Prologue _ From the Stadium to Everyday Life: The Path to Slow-Aging Exercise

Part 1.
There is a separate slow-aging exercise

Why You Need Slow-Aging Exercise
What is slow aging?
How to slow down aging?
The secret to being younger and healthier than your age
You can start in your 40s
Scientific evidence suggests that exercise slows aging.

Exercise Guide for Slow Aging
What kind of exercise should I do?
Exercise also has priorities
Balance: Finding the center of your body
Flexibility: Making joints smooth
Strength: Building a Foundation of Power
Cardiovascular Endurance: Building Stamina
Agility: Increase your body's reaction speed
Pre- and post-workout preparation and recovery

Part 2.
5 Essential Exercises for Slow Aging

Equilibrium
[Beginner] Balance with both feet parallel to each other
[Intermediate] Balancing on One Leg
[Advanced] Writing numbers while standing on one foot

pliability
Beginner Double-Handed Wall Push Stretch
[Intermediate] Lying down, full body stretch
[Advanced] Wall-holding rotational stretch

muscular strength
[Beginner + Upper Body] Lying on your stomach and lifting your knees
[Beginner + Lower Body] Bend your knees while holding a chair
[Beginner + Torso] Lying down and stretching arms and legs
[Intermediate + Upper Body] Knee Push-Ups
[Intermediate + Lower Body] Knee Bends in Place
[Intermediate + Torso] Lying down and moving your legs left and right
[Advanced + Upper Body] Table Push-ups
[Advanced + Lower Body] Rotate your torso while bending your knees
[Advanced + Torso] Lying upper and lower body lifts

Cardiopulmonary endurance
[Beginner] Walking in place
[Intermediate] Standing elbows and knees touching
[Advanced] Lie down and cheer

Agility
[Beginner] Jumping forward and backward
[Intermediate] Diagonal Jump
[Advanced] Jumping with both feet at the same time

[Beginner] _ 5 Essential Exercises for Slow Aging: A Week-Long Workout Program
[Intermediate] _ 5 Essential Exercises for Slow Aging: A Week-Long Workout Program
[Advanced] _ 5 Essential Exercises for Slow Aging: A Week-Long Workout Program

Part 3.
Simple exercises to reverse aging

Why Age-Specific Exercise Is Necessary

The 40s are the time when strength training is most necessary.
[40s] Pulling the band with both hands
[40s] Sit-up jump
[40s] Standing on one leg and bending over

When to Manage Cardiopulmonary Function in Your 50s
[50s] Lying face down and pulling your knees
[50s] Kick with your knees bent and your front foot
[50s] Running slowly

Your 60s are a time to increase flexibility.
[60s] Shoulder stretch while sitting on a chair
[60s] Leg Raise and Waist Bend Stretch
[60s] Wall-holding calf stretch

The 70s are a time to maintain a sense of balance.
[70s] Standing on tiptoes and heels
[70s] Walking sideways
[70s] Jumping in place with both feet

Part 4.
Stay healthy for life with slow-aging exercise

Sustainable Slow-Aging Exercise Practices
Find your own favorite exercise
Creating a daily exercise habit
Be flexible and not obsessive
Create a personalized workout planner
Changing Misconceptions About Exercise

Lifestyle habits with slow-aging exercise
Healthy life expectancy is important
Healthy and sufficient sleep is essential
A healthy weight prevents chronic diseases.
You can look 10 years younger just by avoiding stress.

“Slow aging is all about ‘exercise’!”
Slow aging that is not too late, even starting in your 40s

The major trend across all generations in recent years is undoubtedly 'slow aging'.
It is receiving great attention from all generations, regardless of gender or age, as life expectancy is increasing while healthy life expectancy is decreasing.
Slow aging aims to extend healthy lifespan, which means living a long and healthy life without disease, rather than simply living longer.
The author, who is the country's top sports medicine doctor, says that exercise is the most fundamental and powerful tool to slow down the aging process.
He emphasizes that exercise is not a choice but a necessity, especially after the age of 40.


