Active longevity from Academician Mikulin. Active longevity - myth or reality

Mikulin Alexander Aleksandrovich - aircraft engine designer, chief designer of the Moscow Aircraft Engine Plant named after M.V. Frunze.
In retirement, Mikulin remained just as restless and creative person, which he always was. He took up the problems of maintaining health, proposed a number of new ideas, some of which were used in sanatorium treatment sick. When the Ministry of Health refused to publish Mikulin’s book on medical topics, the academician, at the age of 76, entered the medical institute and in 1975 passed the state exams with excellent marks. The following year he defended his Ph.D. thesis in medicine based on the book he had prepared. It was then published under the title " Active longevity".
He tested all his medical ideas on himself, and having serious health problems in the middle of his life, he managed to strengthen his body and reach the 90-year mark.

Today I present to your attention excerpts from this book.

Hit your heels on the floor - and you are healthy!
Vibro-gymnastics for blood circulation is a miraculous gymnastics, proposed by Academician Mikulin, that can rid the leg muscles of excess lactic acid and improve venous circulation.

In the book “Active Longevity (My System for Fighting Old Age),” Mikulin spoke about vibration gymnastics:

“It’s not for nothing that a set of morning physical exercises is called exercise. Indeed, this is a charge of vivacity, freshness, and activity for the whole coming day.

Even trained, physically strong people, engaged in intense mental work, after several hours of work begin to feel heaviness in their heads. The brain gets tired.

I propose a simple exercise that can be performed even by those people who are prohibited from running and fast walking.

If you rise on your toes so that your heels come off the floor just one centimeter, and suddenly fall to the floor, you will experience a shock, a concussion. In this case, the same thing will happen as when running and walking: thanks to the valves in the veins, the blood will receive an additional impulse to move upward.

Such body concussions should be done slowly, no more than once per second. After thirty exercises (concussions), you need to take a break of 5-10 seconds. Never try to raise your heels more than a centimeter above the floor. This will not make the exercise more effective, but will only cause unnecessary fatigue to the feet.

Too frequent shaking is also useless. A sufficient portion of blood will not have time to accumulate in the intervalvular spaces of the veins, and its wave will not overwhelm the next “floor” of the vein.
Venous blood rushes to the heart. If it is only filled halfway, there is no way to get the cork out. The hydrodynamic shock will be too weak.

For each exercise, you should do no more than sixty shakes. Perform them harshly, but not so harshly that they resonate painfully in your head. The shaking should be the same as nature intended when running. Therefore, vibration gymnastics does not pose any danger to the spine and its discs. My experience in vibration gymnastics for decades confirms this.

Heaviness in the head, resulting from a rush of blood as a result of prolonged and intense mental work, goes away after vibration exercises. This is explained by the fact that inertial forces vigorously propel venous blood from the head to the heart.

Fatigue goes away after a minute of vibration exercises while climbing a mountain. I recommend doing these minute exercises every 150-200 m of ascent. Such exercises are especially effective in relieving fatigue during long hikes on foot.

Vibro-gymnastics, in my opinion, can safely be attributed to medicinal types physical education. It was explained above how and why toxins are removed during vibration gymnastics. If you constantly perform these exercises, then the venous valves cease to be “quiet backwaters”. Shaking the body, stimulating a more vigorous pulsation of blood in the veins, eliminates the accumulation of waste and blood clots near the venous valves. Consequently, shaking the body is an effective aid in the prevention and treatment of a number of diseases of internal organs, a means to prevent thrombophlebitis and even heart attack (microthrombophlebitis of the veins of the heart muscle).

Academician V.A. Ambartsumyan, who successfully used vibration gymnastics, wrote to A.A. Mikulin:

“Dear Alexander Alexandrovich!
Between 1966 and 1969 I fell ill with thrombophlebitis several times. In 1969, after treatment for thrombophlebitis in the hospital, I began to use the method of vibration gymnastics you proposed, when the disease had not yet completely passed.

After two or three months of using this method, all traces of the last illness disappeared. After that, I didn’t have thrombophlebitis for almost two years. It seems to me that the method you propose really helps prevent thrombophlebitis phenomena...”

Academician Orbeli, who suffered a heart attack, was very grateful to Mikulin for this vibration gymnastics, with which he healed his old heart, improving blood flow. After all, exercise affects not only large veins legs, but also on the capillaries, where blockages mainly form. All you need to do is tap your heels.

So, let's summarize...

Method of performing vibration gymnastics
It is necessary to rise on your toes so that your heels come off the floor by 1 cm, and sharply place them on the floor. In this case, a concussion will occur, due to which the venous blood will receive an additional impulse to move upward.
You cannot raise your heels more than 1 cm above the floor., as this will cause unwanted foot fatigue.

Body concussions must be done no more than once per second. Too frequent shaking is also useless.

After 30 concussions it is necessary take a break for 5-10 seconds. For each exercise, do no more than 60 concussions. They must be performed harshly, but not to such an extent that they are painfully felt in the head. The shaking should be the same as when running.

During the day you should repeat the exercise 3-5 times (each repetition is 1 minute).

Volitional gymnastics
“Every morning I do the volitional gymnastics I developed for about three minutes right in bed. I repeat it two or three times a day, sitting in a chair at my desk. In my opinion, this gymnastics is useful and even necessary to do during illness, when the doctor has prescribed bed rest.

First you need to relax all the muscles, and then gradually, with extremely strong volitional impulses, tense them ten times without moving.
First you need to strain the muscles of your toes, then your calf muscles, then consistently strain the muscles of your abdomen, chest, neck, and arms. With these exercises, the muscles should expand and “play”, like strongmen in the circus.

Such volitional gymnastics has a complex effect on the body: on the one hand, it stimulates bioelectric phenomena in cells, which enhances metabolism, and on the other hand, it helps muscles and veins get rid of toxins.

We should not forget that during volitional gymnastics it is necessary Special attention Pay attention to even and deep breathing. For every five muscle contractions you need to inhale once and exhale for every five.”

Volitional gymnastics and thermal facial massage
Academician Alexander Alexandrovich Mikulin, having begun to develop methods of healing and prevention age-related changes after 50 years, and applying these methods on himself, he not only gained, but until the end of his life maintained good health, clarity of thinking, speed of reactions and a youthful appearance.

Here is what Academician Mikulin said about a very important point regarding the beauty of our face and our skin:

“Why are the facial muscles of mastication, which move our jaw, so hard? Yes, because we often reduce them with strong volitional impulses of action currents, that is, we train them while eating and talking.

In youth, the muscles on the cheeks are elastic and toned, since during growth and development strong, “unconscious” biocurrents circulate in them. But the stronger the biocurrent, whether it is caused consciously or unconsciously, the stiffer the muscle.
Over the years, the cheeks sag, the muscles become more flabby, they experience more and more electronic starvation, and not only because we become less emotional with age. We do not care about the health of these muscles and do not train them systematically, daily, with strong, volitional nerve impulses and biocurrents, that is, volitional facial gymnastics.

To prevent my face from becoming flabby, I do the following exercise, which takes one to two minutes, 8-10 times a day. With all my might, so that my head trembles, I pull my cheeks eight times in turn to my eyes and ears, then the tips of my lips to my teeth, that is, I do everything possible to stimulate an effective metabolism in the facial muscles (Note: in turn - 8 once cheeks to eyes, 8 times cheeks to ears, 8 times tips of lips to teeth :)

The exercises are accompanied by strong facial grimaces. It's nothing you can do! For the sake of health and freshness of the face, you can grimace for a few minutes. You need to understand that where nerve impulses and biocurrents do not reach at least several times a day, flabbiness and lethargy inevitably appear.
The saggy, flabby face of a person who can be given many more years of age than he actually is is a consequence of life “by gravity,” which I resolutely fight against. And so that your loved ones are not afraid of grimaces, exercise facial muscles during the morning wash, when you are alone with the mirror. He doesn't care.

In addition to these exercises, I do every morning and evening thermal facial massage to accelerate blood circulation in capillaries. For this purpose, I have two thick napkins slightly larger than the size of my face. They are sewn from two layers of terry towel.

I soak one napkin in hot water at such a temperature that I can barely stand it, and apply it to my face for half a minute. Then for a minute I press a second napkin soaked in the coldest water (in summer even with melting ice) to my face. I repeat this thermal massage technique every morning and evening two or three times. The entire procedure takes three to five minutes. The result is very good.

In conclusion, I would like to say about the huge role of facial biocurrents. Everyone knows that emotions are usually reflected on our face. This means that during grief and joy, during irritation and troubles, during illness, as well as in a good mood and pleasure, unconsciously, brain nerve impulses contract and relax various groups facial muscles. It was possible to notice that in the brain apparatus these functions are reversible. It is enough, when something is unpleasant for you, to make a complacent, cheerful face, and a group of biocurrents will reflexively cause a change in mood in the brain neurons. It’s not for nothing that we say to an offended child: “Well, stop crying, smile, and all your grief will pass.”

That is why, in my opinion, it would be a good idea if every person tried to maintain a youthful, pleasant expression throughout his life. It’s good for yourself and for those around you.”

Breathing exercises
“Breathing plays a very important role in volitional gymnastics.

