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Staying still after waking up can quicken joint deterioration. Moving your body gently, on the other hand, mobilizes processes like autophagy, which help remove toxins and reduce inflammation.
Suggested exercises :
- Circular movements of ankles, shoulders and hips
- Gentle back and leg stretches
- Slight swaying of the body while sitting or standing
- “I thought I’d never be able to walk without pain. Today I walk with my grandchildren without a cane.” — Vicenta, 68.
Habit 4: Conscious Breathing (Technique 4-7-8)
Deep, controlled breathing mobilizes the vagus nerve, decreases stress, boosts circulation, and boosts the immune system.
Technique 4-7-8 :
- Inhale through your nose for 4 seconds
- Hold your breath for 7 seconds
- Exhale through your mouth for 8 seconds
- Repeat 3 times
“It’s my way of telling my body that everything is okay.” — Claudio, 91.
Habit 5: Protein and fiber rich breakfast
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