Our body's muscle mass peaks around the age of 25, gradually decreases from the age of 30, and decreases by 1% every year after reaching our 40s.
By the age of 80, muscle loss accelerates to the point where an average person loses 50% of their muscle mass. As muscle mass decreases, bones become weaker and the body becomes weaker overall, increasing the risk of falls and fractures, and can even lead to diabetes and dementia.


Exercise slows down the aging process.
Exercise can help extinguish chronic inflammation in the body and turn back the clock on aging.
It also has an anti-inflammatory effect in the body, preventing the accumulation of aged cells and reducing active oxygen.
In addition, it plays a crucial role in slowing down the body's aging process by restoring the function of damaged mitochondria and lowering stress hormone levels.
In this way, exercise is the most effective means of actively coping with complex physical changes.

“Exercise also has priorities!”
5 Essential Exercises for Smart, Slow-Aging

So, what kind of exercise should you do, and how should you do it? While the type of exercise you do is important, deciding which one to do first and which one to do last is also crucial.
Because the effect varies depending on the order of the exercises.
This book introduces exercise priorities centered on the five essential elements needed for slow aging.


The essential factors that determine health in middle age and old age are 'balance, flexibility, muscle strength, cardiopulmonary endurance, and agility', and it is most important to maintain a balance among these five factors.
If any of these are weakened, it can lead to a variety of problems, including decreased ability to perform daily activities and an increased risk of chronic diseases or falls.

The first step you need to do is balance exercises.
Equilibrium awakens the body's sense of balance and increases the stability of movement, which increases the effectiveness of the next step of exercise and reduces the risk of injury.
Step 2 is flexibility exercises, which increase the range of motion of your muscles and joints, making your body more flexible and reducing your risk of injury.
Once your body is somewhat prepared, it's time for step 3: strength training.
Since doing other exercises when you lack muscle strength increases the risk of injury, it is recommended to do strength training first to maximize the fat burning effect.
Step 4 is cardiopulmonary endurance exercise, which strengthens the heart and lungs, increases physical strength and vitality, and prevents cardiovascular diseases such as high blood pressure and arteriosclerosis.
Finally, level 5 agility exercises help you develop the ability to respond to falls in everyday life by increasing your nerve and muscle reaction speed.
By exercising in this order, you can reduce your risk of injury and maximize the benefits of your workout.

“The most powerful tool for changing the quality of life as we age is exercise.”
From Ryu Hyun-jin to the President, now a national health doctor

The author, a top sports medicine doctor in Korea who has coached professional Korean players such as Ryu Hyun-jin and Kim Byung-hyun, has been responsible for the bodies of professional baseball teams, national baseball teams, and professional golf tour players for the past 25 years.
In particular, he dedicated himself to the rehabilitation of players at LG Twins for 11 years, helping veterans such as Bong Jung-geun and Park Yong-taek recover from injuries, and also served as Ryu Hyun-jin's dedicated coach.
He also proved the excellence of K-healthcare overseas by working as a performance coach for the Toronto Blue Jays of the American Major League and as the healthcare director at the Gabon Presidential Palace in Africa.

Based on the principles and know-how gained from managing the bodies of elite athletes, the author has now set out to take care of the health of the nation.
With the belief that “exercise is the most powerful tool to change the quality of life as we age,” this book aims to convey to many people that exercise is not only about improving physical strength but is also the key to extending a healthy lifespan.

This book provides detailed, step-by-step exercise methods that anyone can follow.
Emphasizing the importance of customized exercise to supplement areas weakened by aging, the book includes a 'self-test' that allows you to check your physical age and, based on the results, implement a customized exercise program for beginner, intermediate, and advanced levels.
It also introduces areas that require more attention depending on age and includes additional exercise methods appropriate for each age group.


Slow aging ultimately means maintaining the ability to walk on two feet and move with two hands for a long time without relying on anything.
If you want to extend your healthy lifespan and regain your vitality, start the slow-aging movement right now with this book.