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Professor Suggests a New Way to Improve Walking Speed, Posture and Flexibility for Longevity – Without Going to Gym

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Is it necessary to spend countless hours on repetitive cardio exercises, invest in an expensive gym membership, and purchase fancy equipment in order to achieve and maintain a healthy physique? Maybe not, suggest a professor from Edinburgh University.

Who said staying fit in your later years had to be expensive? Recent research suggests that maintaining your health as you age could be as simple as swinging your arms. A study revealed that women in their 60s and 70s who engaged in a traditional Chinese arm-swinging exercise, known as Shuai Shou Gong, three times a week for two months experienced notable improvements in walking speed, posture, and flexibility.

Beyond the physical benefits, participants in the study also reported enhanced ease in performing day-to-day activities such as dressing and cooking. Even the once-difficult task of touching their toes became more attainable. These promising results highlight the potential of this low-cost exercise regimen as a secret to a healthy and active lifestyle in older adults.

By incorporating the rhythmic arm-swinging movements of Shuai Shou Gong into your regular routine, you can reap the benefits of improved physical fitness, increased flexibility, and enhanced overall well-being.

The results show “that the gentle, rhythmic, whole-body sequence of movements of Shuai Shou Gong may be readily learned and enjoyed by older adults and improves general health and wellbeing,” Researcher Professor Neil Roberts.

The Arm Swing Sequence

This ancient exercise routine, with roots dating back over 1,000 years, involves a series of five distinct arm swings. These arm swings are performed in a repetitive sequence, providing a comprehensive workout for your upper body.

  1. Forward and Backward Arm Swings: Begin by swinging your arms backward, extending them as far back as comfortably possible. Then, fluidly swing them forward to shoulder height. Repeat this movement several times to invigorate your upper body and prepare for the subsequent exercises.
  2. Double Knee Bends: During the fifth swing, introduce a double knee bend technique to intensify the workout. As you swing your arms back, bend your knees once, and then, as you bring your arms forward, bend your knees again. The double knee bends add an extra element of strength training and engage the muscles in your hips and thighs, fostering their development.

In this study, a total of 56 women between the ages of 60 and 80 participated and were divided into two distinct groups.

The first group engaged in 40-minute-long Shuai Shou Gong classes three times a week for a duration of two months.

Conversely, the second group continued with their regular daily routines. Following the study period, the participants who participated in the Shuai Shou Gong classes experienced significant improvements in their posture, gait, and flexibility.

Moreover, they noticed enhanced ease in performing daily tasks and reported a heightened sense of confidence. In contrast, the individuals from the second group did not observe any noticeable improvements, and, in fact, their walking ability exhibited signs of deterioration.

“It would maintain quality of life, contribute to good mental health, and may even slow down general aging,” according to the professor.

Image Credit: Getty

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