What is the healthiest way to exercise?

Exercise can improve our body's functions to a great extent. This will keep the body in a healthier state. So exercise is very beneficial for maintaining good health. If you can do effective exercise regularly, your body will be in good condition. There are many ways to exercise, and you must choose a healthy exercise method that suits you. So what is the healthiest way to exercise? Let us introduce it below.

1. Master the essentials of squatting.

For older women, squats can be performed with the toes slightly apart; this simple solution keeps the femurs in line with the hip joints and allows the knees to be positioned over the ankles rather than moving forward during the squat. By adopting the correct exercise method, the strength of the knee joint will become stronger and the frequency of knee pain will be reduced. Men's hip joints are structured differently than women's, so they should squat with their toes pointing forward. Hagen added: "Women do need to place their feet slightly wider than their hips before the squat so that they can squat more easily."

2. Strength training can change aging genes.

Research shows that just 26 weeks of strength training can reverse the aging process at the genetic level. "As long as older people don't have serious illnesses, they can still do strength training for all muscle groups just like younger people," Hagen said. In addition, strength training can also maintain muscle weight, because as people age, they lose about 2.3 kilograms of muscle every 10 years, while fat increases by 4.5 kilograms in the same period. Therefore, in order to maintain a balance between muscle and fat, the elderly should also perform strength training.

3. Use your brain more when exercising.

One of Hagen's favorite sayings is: "Physical exercise is like using your body to do crossword puzzles." The more such activity, the more the brain is involved, and the better the fitness effect. For example, exercises that can improve the reaction time of the elderly include playing tennis, table tennis and badminton; exercises that can improve memory, such as ballroom dancing and rumba; exercises that can change the direction of the body, such as taekwondo and rhythmic step aerobics.

4. Interval aerobic exercise is more efficient.

The minimum exercise level is 150 minutes of moderate-intensity aerobic exercise per week, but Hegen found through research that 240 minutes of aerobic exercise per week is more beneficial to heart health because aerobic exercise can improve mitochondrial function. Mitochondria are energy-generating organelles in human cells that typically decrease with age. If the elderly feel that 4 hours of aerobic exercise per week is too long and too heavy, they can choose interval training. It involves alternating high-intensity exercise with low-intensity recovery breaks.

The ones introduced above are the healthiest ways of exercise. We must exercise in this way in normal times. This is the only way to maintain good health. If the exercise you choose is unhealthy, it will not be of any benefit to your health. Sometimes it may cause symptoms of illness in the body.