I share the opinion of many doctors, physiologists and physical therapy specialists who are wary of yogi gymnastics. But, apparently, we should not completely discard the experience of ancient physical culture. This applies to some elements in my system breathing exercises. You just need to clearly imagine why these elements are useful and what happens in the body when you inhale and exhale deeply. By the way, the school of breathing is characteristic not only of the yogis’ exercise system. Without proper breathing, neither sport nor physical education in general is unthinkable.

When you wake up and stretch sweetly, you need to lie on your back and completely relax all your muscles. Then you should take the deepest possible breath, pushing your chest up, and then, by contracting the abdominal muscles, pull the diaphragm separating the cavity of the intestines and stomach as far as the lower abdomen.

Figure: thoraco-abdominal obstruction in a raised position (I) and in a lowered position (II); 1 - diaphragm; 2 - heart; 3 - abdominal muscles.

In this case, the abdominal press will press hard on the intestinal cavity. The pressure will spread to all internal organs: kidneys, liver, spleen, pancreas, etc. This kind of press will squeeze out the toxins accumulated overnight from the cells and intercellular space of the internal organs. Pressing the diaphragm on the intestinal cavity should be accompanied by a sort of protrusion of the abdomen: the more, the better. In order to fully master the art of volitional movement of the diaphragm up and down, you need to do this exercise many times, simultaneously pronouncing the words out loud and without interrupting your breathing (protrusion of the abdomen has nothing to do with breathing). I mastered this exercise within a few days.

But let's return to the practice of breathing exercises. Lying on your back, you first need to take a deep breath, then use your diaphragm to inflate your stomach. Now hold your breath for 3-5 seconds so that under pressure the toxins have time to leave the places where they settled overnight.
After the delay, exhale the air in ten small portions, pushing it forcefully through tightly compressed lips so that the entire abdomen vibrates intensely ten times.

All the benefits of breathing exercises lie in this massage (shaking) of the internal immobile organs. By the way, the same massage occurs at the moment when we laugh. From this it becomes clear why laughter has been considered beneficial since ancient times.

The physiological meaning of breathing exercises, in other words, massage of the abdominal organs using the diaphragm, is that during this exercise the filling of the heart with blood improves, and the more the heart receives it, the more it will throw out into the aorta during contraction.

I repeat these exercises not only in the morning, but every day also in the evening before going to bed. To avoid overwork, it is enough to take 10 deep breaths and pulsating exhalations in the morning and evening.

I feel another benefit from regular breathing exercises. I used to have frequent heart attacks and heart palpitations. After analyzing the mechanics of breathing exercises and its consequences, I came to the conclusion that contracting the abdominal muscles can help eliminate heart ailments. The line of reasoning was as follows. For our heart, nature has allocated a space - the cardiac cavity - limited by the lungs and the abdominal barrier. When the heart muscle contracts, blood under high pressure is released into the aorta. But, expanding during relaxation, the heart muscle cannot exert any pressure on the walls of the heart cavity. If the volume of the cavity is small, then the heart will suck in a little blood. If the volume is large, then the portion of blood will be correspondingly larger. When designing the diaphragm - the abdominal barrier - nature, unfortunately, endowed it with too much sensitivity. During emotional arousal, fear, excitement, harsh conversation, and as a person ages, the diaphragm rises and the heart cavity contracts.

In the medulla, nature has created an apparatus that regulates the minute volume of blood necessary for the life of human cells and for them to perform work. This adjustment can only be carried out by changing the rhythm and strength of cardiac impulses. If there is little blood, the heartbeat needs to be accelerated, strengthened, if there is a lot, it needs to be slowed down. Therefore, with each rise of the diaphragm and the corresponding decrease in the cardiac cavity, the pulse quickens.

U nervous people it causes fear. From fear, the diaphragm rises even higher, the volume of the cardiac cavity contracts even more, and the pulse quickens. A condition occurs that patients call a heart attack. It often ends with serious consequences.

And so I thought: can a person quickly stop without the help of a doctor? heart attack? I think it can. To do this, it is enough immediately after the start of an accelerated heartbeat to provide the heart with as much volume as possible for the next expansion of the heart.

The mechanism of action of breathing exercises suggests: you need to take a deep breath, stick out your stomach and hold it in this position with all your might for 2-3 seconds. Then repeat this technique two or three more times. It is rarely necessary to resort to a fourth cycle, since three are quite enough to ensure such blood pumping that the heart will start working again in a normal rhythm.
This simplest method for thirty years he helped me get rid of heart attacks, for the elimination of which previously I had to call an ambulance and be treated in a hospital.

Thanks to regular breathing exercises twice a day and exercises to stretch the diaphragm, the elasticity of the abdominal barrier is ensured, the volume of the heart cavity increases, and the risk of heart attacks is reduced.

Flexibility, mobility, massage
"...IN labor activity and in everyday life, a person performs movements with an amplitude that is significantly less than that of which the joints and ligaments are capable. As a result, the ligaments become less elastic, and the muscles that control the movement of the joints lose the ability to significantly stretch and contract.
The “working angle” of the joints decreases. Having become accustomed to movements with a small amplitude, a person loses flexibility; performing deep bends, squats, and wide, sweeping movements begins to cause pain and sometimes leads to injury. All this is aggravated by the fact that harmful substances - salts - are deposited on non-functioning areas of the joints with age.

How to prevent such phenomena? With the help of special exercises.

In the mode of motor activity, it is necessary to provide special exercises for the joint-ligamentous apparatus, which must be performed systematically throughout life.
Such exercises include: rotational movements of the arms, head, torso, swinging arms and legs, bending forward, sideways, backwards, squats, lunges, etc.
They need to be performed with the greatest amplitude possible for you.

In every lesson, try to “work through” maximum amount joints: shoulder, hip, knee, ankle, as well as the complex spinal system. If this cannot be accomplished in one lesson, then the exercises should be distributed over several days.

Each exercise should be repeated 6 to 10 times. If during exercises with a large amplitude there are painful sensations, you should not be afraid of this. You cannot allow only severe pain to avoid injury. You need to start the exercises by first warming up your body, doing them with a small amplitude, gradually building up to the greatest amplitude.

In sports, massage is used to relieve fatigue or increase performance. But a person gets tired not only after playing sports, but also in the process of work. Could massage be beneficial here too?

The origin of massage dates back to ancient times. Historians have found that it was used in almost every country in the world. It was used by Greek warriors and Roman gladiators, ancient Chinese doctors and the peoples of Africa...
...Massage among the Slavic peoples has been practiced since ancient times in the form of whipping one's body with a broom during or after washing in a bathhouse to improve general blood circulation. This form of massage, which was called “horsetailing” by the ancient Slavs, is mentioned in the chronicles of Nestor: “How they wash themselves, they horsetail... they see the wooden bathhouses and they will burn them with velma, and they will drag themselves down, and they will be Nazis, and they will douse themselves with soap, and they will take the branch will begin to beat... and they will be doused with cold water and live like that.”

The centuries-old history of massage testifies to its beneficial effects on people's health. Massage includes a whole range of techniques: stroking, rubbing, kneading, tapping, patting and chopping, with the help of which the entire body or its individual parts are consistently worked.
Massage performed in the direction of movement venous blood and lymph, helps accelerate their outflow from the working organs, reduce congestion, and resolve swelling. Thanks to the massage, which causes a moderate expansion of peripheral vessels, the work of the heart is facilitated. A properly performed massage has beneficial influence on the activity of the nervous and other body systems.

Depending on the tasks solved with the help of massage, there are several types: hygienic, restorative, massage for traumatic injuries, training and others.

Hygienic massage is used after gymnastics in the morning. Its main task is to increase the overall tone of the body. It usually has the nature of self-massage and includes stroking, kneading, shaking, and active-passive movements.

An evening massage performed immediately before going to bed has a beneficial effect. It is performed while lying in bed. They perform such techniques as stroking, light kneading and gentle shaking of the muscles.
Evening massage relaxes nervous tension, accumulated during the day, promotes general relaxation and improves sleep.

Below are a few methodological instructions by self-massage.

Self-massage is good to combine with morning or evening exercises. It is best to massage in the nude. In some cases, if, for example, the air in the room is cool, massage can be done through knitted or even woolen underwear. When performing a massage, it is important to give the body a position in which the muscles of the massaged parts of the body are in a relaxed state.

As a rule, the movement of the massaging hand during self-massage should be made along the lymphatic pathways, in the direction of the nearest lymph nodes. Hands are massaged towards the elbow and axillary nodes; legs - to the popliteal and inguinal nodes; chest - from the middle to the sides, to the muscle cavities; back - from the spine to the sides; neck - downwards, to the subclavian nodes.

Lymph nodes should not be massaged. It is permissible only in exceptional cases, when there is complete confidence that there are no pathogenic microbes in the nodes that can enter the blood.

Massage should not be performed during inflammatory processes, ulcers, skin diseases, inflammation of veins, thrombosis and severe varicose veins. To find out whether massage is contraindicated for you, you should consult a doctor.

A very pleasant massage of the face and forehead. It is performed along the facial branches trigeminal nerve. Lightly rubbing the face, reminiscent of the movement of the hands when washing, is carried out in the direction from the center of the face to the temples: first along the lower contours of the eyeballs, then along the line of the eyebrows and, finally, along the surface of the forehead.
The movements should be gentle, slightly displacing the skin, especially when the fingers reach the temples. Strong pressure in this area can cause discomfort.

