Doctor recommends 5 anti-aging exercises to stay youthful even in your 90s

If you want to slow down the aging process and maintain a youthful, beautiful appearance in your later years, besides a healthy diet, doctors recommend five types of exercises that can help combat aging. Notably, one of these exercises is particularly beneficial for vascular health.

According to a report by Japanese media Kaigo Post Seven, Japanese gastroenterologist Dr. Aki Kudo and surgeon Dr. Masatoshi Mishima pointed out that signs of aging are often hard to detect when young, but as age increases, physical discomfort and functional changes become more apparent. A key factor accelerating aging is the reduction in stem cell count. In addition to dietary adjustments, the doctors suggest practicing the following five exercises, which can effectively activate stem cell function, repair degenerated and damaged cells, and potentially help maintain a youthful appearance and health even at 90 years old:

Anti-Aging Exercise 1: Brisk Walking

During high-intensity exercises like marathons, a rapid heart rate increase can burden the heart and generate reactive oxygen species leading to bodily oxidation. It's recommended to maintain a heart rate of 100-110 beats per minute during brisk walking, with a daily target of 7,000 steps sustained for about 40 minutes. While walking, be sure to take large strides and swing your arms widely. Moderate brisk walking avoids excessive fatigue and promotes the regeneration of vascular endothelial cells.

Special attention is needed: knee joints are consumable structures. To ensure the ability to walk in older age, cultivate habits that reduce knee load. For example, wearing thick-soled sports shoes with cushioning and choosing soft, earthen ground instead of hard cement surfaces can effectively lessen stress on the knee joints.

Anti-Aging Exercise 2: Deep Breathing

• How to do it:
  1. Stand up straight, slowly inhale through your nose for at least three seconds, focusing on feeling your abdomen expand.
  2. Imagine a lit candle about 1 cm in front of you. Exhale slowly through your mouth for about twenty seconds, mimicking the action of blowing out the candle flame. While exhaling, focus on experiencing the sensation of your abdomen contracting inward.
• This practice can strengthen diaphragm muscle strength and achieve mind-body relaxation.

Anti-Aging Exercise 3: Plank

• How to do it:
  1. Start in a push-up ready position, then place your elbows flat on the ground, supporting your body weight on your forearms.
  2. Tighten your abdomen so your body forms a straight line from head to heels. Be careful to avoid lifting your hips upward.
  3. Hold this position for 20 to 30 seconds. During the process, ensure you maintain natural breathing and do not hold your breath.

Anti-Aging Exercise 4: Back Arching

• How to do it:
  1. Lie prone (on your stomach), place your elbows directly under your shoulders.
  2. Gently push your upper body up with your hands, lifting your torso and straightening your spine, forming an arch with your back.
  3. Hold this position for 1 to 2 seconds, then return to the starting position. Repeat several times.

Anti-Aging Exercise 5: Slow Squats

• How to do it:
  1. Stand with feet slightly wider than shoulder-width apart. Keep your back straight, cross your hands in front of your chest or place them behind your head.
  2. Push your hips back and slowly lower into a squat over several seconds, ensuring your knees do not extend beyond your toes.
  3. When your thighs are parallel to the ground, slowly stand back up over several seconds.
• Repeat this set of movements about 10 times. This effectively strengthens the thigh muscle groups.