How to prevent old age and not become a burden on loved ones: 3 simple tips from Bubnovsky

Have you heard the expression “diseases get younger”? Bubnovsky is sure that this happened for one simple reason – we forgot about physical education, and now the Russians are “gloomy” in maintaining physical health – they do not know how to breathe, move and exercise gymnastic.

“Most people think their time hasn’t come yet – you can always lie on the couch,” says Bubnovsky. But treating yourself like this is a big mistake, because you can “lay down” to the point where it’s too late to take care of yourself. Healing physical activity will no longer save when the body “collapses”.

The doctor does not tire of repeating: “Load the muscles at any age – this is the key to health.” It is muscle tissue that performs the transport function in the body, and it is impossible to pump blood through all vessels without its help. A heart is not enough – it can only push blood through the aorta and set the pace.

Bubnovsky saw hundreds of people who had already lost their health by the age of 65 – the pills stopped helping them, the doctors turned their backs on them. And even then, the process can be reversed with the help of physical activity, but it is still better to start practicing them earlier – as soon as you feel the first negative changes in the body.

Read also: How to lose weight qualitatively: two simple steps to harmony according to Bubnovsky

According to Bubnovsky, to maintain fitness and activity, you don’t need an expensive gym membership — enough exercises you can do at home. He identifies several of them: the doctor called them the triad of longevity.

This exercise is good for the heart and lungs, and for a woman it will become a prevention of mastopathy. You can start with push-ups from the wall, then do them on the floor with an emphasis on your knees, after that, having gained strength, go to the classic version. According to Sergey Mikhailovich, already five push-ups a day are enough to improve blood circulation, but the more reps you do, the better. “Even a hundred times is only ten times ten,” says Bubnovsky.

Squats, says Bubnovsky, improve the return of blood to the heart. Before proceeding with them, Sergey Mikhailovich advises to consult a doctor and take an X-ray to exclude arthrosis of the knee and hip joints. Doing squats is very simple: stand near the table, put your hands on them, place your feet shoulder-width apart and sit down, bending your knees at 90 degrees, then return to the starting position.

With its help, we improve the peristalsis of the intestines and gallbladder, as well as the functioning of the kidneys. Lie on the floor, grasp with outstretched arms a fixed support – for example, the legs of the bed. Slightly bend your knees and, tearing your pelvis off the floor, raise them 90 degrees, then return them to their original position.

All exercises should be performed on the exhale, at the moment of tension, Bubnovsky recommends saying “Ha!” – this will prevent an increase in intracranial, intrathoracic and intra-abdominal pressure. After charging, you can take a cold shower. Then you need to rub the body dry – this will increase blood flow and tissue nutrition.

Another advice from Bubnovsky – do not try to set records! Start with five repetitions, add more when you feel strong enough to do them. Don’t expect the effect in a few days – make these exercises a daily part of your life to see the effect.