{"id":13230,"date":"2026-08-26T21:17:20","date_gmt":"2026-08-26T14:17:20","guid":{"rendered":"https:\/\/useful.vn\/?p=13230"},"modified":"2026-08-26T21:17:20","modified_gmt":"2026-08-26T14:17:20","slug":"5-bai-tap-phu-nu-sau-tuoi-40-nen-duy-tri-suot-doi","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=13230","title":{"rendered":"5 b\u00e0i t\u1eadp ph\u1ee5 n\u1eef sau tu\u1ed5i 40 n\u00ean duy tr\u00ec su\u1ed1t \u0111\u1eddi"},"content":{"rendered":"
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\n \u0110i b\u1ed9 nhanh, t\u1eadp s\u1ee9c m\u1ea1nh, gi\u1eef th\u0103ng b\u1eb1ng gi\u00fap ph\u1ee5 n\u1eef sau tu\u1ed5i 40 duy tr\u00ec c\u01a1 b\u1eafp, x\u01b0\u01a1ng, kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng, s\u1ef1 \u0111\u1ed9c l\u1eadp khi v\u1ec1 gi\u00e0. <\/strong><\/h2>\n

Sau tu\u1ed5i 40, m\u1ee5c ti\u00eau t\u1eadp luy\u1ec7n c\u1ee7a ph\u1ee5 n\u1eef kh\u00f4ng n\u00ean ch\u1ec9 d\u1eebng \u1edf gi\u1ea3m c\u00e2n hay gi\u1eef v\u00f3c d\u00e1ng. \u0110\u00e2y l\u00e0 giai \u0111o\u1ea1n th\u00edch h\u1ee3p \u0111\u1ec3 chu\u1ea9n b\u1ecb ngu\u1ed3n v\u1ed1n th\u1ec3 ch\u1ea5t cho tu\u1ed5i gi\u00e0, b\u1edfi nh\u1eefng thay \u0111\u1ed5i li\u00ean quan \u0111\u1ebfn kh\u1ed1i c\u01a1, m\u1eadt \u0111\u1ed9 x\u01b0\u01a1ng, s\u1ee9c m\u1ea1nh v\u00e0 kh\u1ea3 n\u0103ng gi\u1eef th\u0103ng b\u1eb1ng c\u00f3 th\u1ec3 b\u1eaft \u0111\u1ea7u r\u00f5 h\u01a1n khi b\u01b0\u1edbc v\u00e0o giai \u0111o\u1ea1n ti\u1ec1n m\u00e3n kinh v\u00e0 m\u00e3n kinh.<\/p>\n

Theo c\u00e1c khuy\u1ebfn ngh\u1ecb hi\u1ec7n nay c\u1ee7a CDC v\u00e0 WHO, m\u1ed9t ch\u01b0\u01a1ng tr\u00ecnh v\u1eadn \u0111\u1ed9ng cho tu\u1ed5i gi\u00e0 kh\u1ecfe m\u1ea1nh c\u1ea7n k\u1ebft h\u1ee3p ho\u1ea1t \u0111\u1ed9ng aerobic, r\u00e8n s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp v\u00e0 c\u00e1c b\u00e0i t\u1eadp th\u0103ng b\u1eb1ng. CDC khuy\u1ebfn ngh\u1ecb ng\u01b0\u1eddi t\u1eeb 65 tu\u1ed5i duy tr\u00ec \u00edt nh\u1ea5t 150 ph\u00fat ho\u1ea1t \u0111\u1ed9ng aerobic c\u01b0\u1eddng \u0111\u1ed9 v\u1eeba m\u1ed7i tu\u1ea7n, t\u1eadp t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1eafp \u00edt nh\u1ea5t hai ng\u00e0y v\u00e0 th\u01b0\u1eddng xuy\u00ean th\u1ef1c hi\u1ec7n c\u00e1c ho\u1ea1t \u0111\u1ed9ng c\u1ea3i thi\u1ec7n th\u0103ng b\u1eb1ng. WHO c\u0169ng nh\u1ea5n m\u1ea1nh c\u00e1c b\u00e0i t\u1eadp \u0111a th\u00e0nh ph\u1ea7n k\u1ebft h\u1ee3p s\u1ee9c m\u1ea1nh v\u00e0 th\u0103ng b\u1eb1ng \u0111\u1ec3 duy tr\u00ec ch\u1ee9c n\u0103ng v\u1eadn \u0111\u1ed9ng, gi\u1ea3m nguy c\u01a1 t\u00e9 ng\u00e3 khi l\u1edbn tu\u1ed5i.<\/p>\n

