Hello everyone, I am Yao Xiaoqian, a nutritionist, focusing on health for 10 years, it is not easy to be original, and there are more surprises by paying attention to me!
As we enter middle age, our metabolism naturally slows down, and the change in body shape becomes more and more challenging. Even though the amount of food is reduced, the weight has quietly climbed, and the body is no longer as slim as it used to be, which brings some worries to people. However, **is not an insurmountable mountain, here are 5 simple and effective small exercises to help you relax** and rejuvenate your youth!
1. Walk briskly - light walking** is good
Brisk walking is a simple and easy aerobic exercise for most people, especially for middle-aged people. It boosts heart and lung function, increases basal metabolic rate, and helps burn excess fat. Take 30 minutes a day and choose a comfortable pace that doesn't require excessive gasping and can feel your heart pounding, and if you stick to it, you'll find that your body gradually relaxes and your weight starts to drop.
When walking briskly, pay attention to maintaining the correct posture, swing your arms naturally, walk evenly, and try to choose a park with greenery or an environment with fresh air, which will not only help to relax your mind, but also increase the fun of exercise. Stick to brisk walking at least five days a week, and after a few weeks in a row, you'll notice that you're feeling more mentally and shapely.
2. Tai Chi - Gentle Health Preservation Method
Taijiquan, a traditional martial art originated in China, emphasizes "overcoming rigidity with softness", and pursues slowness, softness, and coherence in movements. It not only cultivates temperament, but also improves body coordination and flexibility, which helps to increase the basal metabolic rate of middle-aged people, and thus effectively control weight.
When practicing Xi Tai Chi, it is necessary to pay attention to the regulation of breathing, with slow and rhythmic movements, so that the body and mind can reach a peaceful state. This low-intensity, but long-lasting exercise accelerates the breakdown of fat, which over time not only reduces the amount of fat in your body, but also makes you feel more youthful physically and mentally.
3. Yoga - the secret of elastic beauty
Yoga is a Xi practice that combines body, mind and spirit. It helps improve the flexibility and muscle strength of the body through various postures, Xi enhances core stability, and is beneficial for improving the body shape in middle age. Another benefit of yoga is that it can help reduce stress and reduce stress-induced overeating, which is equally important for weight control.
It is not difficult to start a yoga practice Xi, you can learn Xi by attending a yoga class or by teaching at home. Even simple yoga poses, such as Tree, Downward Dog or Warrior Pose, can help you gradually Xi and more importantly, it will make you look younger and more energetic.
4. Swimming - lose fat and lose weight efficiently
Swimming is a full-body sport that involves almost every part of the body. In water, because the resistance of water is greater than that of air, every small movement requires more force and therefore more calories burned. For middle-aged people, swimming is a very ideal sport, which has little impact on the joints, has a significant effect, and can also shape up.
If you're worried about your poor swimming skills, try doing some simple aqua exercises in the pool or learn Xi basic swimming skills. As long as you make sure to swim regularly three to four times a week for 30 minutes to an hour at a time, you will notice that not only is your weight lost, but also that the water will become smoother and more delicate.
5. Strength training - body shaping speeds up and shows vitality
Don't think strength training is just for fitness goers. The right amount of strength training is just as important for middle age**. It is able to improve muscle mass, accelerate fat burning, and boost your metabolism. Strength training also improves bone density, prevents osteoporosis, and lays a good foundation for health after middle age.
You can start with simple strength training movements such as dumbbell exercises, push-ups, or squats. Prepare some small gym equipment at home, three to four times a week, about 30 minutes of training each time. Not only can it create the beauty of the line, but also improve the body's athletic ability, so that your whole body exudes youthful vitality.
Middle age is not an excuse to give up on yourself and let go of your body shape, on the contrary, it is the perfect time to reinvent yourself and live a healthy and confident life. The above 5 small exercises are simple and efficient, and if you stick to them, you will definitely be able to find the outline of your youth and light up every corner of your life. Get outside, start your exercise program, make health and vitality your new label, and regain the good life of being young and thin!
ps: I am Yao Xiaoqian, a nutritionist, and I have helped 200,000 people succeed in total**, I spent 3 years carefully sorting out a customized fat loss program and fat loss dry goods, and there are more people who receive them, like and collect and follow me, and reply to "1" in the comments, I will send it to you for free, so that you can take more detours!
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