The surface of the head is massaged in the direction of hair growth with both hands simultaneously. The fingers seem to want to pinch or pull the skin. This is followed by calm stroking of the head.
In the morning and afternoon hours, the technique of gently tapping your fingers on the surface of the skull can be successfully used. The total duration of the head massage is about five minutes. It should have a pleasant and calming effect.

The intensity and duration of the massage should not always be the same. In case of severe fatigue and nervous excitement, the massaging movements should be lighter and last longer. On the contrary, when you are in a cheerful state, for example after morning exercises, the massage is performed more energetically.

Self-massage of feet Usually they start with sequential work on the muscles of the foot, Achilles tendon, calf and tibia muscles, and thigh muscles. It is best to massage the foot and Achilles tendon while sitting on the couch: the leg being massaged is bent at the knee, the other is straightened and lies freely on the couch.

Calf muscle massage while sitting with legs bent at approximately right angles. At the same time, in order to more fully relax calf muscle, the foot rests on a bolster made of a blanket, pillow or on the foot of the other leg. It is also convenient to perform a massage while sitting on a chair or on the edge of a couch, placing one leg on the floor and lifting the other one being massaged. During an evening massage, this muscle can be massaged while lying on your back, raising the corresponding leg.

Thigh muscle massage carried out in different positions depending on which muscle bundles are massaged:

1) the massager sits on the couch, one leg is lowered, and the other, being massaged, lies along the couch;
2) the massager sits on the edge of the couch with one buttock, the massaged leg is set slightly to the side and rests on the toe;
3) the massager sits on a chair, the massaged leg is half-bent and the heel rests against some object located above the chair, while the back should have stable support. In all cases, those muscles are massaged that are in a relaxed, relaxed state in these poses.

After the legs, the gluteal muscles and lumbar region are massaged. The gluteal muscles are worked by kneading and vigorous shaking. The lumbar region is rubbed simultaneously with both hands - with the fingers or the back of the hand bent into a fist. Rubbing the lower back can be conveniently combined with gymnastic exercises - bending the torso forward and circular movements of the pelvis.

Chest muscles It is better to massage while lying on your back and use stroking, shaking and rubbing.

Self-massage of hands can be performed in a standing, sitting or lying position. First, massage the fingers, the back of the hand, wrist joint. The main technique is rubbing. When self-massaging the forearm, stroking, squeezing, kneading, patting and chopping are used.

Having finished massaging the forearm, rub the elbow joint. At the shoulder joint, the biceps and triceps are massaged separately. Here, stroking and kneading are most often used.

Self-massage of the head and neck area It's better to lie on your back. If you have to perform it while sitting on a chair, it is recommended to place your elbows on the edge of the table to prevent fatigue of the arm muscles and excessive tension in the shoulder muscles.

First, the surface of the back of the head, the muscles of the back of the neck and shoulders are massaged. Mainly stroking and kneading the muscles with the middle and ring fingers both hands in the direction from the back of the head to the shoulders. Mastoid processes(bumps behind the ears) are massaged with circular movements of the thumbs.

Clavicle and shoulder area massaged alternately: first the left side, then the right. Here you need to be careful and avoid pressing hard on the muscles, as there are a large number of pain points in this area.

Special mention should be made massage the front of the neck, where the main main vessels of the brain pass: the carotid artery and jugular veins. This massage is especially effective for mental fatigue, when, as a result of prolonged stay in a sedentary state with a bent back and a bowed head, the outflow of venous blood from the brain worsens.

In this case, the massage is carried out by slightly throwing back the head and calmly, lightly stroking the anterolateral surface of the neck from top to bottom, along the jugular veins.

I also recommend from time to time (1-2 times a month) to massage the lymph nodes located between the left breast nipple and the collarbone.
To do this, it is necessary to drive the lymph from the nipple to the collarbone and even further, penetrating the fingers under the collarbone with rigid, pressed together three fingers of the right hand, using circular pressure on the muscles.
This massage relieves my rare sensations of mild pinching pain in the shoulder, which comes from slagging of the lymphatic vessels.

All the massage techniques listed in this chapter are useful for any person and lead to cleansing of salts and toxins and longevity of cells.

Any process of restructuring requires a certain amount of time and gradualism. Therefore, a person must carry out the conscious restructuring of any of his organs with the help of the internal reserves of the body extremely carefully and gradually so as not to cause a catastrophe. This fully applies to such seemingly calm exercises that do not require extreme effort, such as volitional and breathing exercises, as well as morning work-out».

How to regulate your own weight
« Primitive ate at irregular intervals. Therefore, nature had to design the mechanism for using food in such a way that not all of its nutrients were immediately absorbed by the cells, and a certain percentage would be put aside for a “rainy day.” The supplies had to be placed as close as possible to the places where nutrients are absorbed into the blood, and as far as possible from the muscles that often consume these substances.

Such a place turned out to be the intestines, near which fat, the best store of energy, accumulates in the form of grapes, and areas on the stomach, hips, neck, face - where the muscles contract most rarely and weakly.

Now, in order to clearly imagine the picture of nutrition, let’s draw a diagram (top picture), on which a person’s weight is plotted vertically, and the time of breakfast, lunch and dinner horizontally. Ideally, for a person who is not gaining weight, the diagram of his weight during the day should have the shape of a dotted line.

By the time breakfast starts he is hungry. His weight is below average, marked with a dotted line. After breakfast, weight rises above average. Then, due to energy consumption, the weight begins to fall and reaches average. Before lunch, the body must convert into energy that part of the nutrients that was deposited as fat after breakfast. When the body uses reserves, a person feels a feeling of hunger.

It is clear from the diagram that if you start eating without feeling hungry, then body weight and fat reserves will begin to increase daily, and the person will gradually gain weight, which is dangerous for health, ability to work and longevity (bottom figure). Based on this, we can formulate the basic rules of nutrition and fasting.

First: do not sit down at the table until you feel very hungry. On this issue I disagree with those who recommend regular intake food by the hour, regardless of whether the stomach is full of undigested food or empty. The situation is different with people who work manually. They must eat regularly, as they always sit down at the table with a healthy appetite. The following rules do not apply to people of manual labor.

Second: the entire meal must be mentally divided into three phases. The first phase is the satisfaction of strong hunger, the second phase is satiation. I get up from the table when I can eat just as much more with no less appetite. There is also a third phase - “gluttony,” when, after being full, you eat up what’s left tasty on the plate, or when relatives beg you to eat another piece. A healthy person who does not do physical work should completely exclude this phase from everyday life.

I adhere to this method of eating and, to the horror of relatives and nutritionists in rest homes, I eat about half as much as those around me.

But my body has learned to use it for business most food eaten, I do not have excess fat deposits and I maintain a stable “Roman” weight = height (180 centimeters) - 100, that is, 80 kilograms. With this diet, I am intensely busy with mental work, I have physical strength, I do physical exercise, I try to run 3 kilometers every day, in the summer I play tennis and on vacation in the Crimea I hike up to 15 kilometers every other day...."

Normal diet
“I want to tell you what foods I avoid or consume in minimal quantities.

Any product containing yeast causes fermentation in the intestines. Therefore, I try to imitate the southern nations, who prefer unleavened flatbread without yeast. I avoid using large quantities organic fats of all types that contribute to the formation of sclerosis. You can replace them with vegetable oil - sunflower, corn or olive oil.

Instead of milk, I consider all types of bacterial derivatives useful - yogurt, kefir, sour cream, cottage cheese. Boiled meat and fish in moderation. More vegetables, different cereals. American biologists recommend raw vegetables and fruits, grated, in the amount of 20% of the daily diet. I consider it useful to drink at least 7 - 8 glasses of blood thinner per day. I have long excluded meat broth from my diet, as this product is poorly broken down by the liver. Don't forget about the benefits of vitamins. Accept ascorbic acid one gram per day, rose hips, etc.

I use salt and sugar in moderation; it’s good if sugar can be replaced with honey, at least in small quantities. I consider sugar and salt to be the white enemies of man.

During your life, you need to extremely carefully monitor the functions of your stomach and help it in the evening of the first day of the break by taking rhubarb tablets or half a glass of laxative tea. This way we can avoid many serious diseases that occur due to our inattention...”

How many hours of sleep are good for a person?
“When a person wakes up, lies down, feels a slight malaise or weakness, it seems that if he just lies down a little more and enjoys himself in bed, his strength will return and vigor will come.
Don't believe these wrong feelings! The longer a person lies without sleep, the more strength he loses.

There is a lot of information in the literature about how many hours of sleep are needed to restore strength. It is indicated that, on the one hand, during sleep, cells are charged with electrical charges and are well cleaned with fresh water. arterial blood from lactic acid and other waste products of metabolism and oxidation - and this is useful! On the other hand, waste products gradually accumulate in the cells while lying down - which is harmful. This is one of the many contradictions that accompany our entire lives.

Opinions are divided on the number of hours of useful sleep. Some believe - 8 hours, others (American inventor Edison) - 5 hours. I personally believe that the best rest and well-being are provided by 6 - 7 hours of sleep, no more. However, we must remember that in the world there are not only two fingers with the same pattern of lines on the skin. No two people are the same in terms of body characteristics. Therefore, everyone must experimentally establish the minimum amount of sleep they need to recuperate.”

PS. This, of course, is not all of Academician Mikulin’s recommendations. The book “Active Longevity” is easy to find on the Internet (at least via the link to the source above) - read it at your leisure, it is quite interesting and useful.