V\u1edbi ph\u1ee5 n\u1eef sau 40 tu\u1ed5i, n\u0103m nh\u00f3m b\u00e0i t\u1eadp d\u01b0\u1edbi \u0111\u00e2y c\u00f3 th\u1ec3 xem l\u00e0 nh\u1eefng kho\u1ea3n \u0111\u1ea7u t\u01b0 n\u00ean duy tr\u00ec c\u00e0ng l\u00e2u c\u00e0ng t\u1ed1t.<\/p>\n

\u0110i b\u1ed9 nhanh<\/strong><\/h3>\n
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\"\u0110i<\/span><\/div>\n
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\u0110i b\u1ed9 nhanh gi\u00fap duy tr\u00ec s\u1ee9c kh\u1ecfe tim m\u1ea1ch, s\u1ee9c b\u1ec1n v\u00e0 kh\u1ea3 n\u0103ng di chuy\u1ec3n \u0111\u1ed9c l\u1eadp, nh\u1eefng n\u1ec1n t\u1ea3ng quan tr\u1ecdng \u0111\u1ec3 s\u1ed1ng n\u0103ng \u0111\u1ed9ng khi v\u1ec1 gi\u00e0. \u1ea2nh: Fine Art America<\/p>\n

\u0110i b\u1ed9 l\u00e0 b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n nh\u01b0ng c\u00f3 gi\u00e1 tr\u1ecb l\u00e2u d\u00e0i, \u0111\u1eb7c bi\u1ec7t v\u1edbi nh\u1eefng ng\u01b0\u1eddi mu\u1ed1n duy tr\u00ec m\u1ed9t th\u00f3i quen c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n su\u1ed1t nhi\u1ec1u th\u1eadp k\u1ef7. \u0110i b\u1ed9 nhanh gi\u00fap n\u00e2ng nh\u1ecbp tim, c\u1ea3i thi\u1ec7n s\u1ee9c b\u1ec1n tim m\u1ea1ch v\u00e0 duy tr\u00ec kh\u1ea3 n\u0103ng di chuy\u1ec3n \u0111\u1ed9c l\u1eadp. Theo National Institute on Aging c\u1ee7a M\u1ef9, ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t th\u01b0\u1eddng xuy\u00ean gi\u00fap c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng th\u1ef1c hi\u1ec7n nh\u1eefng c\u00f4ng vi\u1ec7c th\u01b0\u1eddng ng\u00e0y nh\u01b0 \u0111\u1ee9ng l\u00ean ng\u1ed3i xu\u1ed1ng, l\u00ean xu\u1ed1ng gi\u01b0\u1eddng, l\u00e0m vi\u1ec7c nh\u00e0 v\u00e0 di chuy\u1ec3n trong c\u1ed9ng \u0111\u1ed3ng. \u0110\u00e2y l\u00e0 nh\u1eefng n\u0103ng l\u1ef1c d\u1ec5 b\u1ecb suy gi\u1ea3m khi tu\u1ed5i cao h\u01a1n n\u1ebfu c\u01a1 th\u1ec3 \u00edt v\u1eadn \u0111\u1ed9ng.<\/p>\n

Ph\u1ee5 n\u1eef sau tu\u1ed5i 40 c\u00f3 th\u1ec3 b\u1eaft \u0111\u1ea7u b\u1eb1ng 20-30 ph\u00fat \u0111i b\u1ed9 nhanh m\u1ed7i ng\u00e0y ho\u1eb7c chia nh\u1ecf th\u00e0nh nhi\u1ec1u l\u1ea7n. \u0110i\u1ec1u quan tr\u1ecdng l\u00e0 duy tr\u00ec t\u1ed1c \u0111\u1ed9 \u0111\u1ee7 khi\u1ebfn nh\u1ecbp th\u1edf t\u0103ng l\u00ean nh\u01b0ng v\u1eabn c\u00f3 th\u1ec3 n\u00f3i chuy\u1ec7n. Khi th\u1ec3 l\u1ef1c t\u1ed1t h\u01a1n, c\u00f3 th\u1ec3 th\u00eam \u0111i b\u1ed9 l\u00ean d\u1ed1c, \u0111i b\u1ed9 c\u1ea7u thang ho\u1eb7c t\u0103ng t\u1ed1c trong t\u1eebng qu\u00e3ng ng\u1eafn.<\/p>\n

