If you regularly engage in the seemingly small activities listed below, they can help extend your lifespan and allow you to live longer.
After turning 40, the body begins to weaken, making it essential to take proper care of it. When the body is nourished correctly, the functions of its organs work better, physiological functions are maintained more effectively, and the aging process slows down, naturally leading to a longer life.
After 40, regularly doing these 4 small activities will secretly help you “extend your lifespan”, so start as soon as possible:
1. Deep Breathing
Practicing deep and long breathing allows us to take in more oxygen into the lungs, aiding blood circulation.
After turning 40, you can incorporate small exercises to enhance your health, especially by practicing deep breathing regularly. Deep and long breathing helps us absorb more oxygen into the lungs and blood, promoting blood circulation and ensuring the heart receives enough oxygen to support cardiovascular health, circulation, and the immune system. Deep breathing also has mental benefits, helping to reduce fatigue, stress, and lack of clarity.
Here are 4 specific steps for proper deep breathing:
- Step 1: Place your hands on your belly and chest to feel the movements of the lungs and abdomen. Sit up straight, expanding your belly to relieve tension.
- Step 2: Take a deep breath and expand your belly. Place your hands on your belly and feel the outward movement caused by the diaphragm and the chest expanding. Hold your breath and count to 6.
- Step 3: Exhale slowly while silently counting to 7, feeling the complete release of your breath to achieve mental relaxation.
- Step 4: Perform and repeat the above steps until you feel calm, about 10-15 times.
You can apply this method daily to enhance health and extend your lifespan consistently.
2. Glute Bridge Exercise
The glute bridge exercise helps prevent hemorrhoids and promotes bowel movement.
Practicing the glute bridge correctly can prevent many diseases, including hemorrhoids, and promote bowel movements while enhancing circulation and metabolism, which is beneficial for alleviating constipation. Since 70% of the immune system is located in the digestive tract, a healthy digestive system also means good physical health and longevity.
How to perform the glute bridge exercise
- Step 1: Lie on your back with your arms comfortably extended along your body. Bend your knees so that your feet are flat on the mat.
- Step 2: Push your heels down firmly, lifting your hips off the floor while keeping your back straight. Hold this position for 1-2 seconds.
- Step 3: Slowly lower your hips back to the starting position while inhaling. Repeat the movement.
3. Squats
Regular squat exercises are highly effective for enhancing health. Squats involve simple movements of standing up and sitting down in a fixed posture and technique. They directly target the glute and thigh muscles, helping to burn off accumulated fat and tone these areas.
Performing squats correctly also increases blood circulation, giving the skin a healthy glow.
People who lead a sedentary lifestyle for extended periods are prone to joint degeneration. Regular squats not only help burn calories and control weight but also strengthen joint health.
Additionally, practicing squats correctly improves blood circulation, enhances skin health, and helps maintain good physical condition, contributing to longevity.
How to perform squats
- Step 1: Stand straight with your feet shoulder-width apart. Cross your arms in front of your chest and look straight ahead.
- Step 2: Inhale, lowering your body as much as possible while pushing your hips back, ensuring your thighs are parallel to the ground and your knees do not go beyond your toes. Engage your abdominal and glute muscles.
- Step 3: Exhale, pushing your body back to the starting position.
Repeat the movement 10-15 times per set, with 3-4 sets per workout.
4. Fist Clenching
Regularly performing fist clenching is also beneficial for health.
Regularly clenching your fists can enhance health. This action can increase the flexibility of your fingers, and when your fingers are more agile, brain functions are maintained better.
Many people who do not move their fingers much may reduce their dexterity, which can negatively affect brain function. By moving your fingers more and promoting local blood circulation through fist clenching, you can improve brain function, delay aging, and enhance overall health.
