An effective way to eliminate lack of exercise!

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Moderate exercise is very effective for living a healthy life, such as prevention of lifestyle-related diseases, prevention of osteoporosis, and stress relief. Many people may be aware that exercise is good for the body in their daily lives.
We will also introduce an effective method for resolving lack of exercise that anyone can do, which is recommended for those who “know that exercise is good for the body, but hard exercise does not continue …”.

Lack of exercise and health

You imagine that when you lack exercise, you first gain weight.
In fact, that’s right, lack of exercise can lead to loss of muscle mass. It also consumes less energy, tends to accumulate fat, and gains weight. On the other hand, if you increase the amount of exercise and increase the muscle mass, you can increase the calories burned even if the amount of activity is small.
Lack of exercise can lead not only to weight gain, but also to stiff shoulders and back pain.

Relationship between calf and stiff shoulder / backache

The calf muscle is called the “second heart” and is said to act as a pump in the body. When you move your ankles to contract and relax your calf muscles, the blood and waste products that have accumulated in your lower body due to gravity are flushed to your upper body.
If you do not move your body, especially your calves, due to long sitting postures or lack of exercise, blood flow will be blocked and waste products will accumulate, causing swelling and tiredness.

The main cause of stiff shoulders and back pain is deterioration of posture due to muscle weakness, but in fact, poor blood circulation is one of the causes of stiff shoulders and back pain. When blood flow is blocked, fatigue substances accumulate and stimulate nerves. This causes symptoms of stiff shoulders and back pain such as stiffness and dullness.
If you are suffering from stiff shoulders or back pain, move your calves consciously as well as around your shoulders and back to improve blood flow.

The point of correct posture is “pelvis”

Poor posture was cited as the main cause of stiff shoulders and back pain, but conversely, it can be said that correct posture can prevent stiff shoulders and back pain.
To maintain the correct posture, it is important that the pelvis, which is also the key to connecting the upper and lower body, is straight. Check by knowing each type to see if your pelvis is tilted backwards or forwards. The pelvic tilt type is more common on the back of the cat. The pelvic forward tilt type is more common on the warped waist.

Pelvic backward tilt type

Due to lack of exercise, the muscles behind the thighs, calves, and buttocks become stiff, and the pelvis is pulled by the muscles behind. As a result, the normal S-curve of the spine disappears and it becomes flat. Without a normal S-curve on the spine, the impact absorption on the lower back is reduced, causing back pain.
Also, when the pelvis is pulled back, it becomes a stoop, so the head comes forward and it is easy to cause stiff shoulders.

Pelvic forward tilt type

Due to lack of exercise, the front of the thigh and hip joint become stiff, and the pelvis is pulled forward. And it causes low back pain by becoming an excessive curve (warped waist) than the normal S-shaped curve of the spine.
Also, if the pelvis is pulled forward and becomes an excessive S-curve, the weight of the head is not distributed from the back to the shoulders, and it is easy to cause stiff shoulders.

In this way, when muscles become stiff due to lack of exercise, it leads to stiff shoulders and back pain.
Eliminate lack of exercise and prevent and take measures against stiff shoulders and back pain.

How to solve the lack of exercise by age group

Exercise can be short, so it’s important to continue. Rather than overdoing training, start with the one that suits your age.

30s-40s with a lot of desk work

For those who often sit for a long time at desk work, proper sitting posture, desk / chair height, and computer keyboard position are important.
For example, if your computer keyboard is too far from your body, you may have curly shoulders and stiff shoulders.
It’s easy to think that you have stiff shoulders, so let’s loosen your shoulders, but first stretch your chest muscles. This is because the chest muscles of the rolled shoulders are strongly contracted. On the other hand, the muscles of the back are stretched, so it is recommended to exercise to bring the shoulder blades closer together.

  1. Put your hands behind your back
  2. Bring your shoulder blades together and put your palms together
  3. Open your breasts tightly
  4. Keep your folded hands up as much as possible and keep them for 10 seconds.

Be careful when lifting your hands, as the palms can easily separate from each other.

50s who are losing muscle mass

More than half of the muscles are concentrated in the lower body. Therefore, if you do not move your lower body, your basal metabolism will decrease at once, and you will become tired and fat.
If you have lost muscle mass due to aging, first try squats to train the large muscles in your legs and buttocks.

There are two things to keep in mind when doing squats to protect your knees.

  1. Align your knees with your toes (inside or avoid)
  2. Place your weight on your heels so that your knees do not extend beyond your toes when you sit down

Let’s set 10 squats as one set and 3 sets a day.
As you get used to it, gradually increase the number of times and aim for further strength improvement.

Women are at increased risk of osteoporosis due to menopause from around their 50s.
When you stand and exercise to put a load on the bones of your legs, a small amount of electric current is transmitted to the bones, increasing the strength of the bones. Therefore, walking is also recommended.

60s who tend to lose muscle mass around the hip joint

By the age of 60, it becomes difficult to bend your hips and lift your knees, and you tend to trip over flat, empty roads.
By training the iliopsoas muscle, which is an important muscle involved in the hip joint, you can prevent tripping and improve your posture.

  1. Sit in a chair and correct your posture
  2. Lift your thighs one foot at a time, like stepping on

Your thighs should be lifted as high as possible, but don’t overdo it.

A 25 cm distance from the ground to the soles of your legs is more effective.

Let’s do our best slowly with the goal of 20 times left and right without recoil. When you lift your thighs, it’s important to keep your body from curling up.

After the 70s, the risk of muscle atrophy due to aging increases

From around the age of 40, muscle mass decreases with age, but it is said that the speed accelerates in the 70s.
Sarcopenia (age-related muscle atrophy), which increases the risk from the 70s, is caused by the fact that more muscle is broken down than it is made due to lack of protein intake and lack of exercise. Make sure to eat protein-rich foods in your diet.

As for the exercise of elderly people, it is said that “resistance exercise” that repeatedly applies resistance to muscles is good.
Here, we will introduce squats using chairs.

  1. Stand in front of the chair with both arms out
  2. Sit down slowly as it is
  3. Sit down until your hips lightly touch the chair
  4. Stand up slowly

In addition to exercising, it is also important to stretch to improve range of motion and prevent injuries. When stretching, don’t hold your breath and make it strong enough to feel “comfortable”.

Moderate exercise is very effective for living a healthy life, such as prevention of lifestyle-related diseases, prevention of osteoporosis, and stress relief. Many people may be aware that exercise is good for the body in their daily lives.
We will also introduce an effective method for resolving lack of exercise that anyone can do, which is recommended for those who “know that exercise is good for the body, but hard exercise does not continue …”.