V\u1ec1 t\u00e2m l\u00fd, \u0111i b\u1ed9 c\u00f2n t\u1ea1o ra m\u1ed9t kho\u1ea3ng th\u1eddi gian \u0111\u1ec3 ph\u1ee5 n\u1eef t\u00e1ch kh\u1ecfi \u00e1p l\u1ef1c c\u00f4ng vi\u1ec7c, gia \u0111\u00ecnh v\u00e0 ch\u0103m s\u00f3c ng\u01b0\u1eddi kh\u00e1c. M\u1ed9t cu\u1ed9c \u0111i b\u1ed9 ngo\u00e0i tr\u1eddi, kh\u00f4ng k\u00e8m \u0111i\u1ec7n tho\u1ea1i hay c\u00f4ng vi\u1ec7c, c\u00f3 th\u1ec3 tr\u1edf th\u00e0nh th\u00f3i quen ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe tinh th\u1ea7n. Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t th\u01b0\u1eddng xuy\u00ean c\u0169ng li\u00ean quan \u0111\u1ebfn gi\u1ea3m c\u1ea3m gi\u00e1c lo \u00e2u, c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 v\u00e0 gi\u1ea3m nguy c\u01a1 tr\u1ea7m c\u1ea3m \u1edf ng\u01b0\u1eddi l\u1edbn tu\u1ed5i.<\/p>\n

T\u1eadp s\u1ee9c m\u1ea1nh<\/strong><\/h3>\n

N\u1ebfu ph\u1ea3i ch\u1ecdn m\u1ed9t lo\u1ea1i h\u00ecnh t\u1eadp luy\u1ec7n \u0111\u1eb7c bi\u1ec7t quan tr\u1ecdng \u0111\u1ec3 chu\u1ea9n b\u1ecb cho tu\u1ed5i gi\u00e0, \u0111\u00f3 l\u00e0 t\u1eadp s\u1ee9c m\u1ea1nh. Kh\u1ed1i l\u01b0\u1ee3ng v\u00e0 s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp gi\u1ea3m d\u1ea7n theo tu\u1ed5i t\u00e1c, trong khi c\u01a1 y\u1ebfu h\u01a1n c\u00f3 th\u1ec3 khi\u1ebfn c\u00e1c ho\u1ea1t \u0111\u1ed9ng t\u1eebng r\u1ea5t \u0111\u01a1n gi\u1ea3n nh\u01b0 x\u00e1ch \u0111\u1ed3, leo c\u1ea7u thang ho\u1eb7c \u0111\u1ee9ng d\u1eady kh\u1ecfi gh\u1ebf tr\u1edf n\u00ean kh\u00f3 kh\u0103n.<\/p>\n

National Institute on Aging cho bi\u1ebft s\u1ee9c m\u1ea1nh v\u00e0 hi\u1ec7u su\u1ea5t c\u01a1 b\u1eafp suy gi\u1ea3m nhanh h\u01a1n sau kho\u1ea3ng 65 tu\u1ed5i \u1edf ph\u1ee5 n\u1eef nh\u01b0ng qu\u00e1 tr\u00ecnh n\u00e0y c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c l\u00e0m ch\u1eadm \u0111\u00e1ng k\u1ec3 b\u1eb1ng l\u1ed1i s\u1ed1ng n\u0103ng \u0111\u1ed9ng. T\u1eadp s\u1ee9c m\u1ea1nh c\u00f3 th\u1ec3 gi\u00fap duy tr\u00ec kh\u1ed1i c\u01a1, c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng v\u00e0 h\u1ed7 tr\u1ee3 s\u1ef1 \u0111\u1ed9c l\u1eadp khi v\u1ec1 gi\u00e0. Ph\u1ee5 n\u1eef kh\u00f4ng c\u1ea7n b\u1eaft \u0111\u1ea7u b\u1eb1ng m\u1ee9c t\u1ea1 n\u1eb7ng. Nh\u1eefng b\u00e0i t\u1eadp c\u01a1 b\u1ea3n nh\u01b0 squat, hip hinge, lunge, ch\u1ed1ng \u0111\u1ea9y bi\u1ebfn th\u1ec3, k\u00e9o d\u00e2y kh\u00e1ng l\u1ef1c, row v\u00e0 b\u00e0i t\u1eadp vai c\u00f3 th\u1ec3 t\u1ea1o n\u1ec1n t\u1ea3ng t\u1ed1t. M\u1ee5c ti\u00eau l\u00e0 r\u00e8n luy\u1ec7n c\u00e1c nh\u00f3m c\u01a1 l\u1edbn \u1edf ch\u00e2n, h\u00f4ng, l\u01b0ng, ng\u1ef1c, vai, tay v\u00e0 v\u00f9ng th\u00e2n gi\u1eefa. CDC khuy\u1ebfn ngh\u1ecb ng\u01b0\u1eddi l\u1edbn tu\u1ed5i t\u1eadp t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1eafp \u00edt nh\u1ea5t hai ng\u00e0y m\u1ed7i tu\u1ea7n, v\u1edbi c\u00e1c b\u00e0i t\u1eadp cho to\u00e0n b\u1ed9 nh\u00f3m c\u01a1 ch\u00ednh. T\u1eadp \u0111\u1ec1u quan tr\u1ecdng h\u01a1n t\u1eadp qu\u00e1 n\u1eb7ng trong th\u1eddi gian ng\u1eafn r\u1ed3i b\u1ecf cu\u1ed9c.<\/p>\n

