Walk backwards? You might think walking backward is crazy but a study by Janet Dufek, an expert in biomechanics at the University of Nevada in the US, has been researching backwards locomotion for more than 20 years. She and her colleagues have found walking backwards for just 10-15 minutes per day over a four-week period increased the hamstring flexibility of 10 heathy female students. Additionally, doing it will strengthen the muscles in the back responsible for spine stability and flexibility. Dufek also concurred that backward walking has some benefits relative to lower back pain simply because you're stretching the hamstrings. Often one of the pieces that's tied to lower back pain is tight hamstrings. As well as athletes, retro-walking has been found to benefit the elderly, young, obese individuals, sufferers of osteoarthritis, and post-stroke patients with walking impairments. Now that is plenty to think about. Perhaps the most exciting finding is that aerobic forms of exercise (including brisk walking) likely help facilitate the growth of new neurons,” says Patrick Smith, associate professor of psychiatry at the University of North Carolina at Chapel Hill. Walking increases the flow of oxygen and nutrients to the brain, which can open the gates to enhanced creativity and thus increased memory – also a decrease ofcognitive decline. This is important for an aged society. Walking will induce the brain to release more endorphins which will help in pain relief as well as to give a euphoric feeling. In Malaysia, in a national wide survey conducted in 2019, it showed of a rising trend in obesity, increaseg from 15.1% in 2011 to 17.7% in 2015 and thence to 19.9% in 2019. It would be wise then to promote people taking up exercises in their daily lives or at least during their rest days. They will owed it to themselves to keep a healthy lifestyle if not for their own pocket or for the sake of the country not wasting money curing of their diseases – diabetes, high blood pressure, kidney dysfunction, stroke and other non-infectious diseases. above photo --- author (aged 70+) jogging. _________________________________________________________ You may even do it at home if you are not able to go out walking! That's important because not everyone will have the opportunity to exercise outside their home. In fact you must at least have a suitable environment at home to exercise - you can strecth your muscles and help them grow. More importantly, you must have a regime that moves all your muscles - so when you strecth your leg muscles you must not forget to also strecth your hand muscles and your neck muscles! But in order to do it whitin ten minutes, you will need to be inmaginative about it. Maybe watching youtubes may give you the right idea. The luxury of having to climb up the stairs People normally find climbing up the stairs a strenous exercise and chose to take the lift if possible. But actually stairs is a gift from god - anyway it is not a gift if you are burdened by a weak muscle. For the ake of your health, do take the stairs instead of taking the lift because by way of climbing up the stairs, you will gain in terms of a stronger heart and a more capable leg muscle. Think about your health when you are facing a lift as you will be better off if you will take the stairs. It would even be better if you have stairs at home for you will have the opportunity of exercising your leg muscles by frequently climbing up the stairs. Same as you are going down the stairs for you will be exercisisng the opposite set of muscles - please treat it as a free exercising outfit. Besides getting a stronger leg muscle, you will also be able to strengthen your heart muscles but before you climb up the stairs, go tuck in your stomach and take a deep breathe - this to increase your blood oxygen level. When is the best time for you to perform? What is the best time for you to paying attention, learning, making complex decision and solving problems? According to experts who used models to research on the best time for doing anything, it was found that there were 3 types of people, one called larks, another called owls. The larks are the morning people who perform best in the morning. An owl works best in the late of night. Yet another group belongs to neither the larks nor the owls and they generally perform according to whether they woke up in the early morning or late morning. All these happen due to their Circadian Rhythm which is another term for their internal time keeper. So, according to the experts, you should be aware of whether you are the larks or the owls and you should try to perform best during the best time of your rhythm – and it does make all the difference! Healthy Aging How do you stay fit even when you have aged? Recently, a group of scientist got a breakthrough as to how to stay able body through the eighties and beyond. They found a unique group of cells that contributes to the aging process in particular some spinal cord cells that becomes toxic through the ages. So they fed it with vitamin C and they found the toxicity was lowered the result is that the aged are able to use their muscles to perform in the usual way. hus if you want your body to perform in peak condition, you will need to maintain a certain amount of vitamin C in your body - in fact you will be better off if your body have a certain aoumt of vitamin C for twenty four hours! There is no need to take a large amount of vitamin C (like 1000 mg) as it is easily discharge out through the urine - it will not remain in the body for long. And yes, vitamin C does not drive away the cold but rather they acts more like an antioxidant which prevents your body cell to be non toxic. Well, now you have a remedy for staying body capable - the research shows that as your spinal cord cell becomes toxic, it will affect the way you move your muscles. Old age can be beautiful if only you know how! Are you always forgetful? Well there is a cure, in the form of practicing Tai Chi Qian (a form of Chinese slow exercise) during the morning hours. Twice a week will do the trick but if you do it every morning, then you will also be able to keep your balance and prevents a fall. No joking, this is one of the tricks that researchers have found to actually work – and you don’t have to take any medicine! According to Dr. Elizabeth Eckstrom, “you’ve basically given yourself 3 extra years of staving off cognitive decline” if you do Tai Chi every morning. A person with cognitive decline can expect to lose on average 2 years of life before you touch that point where you virtually don’t remember what you did five minutes before. Tai Chi Qian is both an exercise and a meditative journey where you enable the flow of Chi from the stomach to your brain – which will improve your sense of balance and enhance the health of your body. You will not fall easily and that is a lot of good if you are in the aged category, again without the need to take in harmful medicines!
You are what you eat!
Well, not everyone believes in what they will become after eating a certain thing, right?
Indeed, food scientist have found that there is a great amount of truth in the saying. But you will not believe it because you would want to eat anything of your fancy. However, if you were to look at society, especially the more advance society, you will find that there are more obese people than thin people strolling round the streets. That is because people just do not want to stop eating their favourite food - most of their favourite food can be caterised as junk food. Scientist have found that you will get a healthier life if you stop eating junk food and instead eat more vegetables - right, eat more vegetabes as they will make your gut healthier which will mean your brain will get a healthier message. But to break into this routine is hard to do for the average guy. Do not wait until your body feels sick as there is very little time left to resuscitate your body to the health condition while you were much younger. It is also scaring to know that the younger generation is experiencing more cadiovascular diseases - the much fear of getting heart attack and its ensuing consecquences. But think of it, eating more vegetables is not a very hard thing to do.
Overweight? No problem - just take Ozempic or Wegovy!
It is been predicted by the experts that at least 90% of the US population will be overweight by 2030. So are we concerned? No, there is this easy way to weightloss - taking Ozempic or Wegovy. Just like that but indeed we are all very worried because people like to chose the easy way out - eat all we want and if conditions become bad, we just go for that medicine that is so easily available, albeit with a doctor's recomendation. Could the conditions get worse for the rest of the world? Yes, it is because of inflation and everyone gets a little bit less money to spend, the result is that everyone tries to stay home sitting in front of movies that have resulted in them getting sickness all over their bodies! However, it is not always doom as people can still do little exercises that can spurt their bloodflows and their Chi which will give them a healthy body. Yes, take care to doo the relevant exercises and also not to forget to cut down on your eating. Eating less and eating smart is the way to trim your body of fats - makes your gut feel healthy which will also make your mind healthy. So you don't have to go the Ozempic way - saves you a lot of money.