Zheng The secret to dressing middle-aged men: being proactive is more effective than being passive

Old Zhang is the most in the office Mr. Jin rubbed his neck and sighed, realizing that the goji berry tea handed to him by his colleague had already cooled three times. This once 'little whirlwind' on the basketball court now has to support the wall even when bending down to tie his shoelaces. The middle-aged man's body is like an old car that has been in disrepair for a long time. Although the maintenance manual is right in front of him, he always thinks about waiting for the dashboard to turn red before speaking.

1. Why is taking the initiative more effective than passive waiting?

1. The rate of decline in physical function is beyond imagination.

Muscle mass decreases by 1% annually from the age of 30, and by the age of 50, it may have decreased by a full 20%. This is not a simple numbers game, which means that a briefcase that could have been easily lifted may now cause a slight pain in the wrist.

2. Chronic The illness has a latent period of up to ten years [SEP], and the arrows on the physical examination report that fluctuate up and down actually laid the groundwork many years ago. Just like a credit card overdraft, waiting until the repayment date to rush is already too late.

3. Passive waiting consumes more repair costs

Compare the cost of regular physical examinations every year and the rush for sudden heart attacks The cost of rescue may not even be a fraction of the latter. Time is always a high-quality asset in the field of health.

Two and Three Key Areas of Proactive Management

1. Nutrient intake should be like precise navigation [SEP], throwing away the old concept of "just eat enough". Protein should be calculated at 1.2 grams per kilogram of body weight, and dietary fiber should be at least 25 grams per day. This is not about nitpicking, but about paying precise wages to cells.

2. Exercise must break through the comfort zone

Walking and walking dogs are not considered true exercise and require 150 minutes of moderate to high-intensity exercise per week. When the heart rate accelerates to the point of speaking with slight wheezing, the body will initiate a repair program.

3. Sleep quality needs to be actively cultivated.

Stop eating two hours before bedtime and keep the bedroom temperature around 20 degrees Celsius. These details determine the secretion of growth hormone and directly affect the state the next day.

3. Establish sustainable health habits

1. Set up visible progress bars

Use a fitness bracelet to record daily steps, and a refrigerator sticker to record vegetable and fruit intake. Visualized data is more persuasive than fuzzy perception.

2. Find a peer supervision mechanism

and schedule a weekly vegetarian day with colleagues to climb stairs during lunch break and family members. Social pressure can sometimes be more effective than self-discipline.

3. Allow occasional flexibility.

Eating more hot pot during social events can be balanced with a light diet for the next two days. Health is a long-term battle, not a one-day winner. If that old car starts regular maintenance now, it may be able to run another 100000 kilometers. Instead of waiting to be carried into the emergency room on a stretcher, it's better to tie your shoelaces and go for a quick walk in the park now. Middle age is not the final destination for health, but the best way to transfer to the correct train Good timing.