Not moving at ordinary times at the age of 50. Ten moves "+10 action" will make your brain swell

The 2019 study published by Boston University in the United States in JAMA's "American Medical Magazine" on more than 2,000 people aged 53 points out that walking and light physical activities, such as doing housework or walking to shopping at supermarkets that are farther away, can increase brain capacity and delay brain degeneration time, and it will be better for people over 50 and who are usually unmoved.

After 50 years of age, in addition to the gradual loss of physical strength, muscle strength and bone, the "brain" will also gradually atrophy, shrinking at a rate of 0.5% per year from the age of 60 to 91, resulting in a decrease in cognitive function. If the brain continues to atrophy and severe degeneration, it may increase the risk of future cognitive dysfunction and depression, and may even become dementia. Currently, 1 in every 5 people over the age of 80 is dementia.

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Taiwan Teachers' Education Teaching from the Department of Physical Education in University said that the article was published last year's JAMA study pointed out that among people who do not have exercise habits, as long as they walk more than 7,500 steps a day, the brain will be delayed for 2.2 years compared with those who do not reach it; 1 hour of physical activity every day can also delay degeneration for 1.4 years.

Many silver hair tribes with health problems, weakness, and normal immobility are still unable to exercise at this stage. For this group, Xu Huiyu, director of the Food Nutrition Center of the Dong Foundation, suggested that through "+10 action", spend 10 minutes more every day than now, and then gradually increase strength after habits.

"+10 Movement" includes staying busy, sitting soon, using the stairs to get up and down the building, doing housework, doing TV, and doing easy exercise and stretching, increasing walking and riding opportunities when going out, walking to supermarkets farther than usual, making more use of nearby parks and sports facilities, participating in local sports clubs, and taking big steps and walking as fast as possible when going out and walking with family and friends on holidays.

Xu Huiyu said that as long as the body has activities, it is beneficial to brain health, including reducing cognitive function decline and improving mood. Although there are more time after retirement, there are still many silver hair people who are not moved. The reasons include poor physical condition. Retirement means having to live a relaxed life, lack of energy, and being very tired of exercise. The less you move, the easier it is to become weak and form a vicious cycle.

Xu Huiyu also reminded that people who have not yet entered the silver hair stage have their brains started to shrink after they are 50 years old and need to prevent and delay the occurrence of dementia. The earlier they start, the better the effect. Another advantage of sports is that it can increase social interaction. In addition to making sports more interesting and easy to continue, interaction can help improve brain and emotions, and can also increase self-confidence and satisfaction.