Every person wants to live and be healthy and able to work as long as possible and not feel the burden of old age. But it does not always accompany a person. Old age creeps up unnoticed and still comes. And every year a person imposes more and more prohibitions on himself: do not run, do not walk quickly, do not lift heavy objects, do not work, but all these prohibitions do not push it away, but rather bring it closer. The body becomes decrepit.

But maybe it’s not age that’s to blame, but ourselves, and old age doesn’t creep up on us at all, but we ourselves drag it into the house, although it resists. We ourselves do not create the conditions for being healthy. Health and longevity are one of the most important topics. In this article we will talk a little about this.

Longevity and human health depend on many factors, observing which you can achieve good results - to be healthy for many years, while maintaining physical activity, beauty and interest in life.

There is no need to rely on medicine. It cures many diseases quite well, but cannot make a person healthy. So far, it cannot even teach a person to become healthy. To become healthy, you need your own efforts, constant and significant. They cannot be replaced with anything. Man, fortunately, is so perfect that it is almost always possible to restore health and longevity. Only the necessary efforts increase as illnesses and aging deepen.

That is why it is necessary to teach your children from an early age to a healthy lifestyle and then you will not have to make significant efforts to maintain or restore health. But we very rarely think about the fact that our health primarily depends on ourselves, and our real lifestyle is far from ideal.

There is a common misconception among young people: illnesses supposedly come in old age, when active life is already behind them, and they do not think about their health and active longevity in the future. And diseases in old age come mainly to those who prepared the “ground” for them with their ignorance and laziness. Changing conditions and the pace of our lives, the rapidly increasing automation of production processes do not deprive people of the opportunity to exercise and eat right. The person himself is the master of his health and active longevity and can make his health strong, or, conversely, destroy it.

The surest and most effective path to high performance and mental activity, physical perfection, beauty, health and longevity - scientists prove, and life confirms - high physical activity. Don't be lazy to do exercises and walk. Walking together will strengthen not only your health, but also your relationships.

Here is the opinion of People’s Artist of the USSR Eleonora Bystritskaya on this matter: Physical culture is one of the aspects of culture in the broad sense of the word. Correct posture, smartness, maintaining cheerfulness and activity at any age - this is a manifestation of a person’s general culture. The daily routine should be followed unquestioningly. Getting up and sleeping at the same time as eating should be determined once and for all. This is the secret of maintaining a beautiful appearance, the ability to endure stressful situations and physical activity, the opportunity to maintain health for many years. Unfortunately, many women underestimate this secret or, due to circumstances, do not have the opportunity to use it.

Summarizing the artist’s statement, we can draw general conclusions: for beauty and youth, health and longevity, it is necessary to constantly, and not occasionally, exercise, at least basic exercise or walking, but daily, sleep at the same time, a mandatory breakfast and an optional late dinner. Let's love ourselves and be beautiful and young like Eleonora Bystritskaya.

You cannot buy longevity and health; you can only earn them through your own constant efforts. Only hard and persistent work on oneself will allow everyone to become an energetic long-liver enjoying endless health.

The path to longevity and health

The literature contains information about many centenarians. Some lived to be 185 years old. Of course, there are only a few of these, but they still exist, which means it is possible. There was an Abkhazian named Kiuta, who at 153 years old worked in the garden every day and jumped on his horse without outside help. You can imagine what a horseman he was at 100 years old!

All this suggests that people and their biological cells can live a very long time and be healthy. You just need to create for the cells, specifically for the cells, such conditions external environment, in which new cells born as a result of division would not lose the young, full-fledged qualities of their relatives.

Many works on biophysics, biochemistry, and physiology are devoted to the topic of living cells. But only a specialist can understand these works. But every person should, as early as possible, learn at least the most basic information about the physiological, structural features of his body, which directly and primarily affect health, good spirits and longevity of working life.

While we are healthy or feel healthy, we exploit ourselves, our organs, our capabilities without regard, without thinking about the consequences. We treat cars much more thriftily; vehicle inspection is the law.

Nature did not strive to ensure the longevity of animals and humans, which is confirmed by many facts. For example, fragility of teeth, leading representatives of the animal world to premature death from starvation. Weakening of vision and hearing leads to death from defenselessness. Finally, premature death occurs from the accumulation of poisons and waste in the intercellular spaces and from disruption of the nervous system.

But there is another enemy - insidious and invisible. His name is LAZINESS and weak willpower. Thousands of people have met an untimely death from slagging in the body and violations nervous activity only because they were too lazy to repeat the cycle of physical exercises every morning and eat right. To gain health and a happy, productive longevity, it is not enough to buy a lot of books about the benefits of physical education, it is not enough to be interested in sports, watching sports programs while lying on the couch. The main thing is to find willpower within yourself or gradually cultivate it in order to defeat laziness. Only in this case will success be ensured.

Living cells cannot change their structure and activity in one or two days. This takes time. An elderly person or someone who has not previously been involved in physical education should get involved in exercise for a month. Day after day, you should gradually add one or two movements to each exercise. Sudden overexertion is extremely dangerous for the body. On the contrary, gradual mastery of certain exercises leads to strengthening of the entire body, makes a person healthier, more resilient, and leads to longevity.

In some cases, doctors, actively using medications, underestimate the role of such a factor as the independence of living cells, when for their healing, development and restructuring a person will be able to create appropriate environmental conditions that promote longevity and health.

It is necessary to look for such environmental conditions under which the cells themselves would be cleansed of toxins - the main cause of aging, would themselves be healed of diseases and would themselves acquire the qualities necessary for a person to achieve strong health. health and longevity.

Therapeutic types of physical education include: vibration gymnastics. It is extremely beneficial for the body. You can repeat the exercise 3-5 times a day for 1 minute. Rise onto your toes, lifting your heels off the floor just one cm and sharply lower yourself to the floor. And so on for 1 minute, but no more than 60 tremors.

In order for the normal functioning of a muscle or any other organ to be maintained, it must act. And in order for it to act, impulses from the central nervous system must approach it. Those. constant movement, physical education - something that requires constant muscle tension, thanks to enhanced nerve impulses, and makes a person healthy.

Many books have been written about breathing exercises. Indeed, the benefits of it are great. Let's do this every morning: lying on your back, first take a deep breath, then use your diaphragm to inflate your stomach, hold your breath for 3-5 seconds so that under pressure the toxins have time to leave the places where they settled overnight. After holding your breath, we exhale the air in ten small portions, pushing it with force through tightly compressed lips, so that the entire stomach vibrates intensely ten times. This massage of the internal organs is where the benefits of breathing exercises lie. This exercise must also be repeated in the evening. This gymnastics helps the heart.

And further. Longevity and health are accompanied by youth. To maintain a youthful face, you need to do gymnastics for the facial muscles 8-10 times a day for two minutes.

With all your might, so that your head trembles, pull up eight times in turn, either your cheeks to your eyes and ears, or the tips of your lips to your teeth, i.e. do everything possible to stimulate an effective metabolism in the facial muscles. You need to understand that where nerve impulses and biocurrents do not reach at least several times a day, flabbiness and lethargy inevitably appear.

In addition to these exercises, it is useful for the beauty and youth of the face to do thermal facial massage in the morning and evening to speed up blood circulation in the capillaries. You need two thick (two-layer terry towel) napkins. We soak one in the hottest water that the face can tolerate and apply for 30 seconds, then the second, soaked in the coldest water (with ice in summer) for 1 minute. Repeating two or three times is enough. The most important thing is to do it every day, morning and evening. The result will be on your face.

Proper nutrition = health and longevity

Proper and sufficient nutrition contributes to human health and active longevity. To maintain health, beauty and youth, you need to regulate your weight and keep it within normal limits. If you start eating without feeling hungry, then body weight and fat reserves will begin to increase daily with each such meal, and the person will gradually gain weight. excess weight, becomes full, and this is dangerous for health, preservation of youth, and active longevity. You can't sit down at the dinner table without feeling hungry.

Get up from the table with a light stomach. This does not apply to people engaged in manual labor. Incorrect, unnecessary healthy body, products. For example, yeast bread, unleavened flatbread is better. Limit the intake of animal fats to 10-15 g, replacing them with a small amount of vegetable oils. Instead of milk, fermented milk products without sugar and dyes are better. Instead of sausages and frankfurters - natural meat, tasty cooked, without fat. Salt, sugar - in moderation. Pay great attention to all kinds of cereals, fruits, vegetables, herbs, nuts, berries, honey.

There is no need to switch to separate meals. The main thing in the matter of nutrition is to eat only when you are hungry and little by little.

A person is born with a huge margin of safety, for a hundred years or more, if one lives wisely. However, these reserves can only be preserved when the person himself ensures his health. Medicine only helps in this, but it itself, without the patient’s efforts, will not create his will and knowledge of health.
Medical experts admit that our health and longevity depend only 18% on medicine, 70% on lifestyle, and 12% on the environment.

It's never too late to remember Avicenna's old, but always necessary advice

Nutrition is an indispensable condition for maintaining good health.

It will be difficult to assimilate if you eat without appetite and skill.

Sometimes it happens that the patient himself is accustomed to eating bad food.

Habit becomes a terrible force, leads to illness and threatens death.

But a bad habit, like a poison, must only be gradually gotten rid of.

When it comes to food, don’t be greedy for any kind of food, know exactly the place, time and order.

Eat if you feel hungry; food is needed to maintain strength.

