Name: 適合 50 歲以上人群的唯一 8 種抗衰老運動！(醫生從不說） (The ONLY 8 Anti-Aging Exercises for Those Over 50! (Doctors Never Say))
Uploaded: 2024-07-23T12:03:22.000Z
Duration: 19 min 48 s

The Only 8 Anti-Aging Exercises Everyone Over 50 Needs.

50 歲以上的人都需要的僅有的 8 種抗衰老運動。

Today we're going to explore the only 8 essential anti-aging exercises for those over 50.

今天，我們將探討 50 歲以上人群僅有的 8 種必備抗衰老運動。

As we age, maintaining an exercise routine is crucial to preserving strength, flexibility and vitality.

隨著年齡的增長，堅持鍛鍊對於保持力量、靈活性和活力至關重要。

In this video you'll discover how these specific exercises can help combat the signs of aging, improve your overall health, and enhance your quality of life.

在這段視頻中，您將發現這些特定的運動如何幫助對抗衰老跡象、改善整體健康和提高生活品質。

As the fifth exercise is particularly crucial for your health.

Let's begin this journey towards a healthier and more active aging.

讓我們開始這段旅程，邁向更健康、更積極的老年生活。

Aging is a natural process that we all go through, marked by physical and biological changes that can lead to muscle weakness, loss of flexibility and decreased vitality.

衰老是我們每個人都會經歷的一個自然過程，其特點是身體和生理上的變化，這些變化會導致肌肉無力、靈活性下降和活力減弱。

As the body ages, muscle mass tends to decrease, joints can become stiffer and bone density can reduce, making us more susceptible to falls and injuries.

隨著年齡的增長，肌肉量會減少，關節會變得僵硬，骨密度也會降低，從而使我們更容易跌倒和受傷。

Staying physically active is essential to combat these effects of aging.

保持體育鍛煉對於對抗衰老的影響至關重要。

The right exercises can help maintain muscle strength, improve mobility and boost energy, allowing for a healthier and more independent life.

正確的鍛鍊有助於保持肌肉力量、改善活動能力和增強活力，從而使生活更健康、更獨立。

This is where the Only 8 Anti-Aging Exercises come in, which anyone can do at home without the need for complex or expensive equipment.

這就是 "僅有的 8 種抗衰老運動 "的作用所在，任何人都可以在家做，無需複雜或昂貴的設備。

In this video we will present the Only 8 Anti-Aging Exercises that everyone over 50 should incorporate into their routine.

在本視頻中，我們將介紹 50 歲以上的人都應納入日常鍛鍊的 8 種抗衰老運動。

These exercises have been chosen for their effectiveness in strengthening muscles, improving flexibility and promoting overall health.

之所以選擇這些運動，是因為它們在增強肌肉、提高靈活性和促進整體健康方面效果顯著。

Stay with us until the end and discover how small changes in your exercise routine can make a big difference in your quality of life.

和我們一起堅持到最後，發現運動方式的微小改變會給您的生活品質帶來怎樣的巨大變化。

Squats are a fundamental exercise that uses bodyweight to work several muscle groups simultaneously.

深蹲是一項基本運動，它利用體重同時鍛鍊多個肌肉群。

This basic movement which we do daily without noticing, like when sitting and standing from a chair, is essential for maintaining strength and mobility.

我們每天都在不知不覺中做著這些基本動作，比如從椅子上坐起來和站起來，這些動作對於保持力量和活動能力至關重要。

Performing squats regularly can bring numerous benefits to the body, improving muscle strength, joint health and even contributing to weight loss.

經常做深蹲能給身體帶來很多好處，增強肌肉力量，改善關節健康，甚至有助於減肥。

To perform a squat correctly, start with your feet shoulder-width apart, keeping your spine straight and your gaze forward.

要正確進行深蹲，首先雙腳分開與肩同寬，保持脊柱挺直，目視前方。

Slowly lower yourself by bending your knees and pushing your hips back as if you were sitting in a chair, until your thighs are parallel to the floor.

像坐在椅子上一樣，彎曲膝蓋，臀部向後用力，慢慢放低身體，直到大腿與地面平行。

Return to the starting position by pushing your heels into the ground and maintaining proper posture throughout the movement.

腳跟用力踩地，回到起始位置，並在整個動作過程中保持正確的姿勢。

It's important to warm up well before starting and focus on technique to avoid injuries.

