한국어번역 In Korean
100세 시대 앞둔 5~60대의 건강관리
“Health management tips for individuals aged 5-60 who are approaching the era of 100 years.”
As we approach the era of centenarians, it is important to focus on maintaining our health starting from our 50s to 60s, and even earlier. From my personal experiences and observations of elderly loved ones, I have come to realize the importance of proactive and consistent efforts in maintaining our health. While in our 20s and 30s, we tend to focus on achieving our goals, and physical fitness may not be the primary concern. As we enter our 50s to 60s, we need to make more of an effort to compensate for the physical and physiological changes in our bodies.
The foundation of health management lies in maintaining a healthy diet and engaging in regular exercise. We need to pay attention to the nutritional value of the food we consume, adjust the timing and amount of our meals, and adopt regular exercise habits that suit our individual needs to maintain both physical and mental health.
Stress management is also a critical aspect of health management. Modern society puts us under tremendous stress, which can have detrimental effects on our physical and mental health. Engaging in leisure activities that we enjoy, such as hobbies, meditation, or yoga, can help us manage stress effectively.
Regular health screenings and disease management are essential in maintaining our health. We need to take preventive measures, such as vaccinations, and seek prompt treatment and management of diseases when they arise.
Finally, taking care of our bodies and minds is vital. We need to cultivate healthy habits and get enough rest to promote physical and mental healing. Maintaining social relationships with family and friends can also enhance our overall health.
Aging is inevitable, but we can take proactive measures to promote healthy aging. By being vigilant about our health and practicing healthy habits, we can prepare ourselves for a healthy and fulfilling old age.
I am reflecting on my own experiences and the importance of preparing for my future health as approaching my 70s. I acknowledge that this is not an easy task, having observed the mindset and consciousness of young masters and instructors in martial arts in their 30s and 40s. I also reflect on my own shortcomings in the past and try to gain a better understanding of how to improve my health management practices.
As time goes by, striving to improve one’s deficient knowledge and skills requires a significant amount of energy and is never easy. I have published more than ten books, personally experienced various activities, and even honed my skills with an old-fashioned body machine. While it is enjoyable, every day seems to get shorter, and I find myself increasingly reluctant to lose sleep. Ironically, if I do not get enough rest, I become tired the next day and strive to take more sleep and rest. Thus, I may appear quite lazy.
As for myself, I only share my thoughts based on what I know and have experienced. I do not write about something just because I am good at it.
The key to health management for people aged 50 to 60, who are facing their hundredth year, is to prepare in advance, not only for their health but also for everything else.
Doing what one wants is not always easy, and there is no logic that things will fall into place. It is essential to face the fact that whatever happens, it is our own responsibility, enabling us to create the ability to lead ourselves in a better direction.
However, since humans cannot predict what will happen next, this is a problem. Therefore, what human-like beings have emphasized continuously is the importance of the moment and being faithful to it, and doing our best.
It can be said that there is no other way, but from a natural perspective, it can also be expressed as “try your best and I will give you what you deserve.” The phrase “build faith” also falls into the same context. Faith is the driving force of life, and it is also the power of love. There is a saying that those who live truthfully will fall on their backs but land on their beds.
Anyway, there is no such thing as a free lunch, and it is necessary to give generously in advance. Humans cannot calculate the cost-benefit of their actions themselves, so ultimately the phrase “give it away” is used. You will only receive what you have given, and there is no law that offsets bad deeds with good deeds.
Giving means giving to others, and that is what “Bosi” means.
It can inspire various thoughts and make one’s heart bigger.
It is completely different from calculated giving in the hope of a spiritual, physical, or material reward.
Until their 50s, it may seem like all joints and muscles move as desired, but as they enter their 60s, just like an old and poorly maintained car that constantly has problems, muscles, joints, and the nervous system do not work properly, causing sudden pain or discomfort, and then quickly passing or repeating this process. There are also people who have been living in hospitals for a long time, often with medicine bags.
Especially after their 70s, many people suffer from shoulder, knee, ankle, disk, and stenosis problems, and when they reach their 80s, some experience a rapid decline in physical strength and cognitive impairment. They also have difficulty moving their bodies, especially walking, and even their speech becomes unclear. At that point, maintaining any physical activity becomes extremely difficult.
At this time, it becomes difficult to maintain the status quo even with exercise.
Once you reach your 60s, the muscles around the joints lose their mobility and the dynamicity of the bones, making them more prone to injury.
In addition, slowing metabolism and weakened immune function make it easier to get sick.
At this age, depending on the emotional ups and downs, the body’s ability to self-adjust decreases, so if you suddenly get angry or shout in frustration, depending on your physique, you may suddenly collapse, your face may turn red, you may have seizures all over your body, or you may become lethargic and unable to do anything.
When the time comes, one becomes aware of the importance of physical and mental health through personal experience. That’s why as we get older, we sometimes say things like “just leave it,” “just let it pass,” “just understand,” “just act like you didn’t hear or see it,” etc. These are all actions that prepare for the health and longevity of the elderly.
In addition, certain parts of the body may suddenly become uncomfortable or painful and then disappear quickly. When these symptoms appear, it is essential to identify the cause in advance and take preventive measures, which can be a future strategy for maintaining good health.
Stretching, walking, and the importance of food and rest are often mentioned as vital to maintaining and improving the health of the elderly. (Refer to Efficient Health Walking below.)
▶ In stretching, the key point is to move and improve the body while breathing evenly, pulling and pushing the body like an archer. Slowly and comfortably moving the body by lying down, standing up, or sitting, and twisting the body left and right, bending or squeezing the lower abdomen and waist area can have a double effect, and it is even better if you are aware of the line connecting the starting and ending points of each movement with your breath.
