Brilio.net - The increase in the retirement age in China has become a hot topic that has attracted the attention of many parties, especially for workers approaching retirement . This news is currently being hotly discussed by Chinese netizens who are voicing their concerns over the government's announcement that plans to change the retirement age.
The plan is known to be implemented in 2025, where the gradual mandatory retirement age change was first set in the 1950s. Now undergoing changes, of course, brings its own concerns to the Chinese people.
The retirement age for men, which was originally 60 years old, has changed to 63 years old. Meanwhile, the retirement age for women has changed from 50 years old to 55 years old for blue-collar workers. In addition, for workers working in white-collar positions, it will be increased from 55 years old to 58 years old.
Regardless of the plan to increase the age, it is certainly a special concern for the people of China and the world to remain productive even though they are no longer young. So how do you maintain your fitness even in old age? Let's see the full review, adapted by brilio.net from various sources, Thursday (19/9).
How to improve your physical fitness to work optimally in old age.
photo: freepik.com
1. Routinely do appropriate physical activity.
Maintaining physical fitness by doing regular physical activity is the main way to keep the body in top shape in old age. According to research from the American Heart Association (AHA), adults should exercise at least 150 minutes per week with moderate intensity, such as walking, cycling, or swimming.
This activity helps maintain heart health, strengthen muscles, and increase body flexibility which is very important in preventing the risk of injury. In addition, strength training is also needed to maintain muscle mass which begins to decline with age. A study from the National Institute on Aging shows that strength training can improve balance while reducing the risk of falls in old age.
2. Implement a balanced diet.
Proper nutrition is essential for maintaining energy and health, especially in old age. Research from Harvard TH Chan School of Public Health shows that a diet rich in vegetables, fruits, whole grains, and lean protein can support optimal body function.
A balanced diet is also important to reduce the risk of chronic diseases such as diabetes and hypertension. To strengthen bones and muscles, consuming foods high in calcium and vitamin D is also highly recommended, especially to prevent osteoporosis.
3. Get enough rest and quality sleep.
Adequate sleep plays a major role in cell regeneration and body recovery, especially after hard work. According to the National Sleep Foundation, adults, especially those in their twilight years, need between 7 and 9 hours of quality sleep each night.
Poor quality sleep or staying up late can increase the risk of health problems such as obesity, heart disease, and mood disorders. Research also shows that quality sleep supports sharp cognitive function, which is essential for maintaining concentration and productivity at work.
4. Maintain mental health.
Furthermore, mental health is an integral part of overall physical fitness. The World Health Organization (WHO) emphasizes the importance of maintaining mental balance through stress-relieving activities such as meditation, yoga, or simply spending time with a hobby you enjoy.
Research from the Mayo Clinic shows that good stress management can prevent anxiety disorders and depression, which are often challenges in old age. In addition, maintaining strong social relationships also helps to maintain stable mental and emotional health.
5. Have regular health checks.
Regular health check-ups are very important as you enter old age. Regular check-ups allow for early detection of diseases or health conditions that have the potential to become serious.
The Centers for Disease Control and Prevention (CDC) recommends regular health checks such as blood pressure, blood sugar levels, and cholesterol, especially for workers over the age of 50.
Through early detection, faster treatment or handling can be done to avoid serious complications that can affect fitness and productivity.
6. Avoid bad habits.
Bad habits such as smoking, drinking excessive alcohol or consuming fast food can accelerate the decline of body health, especially in old age. Research from the National Institutes of Health (NIH) shows that smoking can increase the risk of various chronic diseases such as heart disease and lung cancer .
Reducing or even quitting smoking and limiting alcohol consumption can significantly improve health. In addition, avoiding fast foods that are high in trans fats and sugar will also help maintain ideal body weight and reduce the risk of obesity.