Exercising is not only about shaping an ideal body, but also prolonging life. One of the main keys to a healthy and long life is to routinely train two vital organs of the body, the heart and lungs.
Train Your Heart and Lungs
If not trained routinely, the function of both will decline with age. The heart and lungs are the two organs that need the most attention. It's like if they stop working, our validity period in this world is also over.
The heart is responsible for pumping blood and oxygen throughout the body, while the lungs channel oxygen for metabolism. If not optimally active, the quality of life will also decrease.
If the heart doesn't beat for a minute, it's over. If the lungs don't breathe for five minutes, they fail to breathe, and it's over.
How to maintain it? Not through expensive supplements, but regular exercise, especially aerobic exercise.
Aerobic Exercise is a Longevity Medicine
Aerobic exercise is a rhythmic, continuous activity that involves large muscle groups and increases the heart rate. Examples include:
- Fast way
- Run
- Bicycle
- Swim
- Up and down stairs
- Aerobics
- Jump rope
This exercise should be done at least 30 minutes every day, or at least 150 minutes per week. Exercise is medicine, so we must 'torture' these two organs with the right recipe so that their function lasts long.
Not Because You're Old, You Stop Exercising
A common mistake people often make is to think of old age as a reason to stop exercising. In fact, it is the opposite. The older you get, the more your body needs exercise.
Over the age of 40, brain, heart, and lung function begins to decline. Muscles shrink faster if not used. Therefore, it is important to stay active to maintain fitness and slow the aging process.
It's not because we get older that we stop exercising, but because we stop exercising our bodies get older.
Besides aerobics for the heart and lungs, there are two other types of exercise that are no less important:
1. Muscle strength training
Use your own body weight, such as push-ups, sit-ups, or planks. Just 7 minutes can provide significant effects if done regularly.
2. Flexibility exercises (stretching)
Focus your stretches on any areas that feel stiff or uncomfortable. Hold each area for at least 10 seconds to maintain flexibility.
If you are 60 years old and above, add one more type of exercise, namely balance training. For example, stand on one leg and hold for 20 seconds to prevent the risk of falling.
Sports According to Interest
Not everyone is suited to the same type of exercise. That's why it's important to choose a physical activity that suits your interests and abilities.
People who like to walk should not be forced to run. Those who like to bike should not be forced to swim. Adjust to your talents and interests to be consistent.
The article was created based on the Healthy Monday program in collaboration between EMC Healthcare and Liputan6, with resource persons dr. Alfa Januar Krista, Sp.OT (Foot and Ankle Surgeon), M.Kes, FICS, AIFO-K (Orthopedic & Traumatology Specialist, Foot & Ankle Surgeon RS EMC Pekayon) & dr. Anita Suryani, Sp.KO (Sports Medicine Specialist RS EMC Grha Kedoya & Sentul).