B\u00e0i t\u1eadp \u0111\u1ee9ng l\u00ean ng\u1ed3i xu\u1ed1ng v\u00e0 squat<\/strong><\/h3>\n

\"Squat<\/span><\/p>\n

Squat t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho ch\u00e2n v\u00e0 h\u00f4ng, h\u1ed7 tr\u1ee3 c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u01b0\u1eddng ng\u00e0y nh\u01b0 \u0111\u1ee9ng l\u00ean, ng\u1ed3i xu\u1ed1ng, leo c\u1ea7u thang v\u00e0 gi\u1ea3m nguy c\u01a1 suy gi\u1ea3m ch\u1ee9c n\u0103ng v\u1eadn \u0111\u1ed9ng. \u1ea2nh: Prevention<\/p>\n

\u0110\u00e2y l\u00e0 b\u00e0i t\u1eadp c\u00f3 v\u1ebb \u0111\u01a1n gi\u1ea3n nh\u01b0ng mang \u00fd ngh\u0129a th\u1ef1c t\u1ebf \u0111\u1eb7c bi\u1ec7t cho tu\u1ed5i gi\u00e0. Kh\u1ea3 n\u0103ng \u0111\u1ee9ng d\u1eady t\u1eeb gh\u1ebf \u0111\u00f2i h\u1ecfi s\u1ef1 ph\u1ed1i h\u1ee3p c\u1ee7a c\u01a1 \u0111\u00f9i, c\u01a1 m\u00f4ng, c\u01a1 th\u00e2n gi\u1eefa v\u00e0 kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t c\u01a1 th\u1ec3. Khi \u0111\u1ed9ng t\u00e1c n\u00e0y tr\u1edf n\u00ean kh\u00f3 kh\u0103n, s\u1ef1 \u0111\u1ed9c l\u1eadp trong sinh ho\u1ea1t c\u0169ng c\u00f3 th\u1ec3 gi\u1ea3m theo. National Institute on Aging \u0111\u01b0a \u0111\u1ed9ng t\u00e1c \u0111\u1ee9ng l\u00ean t\u1eeb t\u01b0 th\u1ebf ng\u1ed3i v\u00e0o nh\u00f3m b\u00e0i t\u1eadp gi\u00fap c\u1ea3i thi\u1ec7n th\u0103ng b\u1eb1ng. CDC c\u0169ng nh\u1ea5n m\u1ea1nh ho\u1ea1t \u0111\u1ed9ng t\u0103ng c\u01b0\u1eddng s\u1ee9c m\u1ea1nh cho ch\u00e2n, h\u00f4ng v\u00e0 v\u00f9ng th\u00e2n gi\u1eefa g\u00f3p ph\u1ea7n h\u1ed7 tr\u1ee3 kh\u1ea3 n\u0103ng gi\u1eef th\u0103ng b\u1eb1ng.<\/p>\n