重要的是，開始前要做好熱身運動，並注重技術，以避免受傷。

First, they strengthen the muscles of the legs, glutes and calves, increasing muscle strength and endurance.

首先，它們能增強腿部、臀部和小腿的肌肉，增加肌肉力量和耐力。

Additionally, this exercise promotes hypertrophy, resulting in more defined and toned legs and glutes.

此外，這項運動還能促進肌肉肥大，使腿部和臀部線條更清晰、更健美。

Regular squatting also improves joint health, especially in the knees and hips, increasing stability and reducing the risk of injuries.

經常深蹲還能改善關節健康，尤其是膝關節和髖關節，增強穩定性，降低受傷風險。

Another positive aspect of squats is the increase in body flexibility.

深蹲的另一個積極方面是增加身體的靈活性。

During the movement you work a wide range of motions in the hips, knees and ankles, which improves the elasticity of the muscles and tendons in these areas.

在運動過程中，你可以在臀部、膝蓋和腳踝處進行大範圍的運動，從而改善這些部位肌肉和肌腱的彈性。

This flexibility is beneficial not only for exercise performance, but also for daily activities, making everyday tasks easier and less likely to cause injuries.

這種靈活性不僅有益於運動表現，也有益於日常活動，使日常工作更輕鬆，更不易受傷。

Furthermore, daily squats help maintain a healthy weight and burn fat.

此外，每天深蹲有助於保持健康體重和燃燒脂肪。

As a high-intensity exercise, they consume a lot of energy, contributing to the caloric deficit needed for fat loss.

作為一種高強度運動，它們會消耗大量能量，造成減脂所需的熱量赤字。

The increase in muscle mass also accelerates metabolism, helping to burn more calories even at rest.

肌肉量的增加還能加速新陳代謝，即使在休息時也能幫助燃燒更多卡路里。

Incorporating squats into your daily routine can, therefore, be a powerful ally in the journey towards a stronger and healthier body.

是以，在日常鍛鍊中加入深蹲動作，可以成為您邁向更強壯、更健康身體的強大盟友。

Finally, squats improve posture and balance by strengthening the core muscles and helping maintain proper posture.

最後，深蹲能增強核心肌肉，幫助保持正確的姿勢，從而改善姿勢和平衡。

This not only makes you look more confident, but also prevents back pain and postural problems.

這不僅能讓你看起來更自信，還能防止背部疼痛和姿勢問題。

With regular practice, squats contribute to greater functional capacity, making it easier to perform various daily and sports activities, and promoting a better quality of life in the long term.

通過定期練習，深蹲有助於提高機能能力，使各種日常活動和體育活動更加輕鬆，並從長遠來看提高生活品質。

Number 2 Dumbbell Biceps Curl The dumbbell biceps curl is an essential exercise for strengthening arm muscles, especially beneficial for older adults.

第 2 項 啞鈴二頭肌捲曲 啞鈴二頭肌捲曲是增強手臂肌肉的基本運動，對老年人尤其有益。

As we age, muscle loss, known as sarcopenia, can compromise arm strength and functionality.

隨著年齡的增長，肌肉流失（即肌肉疏鬆症）會影響手臂的力量和功能。

Keeping the biceps muscles strong is crucial for daily activities like carrying objects, getting up, and providing support.

保持強健的二頭肌對日常活動至關重要，如搬運物品、起身和提供支撐。

To perform the dumbbell biceps curl, start by standing with your feet shoulder-width apart and a dumbbell in each hand.

做啞鈴二頭肌捲曲時，首先站立，雙腳分開與肩同寬，雙手各持一個啞鈴。

Keep your arms extended along your body with your palms facing forward.

Bend your elbows and lift the dumbbells towards your shoulders, contracting the biceps muscles.

彎曲手肘，將啞鈴舉向肩膀，收縮二頭肌。

Then slowly lower the dumbbells back to the starting position.

然後慢慢將啞鈴放回起始位置。

It's important to keep the movement controlled and avoid swinging the body to ensure the biceps are doing all the work.

重要的是要控制動作，避免擺動身體，以確保肱二頭肌完成所有工作。

Strengthening the biceps offers various health and daily functionality benefits.

增強肱二頭肌對健康和日常功能都有各種益處。

Besides improving muscle strength, this exercise helps increase bone density, which is particularly important for preventing osteoporosis in older adults.

除了增強肌肉力量，這項運動還有助於增加骨密度，這對預防老年人骨質疏鬆症尤為重要。

Stronger muscles also help protect joints, reducing the risk of injuries and providing greater stability.

