“Aging is inevitable, but its speed can be controlled!”
Slow-aging exercise method suggested by rehabilitation experts at the Senior Research Institute!
A 10-Minute Daily Exercise Habit That Will Secure Your Future Health

The Senior Research Institute, comprised of various experts including Korean medicine doctors, physical therapists, sports medicine professors, and trainers, has compiled all the secrets and experiences of many years into one book on how to delay aging.


The most powerful and effective solution for modern people's health and anti-aging is 'exercise'.
Anyone can follow the 10-minute slow aging exercise method, which suggests the most scientific and effective exercise for modern people living busy lives.
It introduces exercises suitable for each age group and situation, and covers in detail the types, frequency, and intensity of flexibility, balance, aerobic, and strength training.
It also introduces incorrect exercise habits that cause accelerated aging and breaks down the types of muscles in detail to help us easily follow the appropriate muscle exercises.

This book goes beyond a simple list of exercise methods. It provides a comprehensive health management solution that encompasses three elements: exercise, diet, and mental health, which help you form sustainable lifestyle habits that are not bound by time or place, and turn back your body's clock.
This will ensure readers a slow-aging lifestyle.

Aging is an unavoidable phenomenon that all humans experience.
As aging begins, the body's structures and functions weaken over time.
Many people think of aging negatively, but there is such a thing as 'successful aging'.
Successful aging refers to the qualitative aspect of aging, not simply lifespan or survival.
As society and economy developed, quality became more important than quantity.
Successful aging, which allows for a satisfying old age through individual choice and effort, involves positively accepting the aging process.

--- From "Why Exercise is Essential for Slow Aging"

Aging and aging may seem similar, but there are significant differences.
Frailty refers to 'a decline in the body's reserve capacity to cope with internal and external stresses, regardless of age.'
Aging refers to the 'gradual deterioration of body structure and functions as we age.'
Aging can occur at any age, even in young people, due to illness or accidents, and aging begins naturally from the point at which growth and development end.
However, muscle strength is particularly important in both aging and frailty.
Because muscle weakness impairs judgment.
Both physical strength and judgment are factors that contribute to decreased activity.
These changes occur almost simultaneously, creating a vicious cycle.

--- From "Why Exercise is Essential for Slow Aging"

In recent aging research, the term 'super ager' has been attracting attention.
This refers to people who are elderly but whose cognitive and physical abilities are similar to or even superior to those of younger people.
Unlike typical aging symptoms, these individuals have improved memory, concentration, and problem-solving skills.
You can also see that they are living an active life without any chronic diseases.
What's interesting is that this phenomenon stems from regular exercise habits rather than genetic factors.
Exercise has been evaluated as an effective way to slow down the body's overall aging clock.
--- From "The Four Elements of Slow Aging Exercise"

One of the most noticeable changes we experience as we age is that our bodies no longer respond the way they used to.
I get out of breath just walking, and my knees start hurting after climbing just a few flights of stairs.
The saying, 'I'm not as physically fit as I used to be' isn't just a feeling.
These are actual signals from your body as the types and functions of your muscles change.
And at the heart of that change are two types of muscle we've known little about: Type 1 and Type 2, or slow-twitch and fast-twitch.

--- From "Type 1·2 Muscle Exercises That Fit My Body"

After the age of 40 or 50, the body's alignment begins to break down, and as a result, a hunched posture, known as an 'aging body type', begins to become noticeable.
The problem is that it's not simply a question of whether it looks good or bad.
Poor posture is a sign of overall poor health, and the key to preventing this change is the 'antigravity muscles'.

--- From "Antigravity Muscles That Straighten Hunched Posture"

In Oriental medicine, burnout is often interpreted as a state of 'Qi deficiency' or 'liver depression'.
Qi deficiency is a state in which one becomes lethargic due to lack of energy, and liver weakness is a state in which suppressed emotions block circulation.
In times like these, we recommend exercises that emphasize deep breathing, such as qigong, light walks that will make you sweat, or tai chi.
For example, if you practice breathing techniques by spreading your arms and breathing slowly in sync with your breath in a park under the morning sunlight, you will feel your blood circulation become smoother and your body and mind become stable at the same time.

--- From "Exercise for Burnout"

Good carbohydrates (natural carbohydrates) are low in sugar and high in fiber.
Examples include vegetables, mushrooms, seaweed, natto, and avocado.
It is recommended to eat plenty of these foods at every meal.
Conversely, bad carbohydrates (refined carbohydrates) are high in sugar and low in fiber.
Refers to all foods made with sugar and flour.
These are also not good for your nutrition.
Therefore, excessive consumption of refined carbohydrates gradually destroys the body.
So it's best to stay away from bad carbohydrates as much as possible.

--- From "Foods and Eating Habits That Are Poisonous to Slow Aging"