Ph\u1ee5 n\u1eef sau tu\u1ed5i 40 c\u00f3 th\u1ec3 duy tr\u00ec b\u00e0i t\u1eadp n\u00e0y b\u1eb1ng c\u00e1ch \u0111\u1ee9ng l\u00ean ng\u1ed3i xu\u1ed1ng t\u1eeb gh\u1ebf ch\u1eafc ch\u1eafn, sau \u0111\u00f3 chuy\u1ec3n d\u1ea7n sang squat v\u1edbi bi\u00ean \u0111\u1ed9 ph\u00f9 h\u1ee3p. Khi s\u1ee9c m\u1ea1nh c\u1ea3i thi\u1ec7n, c\u00f3 th\u1ec3 t\u0103ng th\u1eed th\u00e1ch b\u1eb1ng t\u1ea1 ho\u1eb7c th\u1ef1c hi\u1ec7n ch\u1eadm h\u01a1n \u0111\u1ec3 ki\u1ec3m so\u00e1t t\u1ed1t h\u01a1n. B\u00e0i t\u1eadp n\u00e0y c\u00f2n c\u00f3 \u00fd ngh\u0129a t\u00e2m l\u00fd: n\u00f3 gi\u00fap ph\u1ee5 n\u1eef nh\u1eadn ra s\u1ef1 gi\u00e0 \u0111i kh\u00f4ng nh\u1ea5t thi\u1ebft \u0111\u1ed3ng ngh\u0129a v\u1edbi b\u1ea5t l\u1ef1c. C\u1ea3m gi\u00e1c c\u01a1 th\u1ec3 v\u1eabn kh\u1ecfe, v\u1eabn c\u00f3 th\u1ec3 t\u1ef1 \u0111\u1ee9ng d\u1eady, mang \u0111\u1ed3 v\u00e0 v\u1eadn \u0111\u1ed9ng t\u1ef1 do l\u00e0 m\u1ed9t ph\u1ea7n quan tr\u1ecdng c\u1ee7a s\u1ef1 t\u1ef1 tin v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng s\u1ed1ng khi b\u01b0\u1edbc v\u00e0o tu\u1ed5i gi\u00e0.<\/p>\n

T\u1eadp th\u0103ng b\u1eb1ng<\/strong><\/h3>\n

Nhi\u1ec1u ng\u01b0\u1eddi ch\u1ec9 ngh\u0129 \u0111\u1ebfn th\u0103ng b\u1eb1ng khi \u0111\u00e3 l\u1edbn tu\u1ed5i ho\u1eb7c t\u1eebng b\u1ecb t\u00e9 ng\u00e3. Tuy nhi\u00ean, kh\u1ea3 n\u0103ng n\u00e0y n\u00ean \u0111\u01b0\u1ee3c r\u00e8n t\u1eeb s\u1edbm. C\u00e1c b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n nh\u01b0 \u0111\u1ee9ng m\u1ed9t ch\u00e2n, \u0111i g\u00f3t ch\u00e2n ch\u1ea1m m\u0169i ch\u00e2n, \u0111i ngang, \u0111i l\u00f9i ho\u1eb7c chuy\u1ec3n tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 gi\u00fap duy tr\u00ec s\u1ef1 \u1ed5n \u0111\u1ecbnh. Theo WHO, ng\u01b0\u1eddi l\u1edbn tu\u1ed5i n\u00ean th\u1ef1c hi\u1ec7n c\u00e1c ho\u1ea1t \u0111\u1ed9ng \u0111a th\u00e0nh ph\u1ea7n nh\u1ea5n m\u1ea1nh v\u00e0o s\u1ee9c m\u1ea1nh v\u00e0 th\u0103ng b\u1eb1ng \u00edt nh\u1ea5t ba ng\u00e0y m\u1ed7i tu\u1ea7n \u0111\u1ec3 c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng v\u00e0 ph\u00f2ng ng\u1eeba t\u00e9 ng\u00e3. National Institute on Aging c\u0169ng khuy\u1ebfn kh\u00edch c\u00e1c b\u00e0i t\u1eadp th\u0103ng b\u1eb1ng nh\u01b0 yoga, th\u00e1i c\u1ef1c quy\u1ec1n, \u0111\u1ee9ng m\u1ed9t ch\u00e2n v\u00e0 \u0111i g\u00f3t ch\u00e2n ch\u1ea1m m\u0169i ch\u00e2n.<\/p>\n