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Current page: 1 (book has 7 pages in total)

A. A. Mikulin
Active longevity

HEALTH ENGINEERING

A story about academician A. A. Mikulin and his book “Active Longevity”

And in large lecture halls, embarrassments sometimes occur. The speaker's speech was suddenly interrupted by the rumble of the board on which he had just drawn another graph falling off the hook. Two students rushed to put her in her place. A sympathetic noise ran through the audience: the guys were sweating from the effort, but the heavy structure did not give in to their joint efforts. The lecturer at first watched the actions of the young people with some irony, then looked impatiently at his watch and said:

- Friends, leave the board alone for a minute. We need to organize labor differently. “You,” he turned to one of the students, “hold the board so that it doesn’t fall off the other loop and knock off your legs, and you stand on the side and make sure that the loop lands exactly on the hook.” And I…

And the venerable professor easily lifted the edge of the board.

The student, stunned by this turn of events, apparently remembering his summer practice in a construction team, commanded:

- Stop! Now mine little by little, a little more... done, sit down!

The professor wiped his hands with a handkerchief and calmly returned to the pulpit:

– Thank you, young people, for your help. But before we continue our conversation, let me make one remark. You both are probably about forty years old in total, no more. I'm eighty. Hence the conclusion: I strongly recommend doing physical exercise. Now let's return to the jet engines used in domestic aviation.

The lecture was given by academician Alexander Alexandrovich Mikulin. Enviable health and strength! But - it’s hard to believe this today - about thirty years ago medicine had great difficulty bringing him back to life. Not to mention lifting weights - moving was strictly prohibited. A life calculated by the minute, a life in which there was no time to take care of oneself, to listen to the beat of one’s own heart, suddenly suddenly slowed down its rapid pace.

“Until the age of fifty, I, like most people, did not attach much importance to physical culture,” writes A. A. Mikulin. – However, when I became seriously ill and ended up in the hospital, I had the desire and time to understand the complex device human body. Having studied many books on this topic, I developed my own system, corrected and supplemented by criticism and experimental testing of my friends. This system has allowed me to overcome illnesses, stop aging and remain functional for many years, including the present.”

You need to look back into the past to understand not only why, but also, most importantly, how this person began to fight for his health, for his mind, because the answer would be too unambiguous, banal and fundamentally wrong: simply because he wanted, how all people, live longer.

As is customary among designers, he gave himself a “technical specification”, formulating it very briefly and clearly from the very beginning. Here it is:

1. Figure it out yourself and help everyone understand how the body works.

2. Help yourself and help everyone.

3. Longevity must be active.

According to the latest statistics, more than three hundred thousand people have crossed the ninety-year age limit in our country. There are many millions of those over seventy. This is the result of increased prosperity Soviet people, a consequence of medical advances. Helping such a huge army of knowledgeable, experienced people find the strength and opportunity to give back their knowledge, work, and experience to society for as long as possible is an important task.

... Let us turn to the beginning of the 20th century. An extensive office, the walls seem to be made of books. There is a green sofa, and two people are squatting near the sofa: the boy Sasha Mikulin and old man with a huge sculpted forehead and a bushy graying beard. A man brings some kind of toy mechanism back to life.

“You have to love cars,” he tells his nephew with gentle edification.

We are in the office of Nikolai Egorovich Zhukovsky, the father of Russian aviation. Subsequently, this office would become Alexander Mikulin’s home for many years, and the green sofa would become his bed. He will spend next to Nikolai Yegorovich the most difficult last years of his life, extremely saturated with scientific activity and organizational work for the benefit of the young Soviet state.

We remember this not at all in order to illuminate Alexander Alexandrovich Mikulin with the brilliance of the glory of a person close to him. After all, the main thing is not the great relative, but the fact that the best was taken from him to build his own life, that the young man became a friend, assistant and continuer of his work...

At the Moscow Higher Technical School N. E. Zhukovsky reads his famous course of lectures on aeronautics. The table lamp in the office, covered with a newspaper, is burning until late. But when the hand of a scientist weakens, his nephew acts as a diligent copyist of his lectures and articles. And when a scientist falls ill, the course of lectures is not interrupted. A young student enters the department, so far only in the role of a reader. And no one in the audience smiles ironically. Everyone knows: Alexander Mikulin has a moral right to this reading, because he himself is a member of the aeronautical circle organized on the initiative of Zhukovsky at the school, which, by the way, includes such brilliant young people as A. Tupolev, A. Arkhangelsky, K. Ushakov , V. Vetchinkin, B. Stechkin.

In 1918, Zhukovsky sent a memo to the leadership of the Red Air Force, c. which proves the need to create an Aviation Design and Test Bureau:

“It is true that the calculation and testing bureau represents a certain expense for the Air Fleet Administration,” he writes, “but maintaining a calculation bureau for a year costs the same as three crashed combat airplanes. In fact, over the past five weeks, eight aircraft have been destroyed at the Moscow airfield.”

Zhukovsky's idea was immediately accepted. You can staff your staff. They were already there - students of Zhukovsky and his like-minded people. The first aeromechanical engineers A. Arkhangelsky, A. Tupolev, B. Stechkin, V. Petlyakov, A. Mikulin completed the MVTU course.

The team's first work was a glider. Glider and aviation? No need to be surprised. This is the basis of tomorrow's seaplanes. Boris Stechkin and Alexander Mikulin are working on the engine.

In 1919, again on the initiative of Zhukovsky, KOMPAS - the Commission for the Construction of Snowmobiles - was created. And again, among the founders of this business, we see the young engineer A. Mikulin. Several snowmobile designs were used by the Red Army in the fight against the Whites, and then, in the twenties and thirties, snowmobiles began to successfully serve polar explorers.

“When low-speed “whatnots” were still flying in our skies, Nikolai Egorovich told me: “Aviation will develop due to engines,” recalls Academician A. A. Mikulin. “Probably, here we need to look for the origin of the business that I serve to this day.”

Today, asking the question who is the designer of aircraft with the TU or ANT emblem is awkward even for a schoolchild. Everyone knows that these are Tupolev machines. The famous attack aircraft, the “flying tank”, came out of the Ilyushin Design Bureau - everyone knows this too. The family of fast MiGs is Mikoyan and Gurevich...

But do you remember the pre-war song?

The mind gave us steel arms-wings, And instead of a heart - a fiery motor!

Who is the designer of the engines of these aircraft, reliable, powerful, ahead of the engineering thought of their time by several years and allowing them to put forward and implement a bold slogan; “Fly highest, farthest, fastest!”?

This question can be safely asked not only to schoolchildren. The names of the creators of “fiery hearts” are much less known.

...The legendary flight of Valery Chkalov through North Pole to America on the Tupolev ANT-25. Repetition of this flight by M. Gromov on the same type of machine. Let's add: with engines of the highest reliability and power for their time. Their designer is A. A. Mikulin. He is the creator of the first aircraft engines of original domestic design, both piston and turbojet, which entered widespread use in the air fleet.

The engines of A. A Mikulin both before the war and in the post-war years (of course, no longer piston-jet engines) worked on many types of MiGs. The very first one, back in 1937, at an altitude of 6000 meters, developed a power of 1200 horsepower.

During the war, the design bureau, headed by A. A. Mikulin, created the powerful AM-38 engine for the IL-2 attack aircraft, which the Nazis feared like fire.

Over two decades of design work, there have been many engines that have entered mass production. Hugely stressful job. She is highly appreciated by the country. Alexander Alexandrovich Mikulin – Hero Socialist Labor(Certificate of the Presidium of the Supreme Soviet of the USSR on the assignment of this honorary title for No. 3). He is a laureate of four State Prizes and a holder of many orders.

The creator of the perfect aircraft engines that brought glory and victories to our aviation, himself worked for decades for wear and tear.

In his youth, he was fond of dressage of Oryol trotters and won prizes at the races. Then he became an avid motorcycle racer and also competed. But work made me forget about all these sports hobbies.

A. A. Mikulin knew very well the service life of each engine, and in the instructions he precisely indicated the rules for caring for it, the timing of major and current repairs, and the time of decommissioning. These rules must be strictly followed in aviation. And he hopelessly started up his only and irreplaceable “engine” – his heart.

Write it off? He strongly disagreed. Examples of centenarians clearly prove that the body’s resources are much greater, we simply don’t take care of ourselves, the body works for wear and tear and breaks down ahead of time.

The analytical mind of the scientist, design engineer, and here, in a completely new problem, identified the main links in the search chain - the influence of biocurrents on human life, the study of blood circulation, breathing, sweating, the work of the muscular system during movements, physical exercises.

Mikulin sat down to read literature that was completely new to him. Some of my friends advised me not to waste time and do physical therapy as directed by my doctor. That's all. And he diligently followed all instructions. But at the same time, he himself wanted to figure out why and how to engage in physical education, how to walk and run in order to get the maximum benefit from the movements for the body. He sought to analyze the main causes of aging and acted prudently and carefully. This time the experimental base was not a testing ground, not a laboratory, but he himself.

Gradually, a hypothesis took shape about one of the main causes of aging - the sedimentation of metabolic products, or, as A. A. Mikulin calls them, “slags,” in the intercellular spaces. This means that here, at this level, a person’s help to his own body should begin. And this help is in constant motion, breathing correctly, rational nutrition.

But the question may arise: did A. A. Mikulin take upon himself too bold a task when he began developing his system of combating old age, offering his explanation to a number of physiological processes, occurring in the body?

