In addition to regular exercise and "sleeping 10 to 12 hours a day", the 100-year-old grandma is also the secret to longevity

Exercise regularly and sleep at least 10 hours. Her secret to longevity is actually very simple. Many people believe that activity level will naturally decrease as you get older, but Ruth, a centenarian woman in the United States, has proven with practical actions that there is no upper age limit for exercise and health. Even though she is 100 years old, she still maintains the habit of exercising three times a week, keeping herself energetic and taking care of herself.

Ruth told "Women 's Health" that she and her 78-year-old daughter would go to the gym together, but they would do their own exercises. "We all have our own training plans," she laughed. Her exercise routine includes: recumbent flywheel for 30 minutes (about 3 miles), rest for 5 minutes; ride for another 30 minutes, rest for 5 minutes; walk 1.4 miles (about 2.25 kilometers), and continue to challenge longer distances.

If the weather is bad or she cannot go out, Ruth will not let herself stop. She conducts "indoor walking training" at home: "It takes 170 steps to walk from one end of my house to the other. I will walk 40 times, a total of 6,800 steps, about 3.2 miles."

After retirement, she used to walk 4 miles a day. It was not until she underwent heart valve replacement surgery that she changed to a combination of "short-distance walking + flywheel" exercise. She laughed and said that she was actually encouraged by her husband to start exercising in the first place: "He often said to me, 'You go for a walk, and I will prepare dinner.'"

Adequate sleep and a balanced diet to maintain the best physical condition

In addition to exercise, Ruth also has a very regular life schedule. She goes to bed at 9:30 every night and sleeps an average of 10 to 12 hours. Her relaxation ritual before going to bed is to watch sports programs: "I like baseball, basketball and tennis. Watching them for an hour or two can relax me and fall asleep."

In terms of diet, she follows the principle of eating more fruits and vegetables and less processing. Breakfast is usually toast, grapes, blueberries, cranberry juice and yogurt. "Simple and healthy, it keeps me energetic throughout the day," she said.

Expert advice: Elderly people can still exercise, but it must be "gradual, stable, and safe."

According to the National Institute on Aging, if their physical condition permits, the elderly can still engage in moderate-intensity aerobic exercise for about 150 minutes a week, such as brisk walking, cycling, swimming, etc., along with muscle strength and balance training, which can help delay muscle loss and improve joint mobility.

Ruth’s story reminds us that longevity is not an accident, but is accumulated from small habits every day. Moderate exercise, regular work and rest, and a balanced diet are the most practical and effective anti-aging secrets.