Ph\u1ee5 n\u1eef sau 40 tu\u1ed5i n\u00ean coi \u0111\u00e2y l\u00e0 k\u1ef9 n\u0103ng c\u1ea7n luy\u1ec7n t\u1eadp gi\u1ed1ng nh\u01b0 s\u1ee9c m\u1ea1nh c\u01a1 b\u1eafp. C\u00f3 th\u1ec3 b\u1eaft \u0111\u1ea7u b\u1eb1ng 10-15 ph\u00fat m\u1ed7i l\u1ea7n, t\u1eadp g\u1ea7n t\u01b0\u1eddng ho\u1eb7c gh\u1ebf ch\u1eafc ch\u1eafn \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o an to\u00e0n. Khi th\u1ef1c hi\u1ec7n \u0111\u1ed9ng t\u00e1c \u0111\u1ee9ng m\u1ed9t ch\u00e2n, kh\u00f4ng n\u00ean c\u1ed1 g\u1eafng gi\u1eef l\u00e2u b\u1eb1ng m\u1ecdi gi\u00e1 m\u00e0 c\u1ea7n ch\u00fa \u00fd t\u01b0 th\u1ebf v\u00e0 kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t. T\u1eadp th\u0103ng b\u1eb1ng c\u0169ng gi\u00fap x\u00e2y d\u1ef1ng c\u1ea3m gi\u00e1c tin t\u01b0\u1edfng v\u00e0o c\u01a1 th\u1ec3. Khi l\u1edbn tu\u1ed5i, n\u1ed7i s\u1ee3 t\u00e9 ng\u00e3 \u0111\u00f4i khi khi\u1ebfn m\u1ed9t ng\u01b0\u1eddi h\u1ea1n ch\u1ebf v\u1eadn \u0111\u1ed9ng, c\u00e0ng \u00edt v\u1eadn \u0111\u1ed9ng l\u1ea1i c\u00e0ng y\u1ebfu v\u00e0 m\u1ea5t th\u0103ng b\u1eb1ng h\u01a1n. R\u00e8n luy\u1ec7n s\u1edbm c\u00f3 th\u1ec3 gi\u00fap ph\u00e1 v\u1ee1 v\u00f2ng tr\u00f2n n\u00e0y.<\/p>\n

Yoga ho\u1eb7c th\u00e1i c\u1ef1c quy\u1ec1n<\/strong><\/h3>\n

\"Yoga<\/span><\/p>\n

Yoga c\u1ea3i thi\u1ec7n \u0111\u1ed9 linh ho\u1ea1t, th\u0103ng b\u1eb1ng v\u00e0 kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t h\u01a1i th\u1edf, \u0111\u1ed3ng th\u1eddi gi\u00fap ph\u1ee5 n\u1eef sau 40 gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb3ng v\u00e0 k\u1ebft n\u1ed1i v\u1edbi c\u01a1 th\u1ec3. \u1ea2nh: Vecteezy<\/p>\n

Yoga v\u00e0 th\u00e1i c\u1ef1c quy\u1ec1n ph\u00f9 h\u1ee3p v\u1edbi chi\u1ebfn l\u01b0\u1ee3c chu\u1ea9n b\u1ecb cho tu\u1ed5i gi\u00e0 v\u00ec kh\u00f4ng ch\u1ec9 t\u1eadp trung v\u00e0o m\u1ed9t ch\u1ec9 s\u1ed1 nh\u01b0 c\u00e2n n\u1eb7ng hay t\u1ed1c \u0111\u1ed9 ch\u1ea1y. C\u00e1c h\u00ecnh th\u1ee9c n\u00e0y c\u00f3 th\u1ec3 k\u1ebft h\u1ee3p s\u1ef1 linh ho\u1ea1t, s\u1ee9c m\u1ea1nh, th\u0103ng b\u1eb1ng, ki\u1ec3m so\u00e1t h\u01a1i th\u1edf v\u00e0 s\u1ef1 ch\u00fa \u00fd \u0111\u1ebfn c\u01a1 th\u1ec3. National Institute on Aging x\u1ebfp yoga v\u00e0 th\u00e1i c\u1ef1c quy\u1ec1n v\u00e0o nh\u00f3m ho\u1ea1t \u0111\u1ed9ng \u0111a th\u00e0nh ph\u1ea7n c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 c\u1ea3 v\u1eadn \u0111\u1ed9ng, s\u1ee9c m\u1ea1nh v\u00e0 th\u0103ng b\u1eb1ng. Yoga c\u0169ng c\u00f3 th\u1ec3 gi\u00fap duy tr\u00ec ho\u1eb7c c\u1ea3i thi\u1ec7n \u0111\u1ed9 linh ho\u1ea1t, gi\u00fap c\u00e1c kh\u1edbp v\u1eadn \u0111\u1ed9ng trong ph\u1ea1m vi ph\u00f9 h\u1ee3p v\u00e0 h\u1ed7 tr\u1ee3 nh\u1eefng ho\u1ea1t \u0111\u1ed9ng h\u00e0ng ng\u00e0y nh\u01b0 c\u00fai xu\u1ed1ng ho\u1eb7c v\u1edbi tay.<\/p>\n

