The Yang-Shen Charity Foundation founded in 2012 is founded on the idea of self-healing, with the hope that seniors can remain healthy to the end. 

Degeneration is a typical phenomenon that happens as we grow old. Physical functions will gradually decrease, whether it be muscle strength, balance, physical endurance, or joint mobility. So how can we improve our physical functions? Exercising plays an important part. However, is exercising itself enough? I believe many of you have heard of keeping a balanced diet, but have you heard that doing exercises should also be kept at a balance as well?

In 2011, those born in the post-war baby boom in the US began are beginning to reach the age of 65. In response to the coming of an aging society, the National Institutes of Health launched the Go4Life body 4 (fit) energy plan. It is recommended that the elderlies do stretching, balancing, aerobic and muscle-strengthening exercises in a balanced way to effectively promote physical and mental health. In addition to encouraging more exercise, Go4Life 4 also reminds everyone to exercise in a balanced manner. If there is no balanced exercise and a certain part is omitted, it may not be effective in reducing the risk of falling or other illnesses. For example, if you enjoy going to the park and walk briskly every day, you may feel that you have exercised daily and that you’re being healthy, but brisk walking only achieves aerobic, but you’re missing the stretch, balance, muscle-strength part, so you may find that you still fall easily or have shoulder and neck pain. Remind yourself to {stretch, balance, do aerobic exercises and strengthen the muscles} by memorizing SBAM, the four key parts of exercising.

Stretch

It can soothe tight muscles and increase joint mobility. This can give the joints of the limbs greater mobility, and give more elasticity to the muscles. When you fall, you can use your hand to hold or get back to the center of gravity. It can also improve frozen shoulders, plantar fascia Inflammation, backaches and other problems. Yoga and some stretching exercises can be categorized as this type of exercise.

Balance

The best part is that it can prevent falling. At the age of 60, the ability to stand on one leg with closed eyes is reduced to 30% (compared to the ability to do so at the age of 20). I believe everyone is afraid to fall not to mention having to face the subsequent problems caused by falling. Balance exercises are very simple, practicing standing on one leg or tiptoeing both do the trick.

Aerobic

It deals with high blood pressure, high blood sugar and high blood fat, as well as chronic illnesses. It can also promote cardiopulmonary function. Running, walking, dancing, swimming, cycling, and other activities that everyone is familiar with all belong to this type of exercise.

Muscle-strengthening

The muscle strength of a 60-year-old is only half of that of a 20-year-old, but muscle strength is needed almost all the time in daily life. Therefore, engaging in muscle activities to strengthen muscle strength and maintain muscle mass can keep the body in a good posture and increase the ability of daily self-care. Do not skip this step in fear of having soreness after exercising.

From now on, don’t forget to stretch, balance, do aerobic and strengthen the muscle in a balanced manner to keep a healthy mind and body.

本篇文章經財團法人揚生慈善基金會同意授權→原文連結

You can be a little different after 50. Be young at heart and you can live an elegant and fulfilling life.

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