Nowadays, the frontier of research on the human body has expanded significantly. A chemist and a physicist study life at the molecular level. A doctor, a physiologist, a mathematician, an electrical engineer, an acoustician, a cyberneticist and even a nuclear energy specialist work together. This coordinated work helps to quickly climb the steps of knowledge of the most complex work of nature - man, helps to find new ways to combat ailments that recently seemed incurable, to maintain freshness of mind, good spirits, and physical strength into old age. And this gave Academician A. A. Mikulin the right to join the search from the standpoint of his extensive knowledge, which gives rise to unexpected and impossible analogies and conclusions for a non-engineer, to reflect on the human body, to reveal the secrets of the harmonious interaction of its elements and the reasons for the mismatch of its work; look for ways to increase efficiency, durability and reliability, offer your own physical exercises, rules of behavior and nutrition; invent devices and mechanisms. He confirms the validity of his thoughts, conclusions and recommendations personal practice, own health and active work at 82 years old.

But still, what is the opinion of physiologists and biologists about the system of struggle for the creative longevity of an engineer - a specialist in aircraft engines, when they read the manuscript in which this system was set out? Let's give them the floor.

Academician, Secretary of the Department of Physiology of the USSR Academy of Sciences E.M. Crepe:

“After a lot of editorial work that I did together with the author regarding the physiological concepts and facts raised, I believe that in general the manuscript is of great interest and useful for publication in the popular science literature section.”

Doctor of Medical Sciences, Professor V. N. Guryev:

“The monograph is of great interest. We can agree with all the main provisions. The book is very useful..."

“I didn’t find any flaws,” says the head of the laboratory of physiological cybernetics at Leningrad State University, Professor P. I. Gulyaev.

Academician A.L. Kursanov:

“I must admit that, as a biologist, I find some of our formulations too bold, but this should not prevent me from seeing the main thing in your work - its originality, which consists in the fact that you strive to understand the organization of the human body, evaluating it with the eyes of a design engineer and Mechanics. At the same time, you manage to see many familiar phenomena in a new light, which either convinces you that you are right, or encourages you to search for approaches to verifying them, and, consequently, gives rise to creative thought.”

Academician A. A. Imshenetsky:

And finally, the opinion of the Scientific Medical Council of the USSR Ministry of Health, sent to the Editorial and Publishing Council of the USSR Academy of Sciences:

“The Scientific Medical Council of the USSR Ministry of Health does not object to the publication of Academician A. A. Mikulin’s book “My system for fighting old age” (“Active longevity”).

Deputy Chairman of the Scientific Medical Council of the USSR Ministry of Health, Professor G.K. Ushakov.”

A number of authoritative statements could be continued. The above is enough to turn with interest to the pages of this book, the purpose of which is to convince: you need to learn to fight for yourself, for your health, in order to be useful to society for as long as possible.

S. Chumakov

Chapter I
HOW THIS BOOK WAS BORN

Every person wants to live, be healthy and work as long as possible without feeling the burden of old age. But, they say, old age creeps up unnoticed, and nothing can be done about it. How much fatalism and resignation to fate there is in such a generally accepted opinion! Most often, in the fight against old age, a person goes into deep defense. The system of struggle, in general, is the same: “defensive lines” of medicines are erected, but victories over senile ailments turn out to be imaginary. Every year a person imposes more and more prohibitions on himself; do not run, do not walk quickly, do not lift heavy objects, do not work, but all these prohibitions do not push back, but bring old age closer. The body becomes decrepit.

Somehow, imperceptibly, a time comes when old acquaintances, when they meet, instead of the usual “How are you living?” They ask the question: “How do you feel?” “We’ll creak a little,” you answer, and the main topic of conversation becomes not business, but health. There's nothing you can do about it - age. But maybe it’s not age that’s to blame, but ourselves, and old age doesn’t creep up on us at all, but we ourselves drag it into the house, although it resists and repeats: “It’s too early for me to take you into my own hands.”

Thirty years ago I felt much worse and older than I do today. Until the age of fifty, like most people, I did not really care about my health and did not attach much importance to physical education. However, when I became seriously ill and ended up in the hospital, I finally had the time and desire to understand - as an engineer, electronics, mechanics and designer - the causes of aging of the human body, to develop an active system for combating old age. I wanted to do this not in order to “creak” for as long as possible and, having retired, to watch from the side how life is in full swing, but in order to be an active participant in it for as long as possible and work fully.

More than three hundred years ago, the science of gerontology arose, whose task was to solve the problem of longevity and fight against old age. Thousands of physicians, biologists, physiologists and other scientists are working today to resolve these issues. Research institutes of gerontology have been established in the USSR and other countries. Scientists from different fields exchange opinions at gerontological congresses. After all, there are more than two hundred hypotheses about the causes of old age and age-related diseases.

The literature contains information about many centenarians. For example, Kentingern lived 185 years, Peter Zortai also lived 185. Natural longevity is not uncommon in the USSR. In our country, over 30,000 workers and pensioners are over 100 years old and 300,000 are over 90 years old. I personally studied the life of the Abkhazian comrade Kiut, who is 153 years old. He worked in the garden every day and mounted his horse without assistance. You can imagine what a horseman he was at 100 years old! All this suggests that people and their biological cells can live for a very long time. It is only necessary to create for cells, specifically for cells, such environmental conditions under which new cells emerging as a result of division would not lose the young, full-fledged qualities of their relatives.

Many works on biophysics, biochemistry, and physiology are devoted to the topic of living cells. But only a specialist can understand these works. At the same time, I am convinced that every person should, as early as possible, learn at least the most basic information about the physiological, structural features of their body, which directly and primarily affect health, good spirits and longevity of working life.

While we are healthy or feel healthy, we exploit ourselves, our organs, our capabilities without regard, without thinking about the consequences. We treat cars much more thriftily.

For example, you bought yourself a motorcycle. But you won’t ride it until you study the design and purpose of its parts, and the rules of driving. You won’t be able to use it for a long time if you start using it for wear and tear. You will also not be able to use your organs rationally until you find out how they are structured, what their capabilities are and how they need to be helped in the name of preserving longevity at work. Therefore, in this book I touch upon the most important, basic features of human physiology. These include the following: the influence on human life of biocurrents, blood circulation, respiration, sweating, the role of physical education, movements for the muscular system.

Recently, articles on how to be healthy have increasingly appeared in the press. Interesting, for example, are the articles of the famous Soviet surgeon, academician of medical sciences N. M. Amosov. G. Gilmore’s brochure “Running for Life” was translated into Russian and published in large quantities. Some people are trying to experience yoga gymnastics.

However, many people, unfortunately, underestimate the decisive role of physical culture in our modern life and don't use it. I think this is happening because none of the published works has a deep explanation of why you need to do physical exercise, why you need to walk and run, or how to walk and run.

We can say with absolute certainty that the overwhelming majority of people, especially those over 35 years old, do not run or do the gymnastics necessary for health, because no one explained to them in time why our body needs certain movements, no one proved that rest leads to laziness, lethargy and weakness, which immobility accelerates the onset of old age.

There are many recipes and recommendations. For example, one famous doctor considers turpentine baths to be the main way to longevity. When checking, it turned out that for me, for example, they are contraindicated. Hence the conclusion: not every person benefits from every remedy, for there are no two identical people in the world. Therefore, I do not undertake to write about the benefits or harms of medications. Doctors should do this.

The same means and techniques of behavior that I have developed and tested many times over three decades can be used by any person, since they relate only to the basic life properties and fundamental principles of the physiological nature of man.

I foresee a legitimate question about the right of an engineer to invade the field of physiology, make recommendations, develop and propose his own system. I'll try to answer it. To do this you need to do small excursion into history.

Not only doctors, but also great thinkers and scientists of the first centuries of our era studied the structure of the human body. This is evidenced by the works of Plato, Aristotle, Hippocrates (on human nature), Gehlen, Eudemus and many other Alexandrian scientists from the school of Herophilus.

A particularly great contribution to the study of human and animal organs was made by the greatest genius of the Renaissance, painter, sculptor, architect, engineer and anatomist Leonardo da Vinci, who left behind a major work: “Anatomy Records and Drawings.” This book, by the way, was published in 1965 by the Nauka publishing house. It describes all the bones, internal organs, nervous and vascular systems, as well as the muscular system, tendons, cartilage, and so on. For that time, only a completely exceptional, versatile thinker and scientist could perform such a universal and labor-intensive work.

Here is how Leonardo da Vinci describes the reason for aging in people:

“Old people living in perfect health die from lack of nutrition; and this happens because their path to the veins of the mesentery is constantly narrowing, due to the thickening of the membrane of these veins up to the capillary veins, which are the first to close completely. It follows that old people are more afraid of cold than young people, and that those who are very old have skin the color of wood or dry chestnut, because this skin is almost devoid of nutrition. And with this membrane of the veins in humans the same thing happens as in oranges, in which the skin thickens and the flesh decreases as they become decrepit.”

Although over 450 years have passed since the time of Leonardo, his laconic judgment can still be considered a very reliable proof of one of the reasons for the premature aging of people who did not understand their body and did not take basic physiological measures to maintain the healthy state of their arteries and veins.

By the way, I pay special attention to this issue in the book, because no matter how different people are in age, state of health, and physical development, the functions of arteries and veins are the same for everyone, the laws of metabolism are common for all people.