V\u1edbi ph\u1ee5 n\u1eef b\u01b0\u1edbc v\u00e0o tu\u1ed5i trung ni\u00ean, \u0111\u00e2y c\u00f2n c\u00f3 th\u1ec3 l\u00e0 kho\u1ea3ng th\u1eddi gian t\u1eadp c\u00e1ch l\u1eafng nghe c\u01a1 th\u1ec3 thay v\u00ec li\u00ean t\u1ee5c \u00e9p m\u00ecnh ph\u1ea3i \u0111\u1ea1t m\u1ed9t con s\u1ed1 tr\u00ean c\u00e2n hay m\u1ed9t v\u00f3c d\u00e1ng l\u00fd t\u01b0\u1edfng. Nh\u1eefng b\u00e0i t\u1eadp c\u00f3 nh\u1ecbp \u0111\u1ed9 ch\u1eadm gi\u00fap ng\u01b0\u1eddi t\u1eadp ch\u00fa \u00fd h\u01a1n \u0111\u1ebfn h\u01a1i th\u1edf, c\u0103ng c\u01a1 v\u00e0 gi\u1edbi h\u1ea1n v\u1eadn \u0111\u1ed9ng c\u1ee7a m\u00ecnh. \u0110i\u1ec1u n\u00e0y \u0111\u1eb7c bi\u1ec7t c\u00f3 \u00fd ngh\u0129a v\u1edbi s\u1ee9c kh\u1ecfe t\u00e2m l\u00fd. Sau tu\u1ed5i 40, nhi\u1ec1u ph\u1ee5 n\u1eef ph\u1ea3i \u0111\u1ed3ng th\u1eddi \u0111\u1ed1i m\u1eb7t v\u1edbi \u00e1p l\u1ef1c c\u00f4ng vi\u1ec7c, ch\u0103m s\u00f3c con c\u00e1i, cha m\u1eb9 gi\u00e0 v\u00e0 nh\u1eefng thay \u0111\u1ed5i c\u1ee7a c\u01a1 th\u1ec3. T\u1eadp luy\u1ec7n v\u00ec th\u1ebf kh\u00f4ng ch\u1ec9 \u0111\u1ec3 k\u00e9o d\u00e0i tu\u1ed5i th\u1ecd m\u00e0 c\u00f2n l\u00e0 m\u1ed9t c\u00e1ch d\u00e0nh l\u1ea1i th\u1eddi gian v\u00e0 s\u1ef1 quan t\u00e2m cho ch\u00ednh m\u00ecnh.<\/p>\n

T\u1eadp \u0111\u1ec3 gi\u1eef s\u1ef1 \u0111\u1ed9c l\u1eadp, kh\u00f4ng ch\u1ec9 \u0111\u1ec3 gi\u1eef d\u00e1ng<\/em><\/p>\n

N\u0103m b\u00e0i t\u1eadp tr\u00ean kh\u00f4ng ph\u1ea3i l\u00e0 ch\u01b0\u01a1ng tr\u00ecnh c\u1ee9ng nh\u1eafc ph\u1ea3i th\u1ef1c hi\u1ec7n m\u1ed7i ng\u00e0y. Ch\u00fang n\u00ean \u0111\u01b0\u1ee3c xem l\u00e0 n\u0103m n\u0103ng l\u1ef1c c\u1ea7n b\u1ea3o t\u1ed3n: s\u1ee9c b\u1ec1n \u0111\u1ec3 \u0111i xa, s\u1ee9c m\u1ea1nh \u0111\u1ec3 t\u1ef1 l\u00e0m vi\u1ec7c, kh\u1ea3 n\u0103ng \u0111\u1ee9ng l\u00ean ng\u1ed3i xu\u1ed1ng, th\u0103ng b\u1eb1ng \u0111\u1ec3 tr\u00e1nh t\u00e9 ng\u00e3 v\u00e0 s\u1ef1 linh ho\u1ea1t \u0111\u1ec3 c\u01a1 th\u1ec3 ti\u1ebfp t\u1ee5c v\u1eadn \u0111\u1ed9ng tho\u1ea3i m\u00e1i. V\u1ec1 l\u00e2u d\u00e0i, ph\u1ee5 n\u1eef c\u00f3 th\u1ec3 k\u1ebft h\u1ee3p ch\u00fang th\u00e0nh m\u1ed9t tu\u1ea7n v\u1eadn \u0111\u1ed9ng \u0111\u01a1n gi\u1ea3n: \u0111i b\u1ed9 nhanh ho\u1eb7c aerobic kho\u1ea3ng 150 ph\u00fat m\u1ed7i tu\u1ea7n, t\u1eadp s\u1ee9c m\u1ea1nh hai ho\u1eb7c nhi\u1ec1u bu\u1ed5i, \u0111\u1ed3ng th\u1eddi d\u00e0nh th\u1eddi gian cho c\u00e1c b\u00e0i t\u1eadp th\u0103ng b\u1eb1ng. WHO v\u00e0 CDC \u0111\u1ec1u nh\u1ea5n m\u1ea1nh r\u1eb1ng s\u1ef1 k\u1ebft h\u1ee3p gi\u1eefa aerobic, s\u1ee9c m\u1ea1nh v\u00e0 th\u0103ng b\u1eb1ng quan tr\u1ecdng h\u01a1n vi\u1ec7c ch\u1ec9 t\u1eadp trung v\u00e0o m\u1ed9t lo\u1ea1i h\u00ecnh v\u1eadn \u0111\u1ed9ng.<\/p>\n

