Introducing the fitness methods of the centenarians in Japan

Japan has a large number of centenarians and is known as the world's leading "longevity country". Why do Japanese people live so long? Some people point out that it is because Japanese people like fitness and are good at exercising. Below we would like to recommend to you the fitness methods of Japan's centenarians. For reference by our elderly friends.

1. There are many different ways to exercise

1. Radio gymnastics: Exercise the body's flexibility to the sound of music, 15 to 20 minutes a day.

2. Volleyball: Volleyball can exercise your "instant reaction ability" and you should exercise for 15 to 20 minutes every day.

3. 1200-meter walk: can develop endurance and lower limb muscle strength. It is done once every 3 days, and the patient is required to walk 1200 meters within 12 minutes. For patients with arthritis, cerebrovascular sequelae, and systolic blood pressure higher than 200 mmHg, there is no time limit. The patient can walk 1200 meters at will, and the pulse should not exceed 100 beats/minute. Workaround: Elderly people who are in good health and do not like walking can jog 500 meters or ride a bicycle for 5 kilometers instead.

4. Flexion and extension of muscles and joints: Flexion, extension and twisting of muscles and joints can prevent muscle atrophy and joint stiffness, and exercise agility and adaptability. 2 to 3 times a week, half an hour each time. Any method is fine, such as chest expansion, stretching, rotation, forward and backward bending exercises, etc.

5. Passing exercise: A basketball or volleyball is passed by 3 to 5 people, gradually passing the ball faster and slower. This can train the ability to react to external things. It requires 10 to 15 minutes a day.

2. Self-created gymnastics became popular in Japan

The Senior Fitness School is a gym specifically for senior citizens, but it is much smaller in scale. Some fitness equipment is also specially designed for the elderly, and the physical fitness requirements are lower than those of general sports equipment. The instructor develops exercise plans based on the different physical conditions of the elderly. Misato City in Japan conducted a five-month survey on 100 elderly people. The results showed that the shoulder pain disappeared at 100%, the back pain was reduced at 92.3%, and the number of visits to the hospital was reduced at 35.3%. The survey results also showed that among the many forms of exercise, a set of gymnastics created by the school was the most effective. Here are a few actions for you.

1. Chair exercise: Sit on the outside of the chair with your back straight; cross your hands behind your head, lift one thigh and then put it down. When lifting your legs, your knees should be above your belly button as much as possible. Do 20 to 40 times each time. If you feel discomfort in your waist, you can do it while exhaling. For elderly people with inflexible legs and feet, chair exercises can easily relieve symptoms such as leg pain.

2. Cradle exercise: Sit on the floor, bend your legs and bring them close to your chest, hug your knees tightly, and bend your whole body as much as possible to facilitate rocking; rock your body back and forth as much as possible, do 1 to 3 in each set, and 5 to 10 sets in total. This exercise can stimulate the capillaries in the back and waist, effectively relieving back pain.

Before doing these exercises, it is best for the elderly to measure their blood pressure first and continue exercising as long as their physical condition allows. If you experience symptoms such as chest tightness and shortness of breath during exercise, you should stop immediately.

3. Arm exercises: In fact, it is a variation of push-ups. When doing this exercise, your knees and hands should be on the ground, with your hands slightly wider than your shoulders. Use your knees as a fulcrum, bend your arms while inhaling, and keep your chest as close to the ground as possible. Straighten your arms while exhaling. Do 10 in each set and practice 1 to 3 times.

During the exercise, you should look up and forward. If the distance between your hands changes, the exercise effect will also be different. If the distance between the two hands is slightly wider than the shoulders, the chest muscles can be well exercised; if the distance between the two hands is slightly narrower than the shoulders, the arm muscles can be well exercised. This variation of push-ups not only reduces the burden of arm support, but also effectively relieves shoulder and arm pain.