The physical therapy instructor talked about a youth-prolonging set of exercises

Nadezhda Zolotareva, a physical therapy instructor at the M. P. Konchalovsky State Clinical Hospital of the Moscow Department of Health, spoke about a set of exercises that prolong youth.

In conversation with aif.ru On Wednesday, May 27, she noted that even those women who do not attend fitness halls can maintain their health with simple gymnastics. Experts note that such exercises improve blood circulation in the upper body, help the joints of the arms and shoulders to receive the necessary nutrition and eventually reduce discomfort. As a result, the shoulders become stronger, and the joints become flexible and mobile.

The complex includes simple movements aimed at gently working out the muscles and joints. It includes exercises with arm lifts and breathing control, head turns to relieve tension in the neck, as well as lock-in movements that help stretch the muscles and improve the mobility of the shoulder girdle.

Special attention should be paid to exercises that simulate working on simulators.: they help strengthen the pectoral muscles and require a smooth movement of the arms in front of you. The complex also includes circular movements of the shoulders, which are performed without the participation of the body, and exercises with hands behind the head, which help to open the thoracic region.

The workout is complemented by dynamic arm movements, "hugs" to stretch the back and shoulders, as well as coordination exercises in which the arms move in opposite directions. The complex is completed with smooth rotations and hand lifts aimed at relaxation and recovery.

Regular performance of such exercises facilitates daily activities and helps to feel better.

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On the same day, it was reported that scientists at University College London had uncovered a link between nutrition in youth and the rate of aging. The study showed that adipose tissue is called the main "repository" of physiological memory — it is in it that stable transcriptional changes are recorded, which persist even after normalization of weight in people who have suffered obesity.

In April, Mikhail Bolkov, PhD, researcher at the Institute for the Study of Aging at the Russian Gerontological Research and Clinical Center at Pirogov University, told the website kp.ru that physical exercise should be accompanied by adequate therapy for age-related diseases and some kind of support other than physical activity. In his opinion, 7 thousand steps per day is a more realistic goal than 10 thousand. But even 4 thousand steps a day is better than 2 thousand steps.

Also in April, expert Daria Kozhevnikova said that aerobic exercise, unlike sweets, not only reduces cortisol levels, but also stimulates the production of hormones of joy — it is optimal to exercise for at least 45 minutes. If physical exertion is difficult, the specialist called for adapting gradually, looking for emotional anchors, for example, practicing to your favorite music, writes NSN.

In December, Galina Engelhardt, PhD, physiotherapist, Deputy Chief physician of the Clinic of Neurology and Orthopedics, spoke about the peculiarities of training after the age of 60. According to her, it is recommended to perform exercises aimed at strengthening the muscles, primarily the back, legs, and abs. Classes for 30-40 minutes three times a week at a moderate pace are most effective, writes RT.

At the same time, IA Regnum, citing scientists, reported that polluted air can reduce the benefits of regular physical activity by half. Meanwhile, the study shows that people who devoted at least 2.5 hours a week to sports had a 30% lower risk of premature death than those who led a sedentary lifestyle.