更強壯的肌肉還有助於保護關節，降低受傷的風險，並提供更大的穩定性。

Another significant benefit of the dumbbell biceps curl is posture improvement.

啞鈴二頭肌捲曲的另一個重要好處是改善姿勢。

Stronger arm muscles contribute to shoulder and spine stability, helping to maintain an upright and healthy posture.

更強壯的手臂肌肉有助於肩部和脊柱的穩定，有助於保持直立和健康的姿勢。

This is crucial for avoiding back pain and other postural issues that can arise with age.

這對於避免背痛和其他隨著年齡增長可能出現的姿勢問題至關重要。

Regular strength training exercises, such as the dumbbell biceps curl, contribute to better balance and coordination.

定期進行力量訓練，如啞鈴二頭肌捲曲，有助於提高平衡和協調能力。

This can reduce the risk of falls, a common problem among the elderly.

這可以降低老年人常見的跌倒風險。

Incorporating this exercise into a workout routine can, therefore, significantly improve quality of life and functional independence, helping older adults maintain their mobility and ability to perform daily tasks with ease.

是以，將這項運動納入日常鍛鍊中，可以大大提高生活品質和功能獨立性，幫助老年人保持行動能力和輕鬆完成日常任務的能力。

The shoulder press is a highly effective exercise for strengthening shoulder muscles, crucial for maintaining functionality and independence, especially in older adults.

肩部推舉是一種非常有效的鍛鍊方法，可以增強肩部肌肉的力量，對保持身體功能和獨立性至關重要，尤其是對老年人而言。

Over the years, shoulder muscles can weaken, affecting the ability to perform everyday tasks like lifting objects, reaching high shelves and dressing.

隨著時間的推移，肩部肌肉會逐漸變弱，從而影響到日常工作的能力，如舉起物品、夠到高處的架子和穿衣服。

Strengthening the shoulders can prevent these limitations and improve quality of life.

加強肩部力量可以避免這些限制，提高生活品質。

To execute the shoulder press correctly, start by sitting on a bench with a straight back or standing with your feet shoulder width apart.

要正確進行肩部推舉，首先要坐在長凳上，背部挺直，或者雙腳分開與肩同寬站立。

Hold a dumbbell in each hand, with your arms bent and the weights aligned with your shoulders, palms facing forward.

雙手各持一個啞鈴，手臂彎曲，重物與肩膀對齊，手掌朝前。

Push the dumbbells upward, fully extending your arms, then slowly lower them back to the starting position.

將啞鈴向上推，充分伸展雙臂，然後慢慢放回起始位置。

Ensure the movement is controlled and avoid arching your back, focusing on activating the shoulder muscles.

確保動作受到控制，避免弓背，重點是激活肩部肌肉。

Strengthening the shoulder muscles provides several important health benefits.

增強肩部肌肉對健康有多種重要益處。

First, it improves the stability and mobility of the shoulder joints, essential for safe and efficient movement.

首先，它能提高肩關節的穩定性和活動性，這對安全高效的運動至關重要。

This is particularly important for older adults, as it helps maintain functional capacity and reduces the risk of joint wear-related injuries.

這對老年人尤為重要，因為它有助於保持身體機能，降低關節磨損相關損傷的風險。

Besides improving strength and mobility, the shoulder press also contributes to bone health.

除了增強力量和靈活性，肩部推舉還有助於骨骼健康。

Resistance exercise helps increase bone density, reducing the risk of osteoporosis, a common concern in older adults.

阻力運動有助於增加骨密度，降低骨質疏鬆症的風險，這是老年人普遍關注的問題。

Stronger bones are less prone to fractures, providing an additional layer of protection against falls and other accidents.

更強壯的骨骼不容易骨折，為防止跌倒和其他意外提供了額外的保護。

Strong shoulders also support the spine more effectively, helping to maintain an upright posture and reducing tension in the back and neck.

強壯的肩膀還能更有效地支撐脊柱，幫助保持挺拔的姿勢，減少背部和頸部的緊張。

This can alleviate chronic pain and prevent the development of postural problems.

這可以減輕慢性疼痛，防止姿勢問題的發生。

Pilates is an exercise method that offers numerous benefits for the body and mind, particularly advantageous for older adults.

普拉提是一種對身心有諸多益處的鍛鍊方法，對老年人尤其有利。

Developed by Joseph Pilates in the early 20th century, this exercise system focuses on strengthening the core, abdominal, back and hip muscles, improving flexibility, posture and balance.

