See 5 steps to maintain consciousness as you get older

As people grow older, the inevitable inevitable inevitable inevitable inevitable inevitable inevitability is inevitable inevitable inevitable inevitable inevitable inevitable inevitable inevitable inevitable inevitable inevitable inevitable inevitable inevitable inevitable inevitability. But this is not so. You don’t have to spend hours to move well as you get older – you need to move smartly.

By adding habits of Normal movements And deliberately in your daily life, you can improve and maintain your consciousness over time, keeping your body actively and resilient as you grow older.

Although aging brings natural changes in your body, reducing muscle mass, joint vision is ff to and slowly recovering, and loss of consciousness is not one of them. The Old age does not automatically limit its consciousness – Lack of movement yes.

Age, intensifying age -many people become more and more resentful as there is a joint vision and joint vision. When you stop going regularly in a full -fledged movement, your body follows by reducing this spread. This is true at any age, but it becomes more effective when you are mature.

Good news? The loss of consciousness is not inevitable. Simple and strategic habits will keep you in the movement For life.

1. Move all over your body as designed

Think about how you move all day: Reaching objects, opening the doors, crowing your shoes, stabilizing your core to pick up your seat belt and stand up. These natural movements occur in various directions and movements plans, but most people fail to train regularly.

As with daily movement patterns, exercises should be done on three motion planes: Sagittal (back behind), front (from side to side) and inverted (rotation).

The training movement is designed to move your body in all ways to help you become functional and mobile when you grow older pain and injury.

2. Move all day-when you exercise

Mobility is not just about exercise – this is about how you move all day. If you sit too long, your body will adapt to this position, which can lead to weak tensions and posture muscles.

Depending on the long stretching routines that are not always effective, embed the short intervals of the movement in your day, increases and moves for a few minutes. If you do not have much space to move, it often helps to change positions and try to reach natural ways, be enthusiastic and doubled.

One way to make regular daily movement into the habit of “habits stacking”, in which you combine exercise with the work you have already done. For example, every time you get up from the chair, you can return to the attack on five squats or four.

Starting the day with just five minutes of motion can have a significant impact on how you feel all day and move. And in the morning yoga, posture exercises on your table, or a small mobility daily, such as stretching with the comfort of your sofa, will be a big difference in your ability over time.

The daily mobility work is not just comfortable – it is also an opportunity to check your body. Skeeping a normal daily allows you to identify the voltage or discomfort areas before turning it into large problems. If you experience limited pain or movement that you do not improve, consult your doctor, physiotherapist or Movement Specialist, solve possible underlying problems.

4. Strength training: key to chronic motion

Strength training is an important part of the strength to maintain the quality of movement as you get older. Strength exercises support mobility by maintaining constant joints and preserving muscle mass to prevent weakness and improve recovery efficiency.

Strength can be trained using free weights, machinery or resistance of your own body weight.

10 minutes a week is also beneficial, especially when focusing on compound movements – exercises with different muscle groups and joints at the same time. These movements imitate real life actions, which are more functional than discrete exercises. To increase the benefits of mobility, it is also important to include mixed movements that work in three motion plans.

Examples of squats (sagittal plane), side investors (frontal plane) and standing trunk twists (transvers plane). Prioritizing the movements composed in all movements plans will ensure that your strength training will improve you instead of a vision for or limiting you.

Me Breathing standard It directly affects how you move and feel your body. Surface breathing creates excessive neck, shoulders and thoracic box, which limits movement and often leads to chronic pain.

Many times a day, try to focus on diaphragmatic breathing in which the inhaling extends to the bottom ribs than the upper chest. And make sure to practice a long test, according to the instructions below, will completely empty the Lung pyramids to help improve mobility and cover your core for greater stability and reduce body tension.

Try this normal breathing exercise:

• Sit with your feet on the floor;
• Put your hands on the bottom ribs;
• By deeply stimulating your LUNG pussy, you must experience the enlargement of the lower ribs under your hands;
• When you end up completely, your hands will take your ribs back to the starting position;
• If you can, try to extend your inhalation twice as much of your motivation. For example, if you suck the count of up to four, try to count up to eight;
• Make five or more breaths in this standard at least once a day – if possible;
• By improving breathing mechanics, you will improve your posture, relieve chronic tension and release the functional movement of the spine and shoulders.

Remember, you are not guaranteed to lose consciousness as you get older. By converting the movement to a daily habit and inclusion of strength training, you can maintain flexibility, stability and ease of movement without stretching for hours.

The study said that bodybuilding protects the brain from elderly people against dementia