body function is very little; if the exercise time is too long and the intensity is too large, it is easy to cause physical fatigue and even injury.

In order to manage the exercise intensity, we should start from the heart rate and duration.

New sports player

People who take part in sports activities or have weak physique in the early stage can exercise with small intensity (heart rate generally not more than 100 beats / min).

It is suggested to choose aerobic exercise, Chinese traditional sports, flexibility training and other types of exercise. At first, exercise 3 days a week, gradually increase to 5 days, exercise 10-20 minutes each time, and gradually increase to 30-40 minutes.

Advanced player

People who have certain exercise habits and good physique, or insist on small intensity exercise for 8 weeks, can enter the middle stage of sports activities.

In this stage, we should continue to choose moderate intensity exercise (heart rate is generally 100 ~ 140 beats / min) and increase the length of time. We can choose walking, jogging, cycling, Taijiquan and other sports methods, and appropriately increase the strength exercise, 3 ~ 5 days a week, 30 ~ 50 minutes each time.

Fitness expert

During this period, we should adhere to long-term and stable sports activities, and exercise intensity can reach medium and high intensity (heart rate over 140 beats / min).

It is suggested that running, mountain climbing, stair climbing, tennis and other sports should be selected. Moderate intensity exercise should be 200-300 minutes per week, or high-intensity exercise should be 75-150 minutes per week. The exercise frequency should also be increased to 5-7 days a week. In addition, strength exercises can be carried out 2-3 times a week, and no less than 5 times of pulling exercises.

It should be noted that the upper limit of the maximum exercise heart rate during exercise is about 220 minus age.

Sports injury, so deal with it

It is also very difficult to avoid accidents with sprains and muscle strains after thorough preparation, which can prevent swelling from aggravating. The acute stage is within 24 hours after injury. It is necessary to stop exercise and apply cold towel on the pain points for 20-30 minutes to make the small blood vessels contract and reduce local congestion and edema. After 24 hours for the recovery period, can be under the guidance of doctors with massage, micro motion, rehabilitation exercise.

It should be noted that early hot compress will aggravate swelling, and hot compress can only be done when the wound is no longer red and swollen. Pain after injury generally does not need special treatment, if intolerable, can take anti-inflammatory and analgesic drugs such as Voltaren. If the pain and other symptoms persist for a long time, it is suggested that the hospital should see a doctor and exercise the injured part under the guidance of the doctor.