該運動系統由約瑟夫-普拉提於 20 世紀初開發，重點在於強化核心、腹部、背部和臀部肌肉，改善柔韌性、姿勢和平衡。

For older adults, these areas are crucial for maintaining mobility and independence.

對於老年人來說，這些區域對於保持行動能力和獨立性至關重要。

To practice Pilates, it's important to start with basic movements and gradually progress as strength and flexibility improve.

要練習普拉提，必須從基本動作開始，隨著力量和靈活性的提高而逐漸進步。

Common exercises include the hundred, where you lie on your back, lift your legs and shoulders off the floor, and pump your arms while maintaining controlled breathing and the roll-up, which involves lying on your back and slowly rolling up to a seated position and then forward, stretching the spine.

常見的運動包括百式運動，即仰臥，將雙腿和肩膀抬離地面，在保持有節制的呼吸的同時抽動雙臂；捲起運動，即仰臥，慢慢捲起至坐姿，然後向前，拉伸脊柱。

These movements help strengthen the core and improve flexibility.

這些動作有助於增強核心力量，提高靈活性。

The muscular benefits of Pilates are significant.

By focusing on core strengthening, Pilates helps stabilize the spine and prevent injuries.

普拉提注重加強核心力量，有助於穩定脊柱和預防受傷。

The abdominal and back muscles are worked in a balanced manner, improving posture and relieving back pain, common in older adults.

腹部和背部肌肉得到均衡鍛鍊，改善姿勢，緩解老年人常見的背部疼痛。

Additionally, Pilates promotes muscle toning without adding excessive mass, keeping muscles long and flexible.

此外，普拉提還能在不增加過多肌肉的情況下促進肌肉塑形，保持肌肉的纖長和靈活性。

The impact of Pilates on joints is equally important.

普拉提對關節的影響同樣重要。

The smooth, controlled movements help increase joint mobility without overloading the joints.

平穩、可控的動作有助於增加關節的活動度，而不會使關節負擔過重。

This is especially beneficial for people with arthritis or other joint conditions, as it reduces stiffness and improves range of motion.

這對患有關節炎或其他關節疾病的人尤其有益，因為它能減輕僵硬感，改善活動範圍。

Regular practice can help maintain healthy joints and prevent excessive wear.

定期練習有助於保持關節健康，防止過度磨損。

Beyond physical benefits, Pilates has a significant positive impact on mental health.

除了身體上的益處，普拉提對心理健康也有顯著的積極影響。

The emphasis on controlled breathing and concentration during exercises promotes mindfulness, reducing stress and improving mental well-being.

在練習過程中，強調控制呼吸和集中注意力，可以促進正念，減輕壓力，改善心理健康。

Regular practice can increase pain tolerance by improving circulation and muscle health.

經常練習可以改善血液循環和肌肉健康，從而提高對疼痛的耐受力。

Facing the challenges of each session encourages practitioners to be better than yesterday.

面對每一屆會議的挑戰，鼓勵從業人員比昨天做得更好。

Promoting a sense of accomplishment and continuous progress.

Incorporating Pilates into daily routine can, therefore, lead to a healthier, balanced and active life for people of all ages.

是以，將普拉提融入日常生活，可以讓各個年齡段的人過上更加健康、平衡和積極的生活。

This exercise helps maintain range of motion and prevent joint stiffness.

這項運動有助於保持運動範圍，防止關節僵硬。

To perform the knee to chest exercise, start by lying on your back on a comfortable surface, such as an exercise mat.

做膝頂胸運動時，首先仰臥在舒適的地面上，如健身墊。

Bend one leg at the knee and bring it towards your chest, holding the lower thigh or knee with your hands.

彎曲一條腿的膝蓋，將其伸向胸前，雙手握住大腿下部或膝蓋。

Keep the other leg extended on the floor.

Gently pull the knee towards your chest until you feel a stretch in the lower back and glutes.

輕輕地將膝蓋拉向胸部，直到感覺到下背部和臀部有拉伸感。

Hold this position for 20 to 30 seconds, then switch legs.

保持這個姿勢 20 到 30 秒，然後換腿。

Repeat the exercise several times with each leg.

This exercise is especially beneficial for relieving tension in the lower back.

這項運動尤其有利於緩解下背部的緊張。

Older adults often suffer from lower back pain due to years of wear and poor posture.

由於長年累月的磨損和姿勢不良，老年人經常會感到下背部疼痛。