▶ Walking can also improve cardiac and pulmonary function by adjusting the pace of contraction and relaxation. By efficiently stretching and walking, the combined tissues of the whole body’s muscles are strengthened, and the density of capillaries in the inner muscles increases. Oxygen supply becomes more active, making the mind clearer and the body lighter.
It creates a relaxed life by harmonizing the mind and body through the removal of waste products in muscles, increased bone density, stable heart rate, and decreased sympathetic nervous system and increased parasympathetic nervous system. It also helps maintain normal hormone production and activity, promoting overall body activation and delaying aging.
It is essential to pay attention to the joints in the neck, waist, knees, and ankles, especially the cervical and lumbar areas that are susceptible to injury. Each individual’s exercise should be tailored to their body and preferences, and repeating a few exercises that suit them can yield excellent results. Especially for those who enjoy outdoor sports, visiting a hospital once with mild and ambiguous symptoms of discomfort in the shoulder or waist area is enough to make them realize the importance of taking good care of their health.
Martial arts or sports are often said to be good for one’s health, but for each person, there may be more emphasis on enjoying what suits their tastes and increasing personal satisfaction, pride, or self-esteem. Of course, it is important to consider becoming stronger and healthier separately. It is not uncommon to hear that more people visit hospitals as they exercise more.
Therefore, to enjoy a healthy and prosperous life through exercise, one must constantly have good thoughts and concerns at each moment. Although it is certainly true that as one ages, they should move more frequently, while performing daily activities and reflecting frequently, it is also important to recognize that one’s consciousness and values follow along with the effort made.
One may experience stiff lower back, numbness in the thighs, buttocks, or legs, or even cramping in the fingers or toes even if they sit for a while on a chair. Additionally, as the cartilage in the joints deteriorates, constriction syndrome can also occur at the connection points of each joint.
Therefore, it is a good idea to focus on the core muscles that support the spine and the muscles that provide the foundation for the overall body movement, as well as to incorporate methods such as lying down and lifting the hips or extending the legs, or leaning against a wall and applying appropriate fatigue to the thighs and calves, centered around the waist. There are many exercise methods for each part, which are well explained on YouTube these days, so selecting a few that are suitable for one’s body and repeating them regularly can lead to good results.
Especially in the cold season, be careful!
The imbalance of internal functions, especially the bladder and kidneys, as well as the decline in digestive function, can affect the musculoskeletal system, joints, nerves, and endocrine system.
The overall internal functions of the body, including cardiovascular function, which are not visible and easily noticeable, are closely related to one’s mental state. Therefore, the key to living a healthy life without illness is to always maintain a relaxed and joyful state of mind, engage in light exercise and eat a balanced diet suitable for one’s body, take appropriate rest, and get enough sleep to prepare for good health in advance.
In particular, snacks consumed in old age, regardless of quantity, can also cause stress on internal functions. Therefore, not being too reliant on taste or mood swings can also be helpful for maintaining good health.
By being faithful to these basic principles, it may be possible to avoid serious illness.
There are some young instructors who teach exercise at the gym, but there are also some people whose bellies stick out more than usual.
As a leader, if you have a professional attitude, you should pay more attention to your body shape and health management, and not just engage in repetitive physical activity every day. It is also very important to contemplate each movement and improve self-awareness.
People say that you only know after you experience it and that you understand as you get older, but if you make an effort, you can also learn along the way.
People who don’t properly manage their bodies until their 40s or 50s are prone to getting sick easily and will likely be in pain when they die.
You should prepare well for 10 years in your 60s so that your 70s will pass smoothly, and if you neglect your health in your 70s, you cannot guarantee good health in your 80s.
Spring will come soon, but today’s weather seems to be getting colder. Especially during the transitional seasons, we worry about the health of the elderly.
When you become over 65 years old, try not to waste your energy on unnecessary or unnecessary tasks. Instead, constantly monitor your body to see where you are lacking, what you need to do, and when you need to rest, through appropriate rest, nutrition, and exercise.
At the same time, you should be aware of where your mind is leading your body during movements, what you want, what bothers you, and what is bothering you, and make efforts to think and proceed correctly.
As the days go by, each person’s body weakens and their immunity decreases, making them more sensitive to external factors, causing everything to bother them. On the other hand, there are many cases where people do not realize the parts of their body that are becoming dull internally. Even if you are not aware of your own dullness, you can still see the dullness of others.
Since ancient times, the reason why “mindfulness” and “awareness” have been emphasized in mental cultivation is precisely because of this.
One must carefully consider their level of physical activity, exercise, consumption, and rest, with the idea of conserving around 60 to 70 percent of their energy while using the remaining energy to sustain their daily activities.
The emphasis here is that if one neglects to take care of their body from an early age, by the time they reach their 50s and 60s, they will have to carry a bag of medicine and struggle with every step they take.
If one does not prepare in advance, their muscle and bone strength will weaken, and the balance and harmony of their body’s energy will be disrupted, leading to discomfort, sluggish movements, and weakened immune function, causing them to constantly visit hospitals and endure illness even in their 70s and 80s.
Therefore, to maintain a smooth daily life and prevent the loss of proper muscle and cognitive function until the end, it is important to emphasize the need for preparation in advance.
February 25th, 2023
■ 100세 시대, 21세기 현대인의 무술 수련은 – 1부
■ 100세 시대, 21세기 현대인의 무술 수련은 – 2부
■ 100세 시대, 21세기 현대인의 무술 수련은 – 3부