In addition to the works of Leonardo, I would like to dwell on the treatise of Andrei Vesalius “On the structure human body", published in 1543. His thoughts are topical today, with the modern development of science and technology.

“There are many obstacles to the study of sciences and arts,” he wrote. – No small damage is caused by the excessively fractional division of those teachings that complete each of these sciences. And an even greater obstacle is the narrow distribution of individual areas of work among various specialists... (They) are so devoted to only one of his branches that the rest, which are closely related to him and inextricably linked with him, are left aside. That's why they never create anything outstanding..."

This one is deep the right thought can be attributed to the previous teaching of medical sciences, which did not take into account the influence of electronics and electromagnetic fields on the healthy development of human cells, on his performance and longevity. And I pay attention to this issue in the book. After all, the influence of electromagnetic fields on all people is the same. They do not act selectively.

Recent years have been characterized by a comprehensive study of the human body by scientists of various specialties. In their ranks you will meet not only a doctor and a physiologist, but also specialists in the field of general biology, genetics, biochemistry, and biophysics. They come to the service of medicine latest achievements modern progress: laser, isotopes, cybernetics... The list goes on.

Today, a traumatologist can be found in the laboratory of strength of materials at the Polytechnic Institute. Without knowledge of the strength characteristics of bone, its resistance to compression and torsion, it is impossible to imagine effective treatment fractures.

The wonderful surgeon Nikolai Mikhailovich Amosov, whose articles I mentioned above, in addition to medicine, graduated from a correspondence industrial institute. A modern doctor needs engineering knowledge to be able to take a broader look at the functions and design of the human body, and to participate authoritatively in the introduction of scientific and technological progress into medical practice.

By main specialty I am a design engineer. This helped me, during the dissections and dissections of anatomical objects that I carried out under the guidance of anatomical experts, to understand how nature designed the human “mechanism”. In addition, I had to deeply study the course of physiology and do a lot of experiments to clarify some physiological processes and facts, conduct a series of experiments to identify the laws of muscle contractions, information about which I did not find in textbooks, It was on the basis of all my works on physiology, after long check Each element of my system, on myself, and then on my friends, I selected the necessary exercises for myself and recommend them to people of any age.

Now we are paying more and more attention to physical culture and sports. Many prominent scientists, medical and physical education workers write works on healthy behavior and useful exercises. I very much approve of their advice and try to follow it. But the material contained in this book does not repeat the information available in modern publications on this topic. I would say it only complements them.

I want to emphasize that my work is not a textbook. The topic of the work is an analysis of some of the main causes of aging that I have tested, theoretical and practical analysis, the role of biocurrents, breathing, sweating, comparison of living conditions of primitive and modern man and assessment of the role of physical education.

In addition, I offer some devices I have invented to combat old age. In the book I show what allowed me to overcome illnesses, stop aging and maintain youth and productivity for many years, including the present time.

And I really want as many people as possible to take advantage of this information.

Nature did not strive to ensure the longevity of animals and humans, which is confirmed by many facts. For example, fragility of teeth, leading representatives of the animal world to premature death from starvation. Weakened vision and hearing, which leads to death from defenselessness. Finally, premature death occurs from the accumulation of poisons and waste in the intercellular spaces and from disruption of the nervous system.

Apparently, nature sought to speed up the change of generations on Earth to speed up the process of self-improvement (evolution). Fresh buds on trees will not turn green until the wind blows off the old leaves. But man does not blindly obey nature. He struggles, and the ways of this struggle are different. Instead of teeth, he invented dentures. To help his weakening eyesight he made glasses. He opposed the achievements of medicine to diseases. Aging of the body - physical education and sports.

The reader may think that these short lines exhaust the first information about man’s struggle for longevity. Alas, they are not exhausted! It turns out that there is another enemy - insidious and invisible. His name is laziness and weak willpower.

Thousands of people met an untimely death from slagging of the body and impaired nervous activity only because they were too lazy to repeat the cycle of physical exercises every morning. To win health and a happy working life, it is not enough to buy a lot of books about the benefits of physical education, it is not enough to hang posters on the wall describing morning physical exercises. The main thing is to find willpower within yourself or gradually cultivate it in order to defeat laziness. Only in this case will success be ensured.

Repeated and lengthy experiments have shown that all the techniques and methods of my system can be used by both men and women, both teenagers and very old people to acquire health and increase their ability to work. However, for each person, the decisive condition for the usefulness of applying the recommendations is the obligatory observance of extreme gradualism and caution when mastering new exercises to which the body was not previously accustomed.

Living cells cannot change their structure and activity in one or two days. This takes time. An elderly person or someone who has not previously been involved in physical education should get involved in exercise for a month.

Day after day, you should gradually add one or two movements to each exercise (for example, lifting dumbbells). When running, add 5-10 steps every day, etc. up to a certain limit, individual for each person.

Sudden overexertion is extremely dangerous for the body. On the contrary, gradual mastery of exercises leads to strengthening of the entire body, makes a person healthier, more resilient, and leads to longevity.

I also consider it necessary to say a few words about my attitude to medicine and biology.

It is difficult to find words bright enough to express admiration for the activities of our party and the Soviet state aimed at further improvement medical care to the population and to organize recreation for people. Medicine and medical workers are doing a huge, useful job. However, it seems to me that in some cases, doctors, actively using medications, underestimate the role of such a factor as the independence of living cells, when a person will be able to create appropriate environmental conditions for their healing, development and restructuring. Here there is a wide field for interesting research.

If, for example, you take up rowing without training, then after an hour of rowing your palms will become covered with bloody blisters, since the cells have not yet adapted to the new environmental conditions - constant friction against the wood of the oars. However, if you approach such activities gradually and wisely, as you should do at the beginning of any sport, then after a few days hard calluses will appear on your hands. I looked at the structure of old and new cells under a microscope. They have nothing in common!

Here is the exact work schedule of Academician Mikulin - from Mikulin himself. The alarm clock rings at 7 o'clock. I wake up. I remove the grounding from my legs and turn on the room ionizer. I stretch and, lying in bed on my back, begin breathing exercises

Alexander Alexandrovich Mikulin lived to be 95 years old. Throughout his life he promoted active longevity. This article introduces the main postulates of Mikulin’s system of active longevity.

Mikulin on artificial aging of the body

In 1978 A.A. Mikulin in the magazine “Physical Culture and Sports” said this: “At work, they sit in their pants for eight hours, and in the evening they add three or four hours of sitting in front of the TV. A person experiences on himself the artificial aging of the body and the development of sclerosis. Without thinking that there may not be a way back from such a disastrous experiment if you don’t come to your senses.” In his work “Anatomy. “Notes and Drawings” by Leonardo da Vinci described the cause of human aging as follows: “Old people living in perfect health die from lack of nutrition. And this happens because their path to the veins of the mesentery is constantly narrowing due to the thickening of the membrane of these veins up to the capillary veins, which are the first to close completely. It follows that old people are more afraid of cold than young people, and that those who are very old have skin the color of wood or dry chestnut, because this skin is almost devoid of nutrition. And with this membrane of the veins in humans the same thing happens as in oranges, in which the skin thickens and the flesh decreases as they become decrepit.” This opinion of Leonardo da Vinci, despite being “old,” can still serve as confirmation of the existing arguments of many physiologists about the causes of premature aging of a person who did not bother to understand these reasons and take basic measures to maintain the healthy state of his arteries and veins until old age. We pay life a tribute for the omissions that we make, relying too much on it, on the reserves it provides. Do not delude yourself: nature did not strive to ensure human longevity. And this is confirmed by numerous facts. For example, fragility of teeth, leading animals to premature death from starvation. Sudden weakening of vision and hearing has repeatedly led to defenselessness and death of many individuals. What can we say about the uncontrolled accumulation of toxins and poisons in the intercellular spaces or about an incomprehensible disruption of the activity of the central or autonomic nervous system? It seems that nature’s calculation was simple: it sought to accelerate the change of generations on the planet in order to quickly achieve the process of self-improvement (evolution). But you need to know a person who did not agree with his mother’s intentions. He leans on, fights, seeks opportunities to live and survive. Instead of teeth, he learned to make dentures. To help weakening eyesight he invented glasses. It suppresses pathological infection due to strong chemical compounds, and deals with old age through physical education and sports. However, weak will and laziness are a person’s main enemy in the fight against old age. It was under the blows of this serious rival that many, many millions of earthlings found their untimely death from nervous stress and excessive slagging of the body. Because they were too lazy to do gymnastics and hardening procedures in the morning.

The reason for the aging of the body is toxins!

In the work of scientists at the University of Chicago in 1973, research materials were published that explained the cause of human aging by the gradual sedimentation of waste in the intercellular spaces, incl. and medulla.

But there must be some mechanical forces at work, pumping these waste products through myriads of living cells. Yes, of course, such forces exist. According to Mikulin, there are three of them. Firstly, this is the strength of vibration of the cells themselves. But it is very small. Secondly, it is the compression of cells that occurs during muscle contractions. And thirdly, these are inertial forces that arise in the gravitational field when the human body is shaken while walking, running, jumping. The conclusion can be drawn the same as we did before: run, jump and fight!

