Sprightly Exercises to Keep You Going to Age 100

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Sprightly Exercises to Keep You Going to Age 100
Author: James Shūichi Nakano
Specifications: ISBN  978-4591149898
192 pages
13.0 x 19.0 cm / 5.2 x 7.6 in (WxH)
Category: Health
Publisher: Poplar Publishing Co., Ltd.
Tokyo, 2017
Buy now: amazon.co.jp


In today’s world, we have to move our bodies less and less to get things done. But the more sedentary we become, the more our muscles weaken, and as strength in our legs and back declines we may ultimately find ourselves unable to walk under our own power anymore. In an era of lengthening lifespans, it is more important than ever that we maintain our strength so that we can stay independent, and not have to worry about becoming bed-bound or requiring nursing care. The first priority in building a body that will keep us going until the century mark is to strengthen our lower extremities. And the best way to do that is to adopt the dietary recommendations and exercises suggested in this book.

Author James Shūichi Nakano explains that it’s possible to build muscle even after 60 and recommends a daily diet high in meat and dairy in order to obtain the quality protein needed to strengthen the lower body where physical decline has the most serious effects. In addition to four key exercises designed to enhance general walking strength, he includes 13 additional exercises targeted at specific objectives such as preventing knee pain and avoiding falls. From lunge walking, to rising from a chair on one leg, to leg lifts and more, all exercises can be done at home without special equipment. The description of each is accompanied with clear illustrations, and beginning at ten reps a day, they include suggestions for varying the difficulty according to one’s strength level.