本文发表在 rolia.net 枫下论坛跑步骑车是很好的Cardio，很好。很多老人在GYM就喜欢骑车。光Cardio不够。
跑步, hiking, walking可以增加bone density.
Weight training负重训练增加strength，还可以防止bone loss，增加bone density。
yoga, stretching, core增加strength和flexibility
Ed Thorp’s Rx for Health and Long Life
We asked Thorp for his anti-aging secrets. He gave us a detailed description of his health regime.
1. Physical
a. Cardio. Weight-bearing such as hiking, running, walking helps bone density.
b. Core strength & flexibility (yoga, stretching, core strength)
c. Weight training. Critical for overall strength and to avoid bone loss
d. Balance is important to maintain--many older people are done in from falls.
e. Keep an exercise log.
2. Diet.
a. Eat low fat.
b. Don’t eat a lot of animal protein, nor red meat; avoid fish with lots of mercury.
c. Consume fresh fruit, vegetables.
d. Avoid refined sugar, especially fructose, and worthless starches like white rice and mashed potatoes.
3. Control your weight and cholesterol.
a. Keep your weight down, with a body mass index of less than 23 if possible. Pick a weight target. Weigh yourself regularly. Write it down whether you like the number or not. If you won’t do this, you are not serious about change.
b. Keep your total cholesterol below 180, preferably below 160.
c. Watch your belly fat. A potbelly reduces longevity because the fat exudes substances that injure your organs. “Apple” shapes die sooner, on average, than “pears.”
4. Don’t smoke; avoid others who do.
5. Avoid too much alcohol. One to two drinks maximum and not daily.
6. Reduce stress. There are lots of tricks for this.
7. Get regular checkups and tests. You need access to good doctors and medical coverage.
a. Be proactive. If you have a problem, deal with it soon before it gets worse.
b. Get vaccinations. All the standard ones plus Hep-A and B; pneumonia.
c. Get bone density tests and other baseline measurements.
d. Get a flu shot every year and as early as possible for maximum protection. Lots of smart people I know neglect this. I’ve never had the flu.
8. Take supplements. It’s very important for nutrition, to avoid bone loss
a. Among them: COQ 10 (antioxidant); Calcium/Magnesium/K2 (for bone loss); Life Extension Mix multivitamin (half or one-third dose); baby aspirin (reduces inflammation, possibly protects heart); fish oil (address inflammation, cholesterol, etc.); Super Zeaxanthin (for eye protection).
b. This can be hard on the kidneys. Take a drug holiday and go off for a week or so occasionally. And limit supplements to ones you can make a strong case for.
9. Avoid unnecessary risks, such as motorcycles, on-road bicycling, second- and third-world airlines, autos with low safety ratings, certain extreme sports, eating Gulf seafood.更多精彩文章及讨论，请光临枫下论坛 rolia.net
跑步, hiking, walking可以增加bone density.
Weight training负重训练增加strength，还可以防止bone loss，增加bone density。
yoga, stretching, core增加strength和flexibility
Ed Thorp’s Rx for Health and Long Life
We asked Thorp for his anti-aging secrets. He gave us a detailed description of his health regime.
1. Physical
a. Cardio. Weight-bearing such as hiking, running, walking helps bone density.
b. Core strength & flexibility (yoga, stretching, core strength)
c. Weight training. Critical for overall strength and to avoid bone loss
d. Balance is important to maintain--many older people are done in from falls.
e. Keep an exercise log.
2. Diet.
a. Eat low fat.
b. Don’t eat a lot of animal protein, nor red meat; avoid fish with lots of mercury.
c. Consume fresh fruit, vegetables.
d. Avoid refined sugar, especially fructose, and worthless starches like white rice and mashed potatoes.
3. Control your weight and cholesterol.
a. Keep your weight down, with a body mass index of less than 23 if possible. Pick a weight target. Weigh yourself regularly. Write it down whether you like the number or not. If you won’t do this, you are not serious about change.
b. Keep your total cholesterol below 180, preferably below 160.
c. Watch your belly fat. A potbelly reduces longevity because the fat exudes substances that injure your organs. “Apple” shapes die sooner, on average, than “pears.”
4. Don’t smoke; avoid others who do.
5. Avoid too much alcohol. One to two drinks maximum and not daily.
6. Reduce stress. There are lots of tricks for this.
7. Get regular checkups and tests. You need access to good doctors and medical coverage.
a. Be proactive. If you have a problem, deal with it soon before it gets worse.
b. Get vaccinations. All the standard ones plus Hep-A and B; pneumonia.
c. Get bone density tests and other baseline measurements.
d. Get a flu shot every year and as early as possible for maximum protection. Lots of smart people I know neglect this. I’ve never had the flu.
8. Take supplements. It’s very important for nutrition, to avoid bone loss
a. Among them: COQ 10 (antioxidant); Calcium/Magnesium/K2 (for bone loss); Life Extension Mix multivitamin (half or one-third dose); baby aspirin (reduces inflammation, possibly protects heart); fish oil (address inflammation, cholesterol, etc.); Super Zeaxanthin (for eye protection).
b. This can be hard on the kidneys. Take a drug holiday and go off for a week or so occasionally. And limit supplements to ones you can make a strong case for.
9. Avoid unnecessary risks, such as motorcycles, on-road bicycling, second- and third-world airlines, autos with low safety ratings, certain extreme sports, eating Gulf seafood.更多精彩文章及讨论，请光临枫下论坛 rolia.net