The most life-saving piece of skin! 10 minutes of breathing muscle exercise every day to prevent coughing and inhalation pneumonia from the husband

Editor: After the age of 50, will you easily get out of breath when walking, get up during meals, cough, or even increase the frequency of mistreatment? As people grow older, muscles will lose year by year, especially the lungs and throat muscles that usually less deliberately exercise. The breathing and chewing functions controlled by these two parts are closely related to the life safety of the elderly. Do "lung work" and "throat work" frequently, and save your life and rejuvenate!

The human body has more than 600 muscles, which lifts up our daily activities. However, medical studies have shown that after age 40, human muscle mass will lose 8% every 10 years, which may eventually lead to "sarcopenia" that disables older people. In recent years, more and more people have realized the importance of muscle training. But is the muscle training you do really training to the parts you train?

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已步入高齡社會的日本，近年來提倡兩種肌肉訓練活動：「肺活」和「喉活」（編按：在日文中，「ＯＯ活」即積極進行某件事之意。例如「就活」是努力找工作、「婚活」則是積極結婚對象）。

The lungs and throat are parts that people usually exercise less deliberately, so muscles are particularly prone to loss. The muscle groups in these two parts dominate breathing and swallowing functions respectively. Therefore, it can be said that protecting the muscles in the lungs and throat is to protect the safety of the elderly.

If your lungs are not good, your health will be bad! Breathing per second tests your lung age

The principal of Tokyo Youming Medical University pointed out that there are more than 20 muscles around a person's lungs, which helps us perform breathing and inhaling. These muscles are called "breathing muscles", among which the rib muscles between the ribs and the diaphragm below the ribs are the most representative. The body's muscle mass will be lost due to aging, and respiratory muscles are no exception.

Therefore, without special swelling, the human respiratory function will decline significantly before and after the age of 60. Respiratory changes, walking and exercise are particularly easy to breathe, which makes the New Chen Daixi worse. People with large lung capacity and good breathing function are not only more energetic and easier to fall asleep at night, but also comprehensively improve physical health.

How to judge whether the lungs are healthy or not? The Japanese Respiratory Society has a set of formulas to calculate "lung age".

男性的肺年齡：（0.036 X身高）- 1.178 – 儀器所測得之用力呼氣1秒量（FEV1）／0.028

女性的肺年齡：（0.022 X身高）- 0.005 – 儀器所測得之用力呼氣1秒量（FEV1）／0.022

相關調查的結果顯示，除了老化以外，抽菸、空汙、缺乏運動等因素，都會讓現代人的肺年齡遠高於實際年齡。 If you want to "rejuvenate" your lungs, you must first have a good habit of living. Including quitting smoking, wearing masks when air quality is too poor, using air cleaner, etc. In addition, training of respiratory muscles is also indispensable.

4 "lung" movements help you practice your respiratory muscles

In Japan, lung capacity decline has become a very important health issue for the public. Media including Tokyo TV Station and Japanese News all report on topics and put forward training suggestions. The following are 4 sets of lung activity. After 10 minutes a day, you can exercise your breathing muscles well.

1. Side abdominal muscle stretching exercises

(Video source: GronG グロング)

Sit on both legs and raise your left hand. Straighten your back and the outer side of your left chest and stretch forward smoothly. After 10 seconds to 20 seconds, change your right hand and repeat the same action.

2. Baute bottle air suction method

prepares a 2-liter Baute bottle, and use its mouth to absorb air forcefully until the bottle is sunken. This simple method can swell the muscles of the diaphragm, but because it is easier to get tired, you can take a break before doing it.

3. The air blowing ball breathing method

is contrary to the aforementioned Ball breathing method, the focus of the exercise of the air blowing ball is to "charge the air ball with the minimum number of times possible." According to statistics, adult men breathe a gas ball on average 4 times, while adult women blew 6 times. The movement of the air ball will use the muscles around the abdomen and some dorsal muscles. Practice several times more, which will greatly improve the lung capacity.

4. Breathe muscle massage before going to bed

Lying flat on the bed, your mouth is in an O-shaped shape and slowly exhale. Place your hands on the position of the diaphragm under the ribs to perform abdominal breathing. Massage the rib muscles and chest muscles with your hands. Relax the muscles before going to bed to make your breathing more relaxed.

The throat muscles are degenerated and cannot be eaten, and it is easy to get, and the sound will get older.

Why is it easy to get and cough when eating? This is not a mistake or a dazed mind, it may be the muscles in the throat that have deteriorated.

There is a block behind the root of the tongue that will create soft bones, just like a cucumber above the gas tube, which can ensure that food enters the esophagus after being swallowed, rather than the gas tube. When the muscles that support the muscles that move up and downward, causing this "pin" to not be properly mounted, it will cause mishap and cough.

Poor swallowing function will affect the person's eating condition and make the body unable to obtain enough nutrients. In addition, if food falls into the gas tube for a long time, it will become inhaled pneumonia over time. As we grow older, the throat becomes weaker than the muscles, and it is even a fatal risk factor.

How to determine whether your throat muscles are strong? Shinsuke Idea, assistant professor at the Medical School of Miyazaki University in Japan, proposed several test standards:

1. The chance of eating will increase

2. The frequency of clearing your throat will increase

3. I cough when sleeping

4. I feel "kaka" when drinking drinks

5. I often feel that there is something in my throat

6. The voice of speaking has changed

If more than 2 of the above symptoms meet, it means that the throat muscles have begun to degenerate. If more than 4 symptoms are in line with each other, it means that the symptoms of degeneration are quite obvious.

4 types of throat activity reduce pneumonia risk and can also reduce the face

If you are also a "throatless" group, you might as well refer to the four sets of "throat activity" movements designed by Japanese otolaryngology expert Koichiro Nishiyama. Spending 5 minutes of practice every day will not only reduce the risk of inhaled pneumonia in the future, but also have other additional benefits. When the throat junction moves up and down, it will move to a series of laryngeal muscles including "upper laryngeal muscle group", making the relaxed cervical muscles tight. In addition, the position of the sound belt is at the back of the throat. Sliding the throat and muscles will make the sound belt more flexible, which can improve problems such as rough sound caused by aging.

1. Swallow the slurry and put the palm of your hand on the slurry, looking towards the belly. Press the head down and then push the amount head back. Do swallowing action to keep the throat in an upward position for 5 seconds. Repeat 5 to 10 times.

(from US ST Online)

2. Lift the jaw and fuck the thumb behind the chin, press down hard, and then use the power of the thumb to push the chin upward. Do swallowing action to keep the throat in an upward position for 5 seconds. Repeat 5 to 10 times.

3. The throat E sound exercise

The corners of the mouth extend to both sides, and the sound of "E" sound is emitted, and I continue to feel that the throat is full of strength around it, and it lasts for 5 seconds. Repeat 2 to 3 times.

4. Sinking and swallowing exercises

Slowly perform swallowing actions, feeling the throat move up and down.

Spend a little time to practice 8 sets of actions every day, which can bring decisive changes to your life in your old age, and may even save your life!

Original text: The most life-saving piece of skin needs to be practiced! 10 minutes of breathing muscle exercise every day to prevent the nurse from experiencing inhaled pneumonia