Many male friends must have had this experience. After the age of 50, they will become powerless in many aspects of life

Many male friends must have had this experience. After the age of 50, they will become powerless in many aspects of life. Whether it is in terms of strength decline, physical health, memory, or marital activities, the age of 50 is a barrier for men. After reaching this age, many aspects of their abilities will decrease.

In order to change this situation, some male friends try to supplement their own nutrition. They take a lot of various nutritional health care products and supplements, but find that the effect is not so obvious. Some male friends who are powerless in marital activities choose to take drugs to improve. sildenafil and other "Viagra" drugs have become essential for many people.

In fact, for men, the age of 50 is not too old. If they can supplement their body with nutrients through reasonable dietary arrangements, they do not need to take some health products that supplement nutrients or other substances at all; Some so-called "aphrodisiacs", when used indiscriminately without clear differentiation of symptoms and signs, are more likely to have a negative impact on the health balance of the body. Although Viagra drugs are prescription drugs to improve male dysfunction, they still require the potential risk of adverse reactions and psychological dependence that medication may bring.

The above methods are not a healthy and safe way for male friends over 50 to maintain vitality. For middle-aged men, in addition to these maintenance methods mentioned above, there is also a "magical drug" that maintains vitality. The reason why it is quoted is because it is not a real drug, but a safe and efficient lifestyle, which is to exercise more. Today's popular science article is about the five types of exercise that men should adhere to when they reach the age of 50 to maintain their vitality.

Muscle strength exercise

As men enter the elderly stage, muscle loss is inevitable, and I believe many friends have this experience. After the age of 50, the decline of muscle strength is relatively obvious. This is because at this stage, if the body does not actively exercise, it has lost about 50% of its muscles. If it can persist in sports and carry out strength training, it can keep itself strong and reduce muscle loss and muscle strength decline.

There are many ways to carry out strength training, such as weight lifting, elastic bands, dumbbells, push ups, squats, plank, sit ups, etc. These are simple and easy strength training methods. Some of these sports can be carried out in the gym, but many can start when a small area is opened up at home. Different sports methods are very helpful for training muscles in different parts of the body.

In terms of the frequency of exercise, the number of exercises per week should be kept at least two times. Comprehensive strength training should be carried out for the muscles of the chest, shoulders, arms, abdomen, buttocks and legs. Generally, 8 to 12 strength training should be taken as a group, and a short rest should be taken between groups.

Strength training brings many benefits. In addition to maintaining muscle quantity and strength, strength training can also help protect joints, improve male androgen level and endurance, prevent the "menopause" problem caused by male low testosterone, and reduce the incidence of male ED.

Aerobic exercise

Aerobic exercise and strength training are the two most important aspects of exercise. Aerobic exercise emphasizes "aerobic", which means that during the exercise process, there is an increase in respiration and heart rate. This exercise helps to delay aging, increase the consumption of subcutaneous and visceral fat, and also help to strengthen joints and bones.

There are also many ways to engage in aerobic exercise, such as brisk walking, jogging, swimming, tennis, table tennis, and other swing ball sports, cycling, etc. These are all good forms of aerobic exercise. Many exercise methods can be combined with one's own physical condition, and the intensity of exercise can be reasonably selected, making it easier to gradually increase the intensity of exercise.

In terms of exercise time and frequency, it is generally recommended to engage in moderate intensity exercise for at least 5 days a week, with an average of no less than 30 minutes per day. A simple evaluation criterion for moderate intensity exercise is slight wheezing, being able to speak, but unable to sing. For friends with physical conditions, they can also engage in higher intensity exercise, which can bring more health benefits.

Aerobic exercise brings many health benefits to everyone, including promoting blood circulation, exercising heart and lung function, enhancing body immunity, improving obesity and visceral fat accumulation, strengthening body metabolism, reducing cardiovascular disease risk, and relaxing body and mind. These benefits are all benefits of aerobic exercise. If we persist for a long time, these benefits will lower our cardiovascular and cerebrovascular risks, and greatly reduce the risk of infection and cancer.

Another small suggestion is that we can integrate aerobic exercise into our daily lives, such as climbing stairs instead of taking the elevator, walking the dog, fast-paced household chores, yard or field work, etc., all of which can also become part of aerobic exercise.

Stretching exercise

As we age, many friends feel the stiffness of their muscles and joints in middle age. To improve this stiffness, stretching is a good exercise method. These exercises can help us maintain healthier muscles and more flexible joints, including improving and reducing the risk of joint pain, and also have a certain beneficial effect.

There are also many ways to stretch. Yoga, pilates or other exercises that can stretch the body can be done moderately, but it should be noted that stretching should also be done step by step. Don't be too hasty. It can be more healthy to stretch the body slowly through persistent exercise.

In terms of exercise frequency, it is suggested to do some stretching exercises every day if possible. At the beginning of training, it is advisable to start with two exercises a week. In terms of the timing of stretching exercises, it is recommended to do stretching exercises after aerobic exercise and strength training.

Balance Exercise

The decline in physical balance ability is also common among middle-aged and elderly people, and it is also necessary to engage in more exercise that helps with physical balance ability.

Balance Exercise

The goal of exercising balance is to reduce the risk of falling and injury. In addition to exercising, the following aspects can also be noted

• Try not to wear shoes with too smooth soles or wear smooth socks when walking
• Remove debris that may pose a tripping risk, such as stacked boxes, ropes, etc
• Regular visual and auditory examinations
• Keep the room light bright
• Consultation with a doctor on whether the medication used increases the risk of falls

Mental exercise

Mental exercise

However, the principle of "using input, discarding output" applies not only to physical exercise, but also to mental training. By engaging in more mental training, the rate of brain decline will also slow down, and even maintain good mental abilities in the middle-aged and elderly. Learning a new skill or developing one's own new hobbies, engaging in intellectual games that challenge brain power, and socializing with new friends are all good methods that help exercise and maintain brain power, and are worth persisting in for the long term.

The five aspects of exercise mentioned above are safer and more effective ways for middle-aged people to maintain vitality. We hope it can be helpful for middle-aged people to maintain physical health and maintain vitality. We also welcome everyone to actively share and share this health science knowledge, so that more people can see it.

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