No time for bulky routine gym or intense exercises? Now dedication to just five minutes a day can help you live long! Yes, that’s right.
Researchers at the University of Edit Cowen (ECU) found that performing only five minutes of home exercise, significantly improved physical and mental health in sitting individuals. A study led by Dr. Benjamin Kirk and Professor Ken Nose at the ECU medical and medical school eccentric exercises The program “for physical training, the composition of the body, etc.
What exercises were included?
During the study, which lasted four weeks, the participants were engaged daily, including 10 reps of each of the squats, chairs, push -ups and heels. Their main focus zone remained eccentric – muscle contractions, slowly (and repeatedly) stretching the contract muscles, maintaining body weight.
According to the ECU web, Professor Ken Nose said: “We have noticed a significant improvement in muscle strength, flexibility, strength and mental health, which suggests that even a small number of daily exercises can provide sustainable and revealed benefits in sitting.” He also added that these home exercises are extremely useful to improve fitness and available to most people, thus expressing factors such as expensive gym memberships and timeless time.
What else can be done?
According to doctors, there is no secret formula to live longer except for the care of your body, diet and mind. Here are some basic things you can do ….
Diet
It is important to follow the rules 80-20 when it comes to a diet in which you eat healthy for most of the time and from time to time. When it comes to such food, follow local, seasonal and home food. This includes many vegetables, fruits, low -fat meat, if you are not vegetarian, eggs, etc. This is separate, reduce sugar intake (as much as you can) and avoid packaged food. Include in your diet enough protein that is important to build muscle, especially when you play sports.
Exercise
If you do not try to lose weight or collect the muscles, you can choose from any form of physical activity – gym, fast walking, running, swimming or aerobics/pilates, and stay according to it (at least 30 minutes a day). Finally, stay (relatively) without stress is key. To do this, you need to learn how to disconnect and add yoga, meditation or care to your daily habits.
Other
In addition, it is important to remain moisturized, and to get enough sleep (at least 7 hours a day) regular medical checks are needed to detect any anomaly in your body and before treatment early.
