2023-11-01 21:30:16
Entered 2023.11.02 06:30 Views 173 Entered 2023.11.02 06:30 Modified 2023.11.01 18:45 Views 173 In middle age, exercise prevents muscle loss and prevents various adult diseases, including cognitive functions such as concentration and judgment. Abilities also improve. [사진=클립아트코리아]
As you get older, exercise becomes more necessary. In middle age, exercise plays a role in preventing muscle loss and various adult diseases, and it also improves cognitive abilities such as concentration and judgment. Even when you feel depressed or have no energy, you can change your mood or recharge your energy by doing appropriate exercise. Let’s look at three types of exercise that are essential in middle age.
◆ Weight training > Develops brain muscles, increases concentration and judgment
Weight training refers to training to increase strength or muscle mass using barbells, dumbbells, or dedicated training machines. The key is to overload the desired muscles in each area using heavy weights that cannot be encountered in everyday life.
According to related studies, resistance training, or weight training, to develop strong physical strength through muscle development has been shown to also develop brain muscles. In this study, people who did low-intensity, simple weight training 3 to 5 times a week for a month performed better on cognitive tests than the general population. Additionally, if you continued weight training once or twice a week for a year, your concentration and judgment improved.
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◆ Yoga > Effective for depression by improving mood
Yoga is perfect when you’re feeling down. According to a related study, people with a lot of anxiety felt better if they practiced yoga for an hour every day, three or more times a week. Practicing yoga increases levels of a naturally occurring amino acid called GABA. As GABA levels increase, anxiety decreases and mood improves and becomes more cheerful. Additionally, practicing the deep breathing techniques taught in yoga can help you absorb oxygen more efficiently. Oxygen has a positive effect on all body organs.
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◆ Riding a bike > Gain energy and recharge your vitality
Riding a bike doesn’t just improve your ability to pedal. According to related studies, the body’s energy levels increase following riding a bicycle for regarding 30 minutes. Riding a bicycle activates the brain’s neural circuits, making people more energetic. Experts say, “People often think that exercise makes them tired and depletes their energy, but exercise such as cycling actually adds vitality to the body.”
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