B\u00e0i t\u1eadp t\u1ed1t nh\u1ea5t kh\u00f4ng nh\u1ea5t thi\u1ebft l\u00e0 b\u00e0i \u0111\u1ed1t nhi\u1ec1u calo nh\u1ea5t hay t\u1ea1o thay \u0111\u1ed5i v\u00f3c d\u00e1ng nhanh nh\u1ea5t. \u0110\u1ed1i v\u1edbi ph\u1ee5 n\u1eef sau tu\u1ed5i 40, \u0111\u00f3 n\u00ean l\u00e0 b\u00e0i t\u1eadp c\u00f3 th\u1ec3 duy tr\u00ec \u0111\u1ee7 l\u00e2u \u0111\u1ec3 10, 20 hay 30 n\u0103m sau, c\u01a1 th\u1ec3 v\u1eabn c\u00f2n \u0111\u1ee7 s\u1ee9c m\u1ea1nh \u0111\u1ec3 \u0111i, \u0111\u1ee9ng, c\u00fai xu\u1ed1ng, t\u1ef1 ch\u0103m s\u00f3c b\u1ea3n th\u00e2n v\u00e0 t\u1eadn h\u01b0\u1edfng cu\u1ed9c s\u1ed1ng theo c\u00e1ch m\u00ecnh mu\u1ed1n.<\/p>\n

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\"5<\/div>\n
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\n 5 sai l\u1ea7m khi\u1ebfn ph\u1ee5 n\u1eef tu\u1ed5i 40 c\u00e0ng t\u1eadp c\u00e0ng d\u1ec5 b\u00e9o b\u1ee5ng\n <\/div>\n
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Ch\u1ec9 t\u1eadp cardio, t\u1eadp qu\u00e1 s\u1ee9c, n\u00e2ng t\u1ea1 qu\u00e1 nh\u1eb9, t\u1eadp khi \u0111\u00f3i, thi\u1ebfu ng\u1ee7 l\u00e0 nh\u1eefng sai l\u1ea7m khi\u1ebfn ph\u1ee5 n\u1eef tu\u1ed5i 40 d\u1ec5 b\u00e9o b\u1ee5ng h\u01a1n.<\/p>\n<\/div>\n

B\u1ea5m xem >>\n <\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n
\n

https:\/\/www.24h.com.vn\/dep\/5-bai-tap-phu-nu-sau-tuoi-40-nen-duy-tri-suot-doi-c78a1788005.html<\/p>\n","protected":false},"excerpt":{"rendered":"

\u0110i b\u1ed9 nhanh, t\u1eadp s\u1ee9c m\u1ea1nh, gi\u1eef th\u0103ng b\u1eb1ng gi\u00fap ph\u1ee5 n\u1eef sau tu\u1ed5i 40 duy tr\u00ec c\u01a1 b\u1eafp, x\u01b0\u01a1ng, kh\u1ea3 n\u0103ng v\u1eadn \u0111\u1ed9ng, s\u1ef1 \u0111\u1ed9c l\u1eadp khi v\u1ec1 gi\u00e0. Sau tu\u1ed5i 40, m\u1ee5c ti\u00eau t\u1eadp luy\u1ec7n c\u1ee7a ph\u1ee5 n\u1eef kh\u00f4ng n\u00ean ch\u1ec9 d\u1eebng \u1edf gi\u1ea3m c\u00e2n hay gi\u1eef v\u00f3c d\u00e1ng. \u0110\u00e2y l\u00e0 giai \u0111o\u1ea1n<\/p>\n","protected":false},"author":1,"featured_media":13231,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[],"class_list":["post-13230","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lam-dep"],"_links":{"self":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/13230","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=13230"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/13230\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/13231"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=13230"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=13230"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=13230"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}