Professor Jeong Seon-geun of the Department of Rehabilitation Medicine at Seoul National University College of Medicine offers medical advice to those who wish to live a healthy and wonderful life to the age of 100 in his new book, "The 100-Year Movement."
Professor Jeong's best-selling books in the health field, '100-Year Back' and '100-Year Neck', published a few years ago, are books that presented a new treatment method for lumbar and cervical disc diseases to the public, while his new book, '100-Year Exercise', is a book that presents an exercise method that allows you to exercise safely while protecting your joints and spine.


It is a well-known fact that exercise is good for the body.
How good exercise is for our bodies can be easily seen from the fact that 'over 30 trillion cells in the entire body are activated simultaneously with just one stimulus called exercise.'
However, as good as exercise is, exercise is the best medicine, but the biggest enemy of exercise is pain in the spine and joints.
The key is how to resolve this dilemma: if you exercise, you get sick, and if you don't exercise, you get weak.

People face an exercise dilemma when they have back or joint pain or when they start to age after middle age.
Even if you want to exercise for your health, you may be worried that exercising too hastily could worsen your body's recovery or lead to injury, which can leave you stuck in a quandary.
To solve the concerns of such people, the author suggests a method based on clinical experience and research.


The author says that if you know how to exercise consistently while protecting the soft tissues (cartilage, tendons, and ligaments) that are torn and pushed between strong muscles and bones, you won't have to fall into the dilemma of 'should people who have experienced spinal or joint injuries exercise or not?' or 'should you exercise or not as you get older?'


The specific, step-by-step exercises presented in the book to protect soft tissues are exercises that effectively protect the spine and joints, and are one of the core contents of this book.
First, it is about accurately understanding the condition of your spine and joints and finding the right exercise for your body. Second, it is about being able to exercise consistently without injury using the right exercise method for your body. That is the 100-year exercise.

The poison of lack of physical activity can be treated with the antidote called exercise.
Eight hours of sitting can be detoxified with 60-75 minutes of moderate intensity exercise!
---From "How to detoxify the poison of lack of physical activity?"

With just one stimulus called exercise, over 30 trillion cells in the entire body are activated simultaneously.

---From "The Principle of Overload - The Best Gift Exercise Gives"

When doing aerobic exercise for the same amount of time, people with more muscle mass burn more body fat than people with less muscle mass.
---From "Strength training and a slim body - Expanding the incinerator in a waste incinerator"

Regular strength training increases blood testosterone levels, boosting a man's confidence.
---From "The Effects of Strength Training That Aerobic Exercise Can't Match"

To live youthfully until the age of 100, consistent exercise is the best medicine, but the biggest enemy of consistent exercise is pain in the spine and joints.
The key is how to resolve this dilemma: if you exercise, you get sick, and if you don't exercise, you get weak.
---From "The Dilemma of the 100-Year-Old Movement"

Once you know how to exercise consistently while protecting the soft tissues (cartilage, tendons, and ligaments) that are torn and strained between strong muscles and bones, the dilemma of "whether or not to exercise as you age" will no longer be a problem.
---From "The Protagonist of the Dilemma - The Soft Tissue That Receives Power"

To find the right exercise for your body, you need to know what your spine and joints can handle, and the exact level of stress and impact of the exercise you want to do.
On top of that knowledge base, it would be icing on the cake if you understood the God-given warning system called 'pain'.
---From "Chapter 3, The Dilemma of the 100-Year-Old Movement"

If a sore back is like a newborn baby, then the back that has had surgery can be thought of as a fetus in the womb.
You need to be much more strict about maintaining lumbar lordosis and maintaining spinal hygiene.
---From "When Your Waist Meets Exercise 2"

There is no such thing as a back that gets better with exercise.
Exercise is about making your body healthy.
Your back will improve with good posture
---From "When Your Waist Meets Exercise 3"

Knowing the exact condition of your spine and joints and finding the right exercise for your body is the 100-year exercise.
---From "The Dilemma of the 100-Year-Old Movement"

If you want to live long, walk a lot.
There is no greater benefit than extending your lifespan through walking.
---From "The Mountain Spirit Appearing at Harvard University"

Let the vertical line from the ear hole (the center of gravity of the head) pass through the anus (the center of the pelvis).
---From "Correct Walking Posture"

A deep conflict begins over whether to go with high-weight, low-rep training, which increases the weight but reduces the number of repetitions, or low-weight, high-rep training, which reduces the weight and increases the number of repetitions.
---From "Inverse Relationship Between Weight and Number of Times"

The safest exercise to strengthen your hip muscles is the seated leg spread (hip abduction).
You can exercise your glutes at high intensity without putting any strain on your lower back.
---「Chapter 8, No. 1 Buttock Muscles: The Muscles That Get the Most Savory Fun by Strengthening Them」

The safest latissimus dorsi exercises for people with back and joint problems are downward or horizontal pulls.
For those with weak backs, we recommend pulling downwards, and for those with weak shoulders, we recommend pulling horizontally.
---From "Chapter 9, 2nd Place, Back Muscles: The Strong Back of a Centenarian's Youth"

For people with knee pain, walking and leg extensions are good exercises.
---From "Chapter 10, Number 3, Quadriceps Femoris: Guardian of the Knee Joint"

The four basic bodyweight exercises you can do anytime, anywhere—hip-pull squats, pull-ups, heel raises, and combined push-ups—are a godsend.

---From "20 Strength Training Exercises Recommended for Cost-Effectiveness in Chapter 19"