[Daily Prevention of Sarcopenia 1] Do you need to wear a knee to protect your exercise? Can sarcopenia be prevented? The National Shen Doctor Lin Yingzhou Live Teaching Prescription

According to a 15-year survey published by the British Sports Medicine magazine, the top five most helpful sports, as well as their reduced risk of death and cardiovascular disease. The top five are classified as: shooting exercise, swimming, yoga, running, and ball sports.

First place: Badminton, netball, billiards, and squash are all this type of sports, and you can train the coordination of your eyes and hands. Dr. Lin Yingzhou praised badminton as a very good exercise. In addition to being suitable for all ages, the strength of the exercise can be determined by oneself. Intermittent exercise can increase the heartbeat, achieve the effect of cardiopulmonary endurance training, and movement of footsteps can achieve muscle strength balance, while the movement of the slap requires hand and eye coordination and nerve reflex; these combined can allow movement to be fully developed and achieve long-lasting and nourishing effects.

Swimming: Swimming is a systemic exercise and is of great help to muscle strength training. Dr. Lin Yingzhou said that swimming has a smaller impact on the relationship. Water can provide training for some resistance to the body, and can also achieve the effect of aerobic fat burning. Swimming is less harmful than other sports. This exercise is suitable for middle and high altitude people.

Third place: Yoga

Many exercises cannot be combined with muscle training and stretching, but yoga can integrate muscle training and stretching, which is a very good exercise. While exercising and strengthening muscles, it can also achieve the effect of stretching at the same time.

No. 4: Running

Running is the most popular exercise now. Many people are responding to road running and online road running, but running sports are most often encountered knee problems. Dr. Lin Yingzhou said that running may not necessarily damage the knees, but sports have risks of injury. He suggested that before exercising, what he should do is to improve one's muscle endurance and strengthen the structure of the body. The structure of the body and the movements they are doing must be balanced so that sports damage can be caused more easily.

Fifth place: There are many types of sports in the ball. Dr. Lin Yingzhou suggested that seniors are suitable for more peaceful sports such as golf, croquet, wooden ball, etc. He also mentioned that the most feared thing is "holiday exercise", because the body is always in a resting state for seven days a week, and the body's function or sports ability is declining. If only on holidays, people who only move occasionally are most likely to cause sports damage; in contrast, people who exercise regularly are less likely to be injured.

Doctor Lin Yingzhou said that knee protection is a passive protection and external force support, which can achieve a little protection effect; but because the movement is a multi-directional force, it is still difficult to maintain the knee protection comprehensively. He suggested that the best guarantee is to "strengthen the muscle strength of the thighs"; if the knee joint is injured and the force is not assured, wearing the knee to protect the knee in a short time can protect the knee; but for a long time, practicing the muscle strength of the knee joint will be the best guarantee.

Rely on your own at home when you are counter-aging. You can also train your muscle strength at home when you are preventing the epidemic.

How to exercise your muscle strength at home? Dr. Lin Yingzhou suggested that "sliding wall" movements can be performed at home. The reason for leaning against the wall is that the wall has friction. If the elderly’s muscles are not that strong, they can rely on the support of the wall to not easily slip, and they can also rely on their own strength to determine the strength of the movement.

Step 1: Put your body against the wall.

Step 2: The foot is the same width as the shoulder, and the foot is about 30 cm away from the wall.

Step 3: Squat down slowly, and stop when you squat to a little bit of difficulty.

Step 4: Move your body slowly upwards.

→ If you are a little tired after completing twenty strokes, you can stop it if you have a little pain in your body.

Doctor Lin reminds that even if you are doing exercises at home, you should wear indoor sports shoes indoors and do not wear slippers to exercise to stop slipping and prevent sports injuries.

(Little reminder: For detailed steps and correct postures, please refer to the live video (video time 16:25). Doing according to the postures taught by the video will not cause any harm!)

Young young people's squats are open in public

How to do the squat exercises of non-sold young people? Dr. Lin Yingzhou said that the key action to pay special attention to when squatting is that when squatting, "do not exceed the tip of your feet." The core of the waist cannot collapse, the belly must be held, and the hand should be extended to squat upwards. The correct posture of the legs is to squat until the thighs are parallel to the ground. If you are not sure who can squat directly, you can place a chair behind you. If you can't hold it, sit on the chair..

Doctor Lin suggested that you can do squat exercises at home to prevent the epidemic on weekdays, train more muscle strength, and do more squats while you are young to save your muscle strength.

(Little reminder: For detailed steps and correct postures, please refer to the live video (video time 20:32). Doing according to the postures taught by the video will not cause any harm!)