Mikulin active longevity system

In order to turn on the mentioned mechanisms of self-cleaning of cells and intercellular spaces, you need to take walks - for older people, or light jogging - for younger people. But this shouldn't be just a walk. You need to walk (run) quickly, cheerfully, trying to step on the ground as hard as possible, resting on your heel and placing your entire foot on the ground. It is such strong muscle contractions, as well as shocks and tremors of the whole body that cause a sharp and complete cleansing of the body of toxins. And after this walk (jog) and the subsequent cool shower a person experiences not fatigue, but vigor and a surge of strength - the best indication of the usefulness of your efforts. Run“on tiptoe” is less useful, because tremors are weakened by tension in the foot. To gain maximum vigor and health, you should run (or strive for this) every day for 15-20 minutes, 3-4 km, trying to place your foot on the ground with your entire foot on the heel. G. Gilmore with his book “Running for Life” turned out to be only partly right. In fact, we run (or try to run) mainly for health reasons. And under no circumstances should you give your body a full load at once. To run or fast walking you need to get used to it gradually, slowly. On day 1, take 10 quick steps. Then, bending your elbows, run 5-10 steps. You need to breathe calmly and make sure that your breathing does not spiral. For 2 steps, inhale through your nose, for 2 steps, exhale through your mouth. And when the second wind appears, you can switch to longer inhalation and exhalation - after 4 steps. As your body adapts to running, reduce the walking distances in steps. Elderly people should alternate these segments every 1.5 minutes. Vibration gymnastics. Rise on your toes so that your heels lift off the floor by just 1 cm, and then throw yourself with your heels on the floor. The human body will experience a slight shock or shock. In this case, the same thing will happen as when running or walking: the blood in the veins and venous valves of the legs will receive an additional impulse to move upward. Such a concussion should be done slowly, no more than 1 time per second. After 30 exercises you need to take a break of 5-10 seconds. And do not raise your heels above the floor higher than 1 cm. This will not make the exercise more effective. For each exercise, you should do no more than 60 shakes (8-10 one-minute exercises per day). And don’t worry: vibration gymnastics does not pose any danger to the spine or its discs. But it will be very useful for people with a standing and sedentary way of working and living, for example, dispatchers, PC operators, scientists, secretaries and others. Heaviness in the head, resulting from a rush of blood as a result of prolonged and intense mental work, goes away after 2-3 minutes of vibration exercises. This is explained by the fact that with the help of inertial forces we increase the metabolism in the brain: venous, slagged blood is more energetically driven downwards, and arterial blood is driven upwards, to the brain.

Volitional gymnastics Mikulin

Mikulin's volitional gymnastics is useful even during illness. First you need to relax your whole body, and then gradually, using volitional impulses, tense your muscles 10 times without moving. The fingers should be tensed first, then the legs, then the muscles of the abdomen, chest, neck, and arms. This kind of gymnastics has a complex effect on the body and does not require any equipment. On the one hand, it stimulates bioelectric chemical reactions in cells, which enhances metabolism, and on the other hand, it helps muscles and veins get rid of toxins. Do this gymnastics for 3-4 minutes. We should not forget that during volitional gymnastics, special attention must be paid to uniform and calm breathing. For every 5 muscle contractions you need to take 1 breath, and for 5 – exhale.

Breathing exercises by Mikulin

Breathing plays a very important role in Mikulin’s volitional gymnastics classes. As, indeed, in any other exercise system. After waking up. Lie on your back, if you were lying otherwise, and relax all your muscles as much as possible. But don’t fall asleep, but take the deepest possible breath, pushing your entire mighty chest up. When you succeed, by contracting the pectoral muscles, pull the diaphragm as far as possible to the lower abdomen. Its pressure will also spread to the internal organs: kidneys, liver, spleen, pancreas - as under pressure, the toxins accumulated overnight will be displaced and removed from the cells and intercellular space. Pressing the diaphragm on the abdominal cavity should be accompanied by inflation of the abdomen, and the more, the better. You can master the art of “playing” the diaphragm down and up only by repeating the exercise many times and talking, well, at least to yourself. But let's return to the practice of breathing exercises. Lying on your back, you first need to take a deep breath, then use your diaphragm to inflate your stomach. Now you should hold your breath for 3-5 seconds so that, under the pressure of the intestines, the toxins have time to leave the places that they managed to occupy overnight. But you need to exhale air in ten small portions, pushing it through tightly compressed lips so that the entire stomach vibrates intensely. This massage is where the main benefit of breathing exercises lies! By the way, a person gets a similar effect when laughing. From here it becomes clear why in all centuries it was believed: healthy is the one who laughs well and a lot. So, in order not to overwork, you can perform these exercises in the morning and evening - 10 deep breaths and pulsating exhalations. This takes a maximum of 3-4 minutes. By the way, breathing exercises can stop a heart attack. To do this, immediately after the start of an accelerated heartbeat, you need to take a deep breath, stick out your stomach and try to hold it in this position for 2-3 seconds. Then repeat this technique 2 more times. It is rarely necessary to resort to the fourth cycle. Regular breathing exercises twice a day ensure that the elasticity of the diaphragm is maintained into old age.

Nutrition according to the Mikulin system

Our ancient ancestor ate irregularly, however, as many animals eat now. Therefore, nature tried to design the mechanism for using food in such a way that not all of its nutrients were absorbed by the cells at once, but were stored in reserve. And she located these “bins” as close as possible to the areas where they are quickly absorbed into the blood and away from the muscles that could often use them. This is how “fat depots” appeared: intestines, abdominal wall, hips, neck, face - where the muscles contract most rarely and weakly. If you eat food without feeling hungry, then body weight and fat reserves will begin to increase daily and the person will gradually gain weight. And this is already dangerous for health, performance and longevity. Based on this, we can formulate the basic rules of nutrition and fasting. First rule: Do not sit down at the table until you feel very hungry. Second rule: The entire meal must be mentally divided into three phases. The first of them is satisfying strong hunger, the second is satiation. Get up from the table when you can eat the same amount of food with your appetite. The third phase is “gluttony.” This is when, after being full, you eat up what’s left tasty on the plate, or when relatives persuade you to eat another piece. A healthy person should exclude this phase from his daily routine! Then your body will learn to use most of the food you eat. Starvation. It is useful to carry out 1-2 seven-day fasts annually. The scheme is as follows. The night before, you need to do an enema with water at room temperature. The next morning, repeat the procedure. Then – daily morning exercises and a walk of 1-2 km. You will feel a “sucking” in the pit of your stomach. But this does not mean that this “spoon” needs to be fed. Drink 1-2 glasses boiled water, and the feeling of hunger will disappear. Continue with your normal work life during the day. Any hunger that appears must be extinguished with the same water. This is how you need to live during the entire 7 days of fasting: evening and morning enemas and 10-12 glasses of water instead of solid food. Any medications or consumption of food, tea, sugar and other products are strictly prohibited! One cup of tea negates the benefits of the entire event, as it causes immediate discharge gastric juice. If the above conditions are met, already on the 3rd day the juice stops being released, and the body begins to eat its cells. Which ones come first? Tissue, fat? Wrong! First of all, it eats diseased cells. It is because of this that healing from diseases is so often observed. If weakness suddenly appears during fasting, you need to do an enema as quickly as possible, preventing self-poisoning of the body with decay products. You should start eating on the 8th day in the morning like this: juices, yogurt, cottage cheese, tea, a lump of sugar. On the 9th day, boiled vegetables and crackers are added, and all this in small quantities every 2-3 hours. On the 10th day, supplement your menu with boiled chicken, potatoes, and rice. Next - normal nutrition without excesses.

Mikulin about harmful foods

A.A. Mikulin calls harmful products feeding time bomb. He advises avoiding the following foods. Yeast products cause active fermentation in the intestines (it is better to eat yeast-free cakes). Animal fats promote sclerosis (replace them vegetable oil). Milk can be replaced with any type of bacterial derivatives (milk fungus is best); curdled milk, kefir, sour cream, cottage cheese, fermented baked milk. Boiled meat or fish - in moderation. Meat soups are poorly broken down by the liver. More vegetables and cereals. Don't forget about the benefits of vitamins. Take ascorbic acid 1 g per day, as well as strawberries, rose hips, black currants, etc. Salt and sugar – less. During your life, you need to carefully monitor the regular bowel function and, if a disturbance occurs in the evening of the first day, help it by taking chewed rhubarb tablets or drinking half a glass of laxative tea. This way you can avoid many serious diseases.

How much sleep does a person need?

You got laid. I don't want to get up. It seems that you need to lie down a little more, and vigor and strength will return to you. Nonsense! Don't believe the wrong feelings! The longer you lie awake, the more you lose strength, and the more slagged you become. It has been proven that during sleep, cells are charged with electrical charges and are well cleansed by fresh arterial blood from lactic acid and by-products of oxidation and metabolism. This is useful! On the other hand, waste products gradually accumulate in the cells while lying down, which is certainly harmful.

Mikulin's daily routine

Here is the exact work schedule of Academician Mikulin - from Mikulin himself. The alarm clock rings at 7 o'clock. I wake up. I remove the grounding from my feet and turn on the room ionizer. I stretch and, lying in bed on my back, begin breathing exercises. Deep breath, the desire to direct the diaphragm to the lower abdomen, hold for 3 seconds and exhale abruptly through pursed lips in 8-10 portions. I do 10 such exercises, each for 6 seconds, the total time is 1 minute. Next I do volitional gymnastics – 1 min. Then, continuing to lie on my back, I do an exercise called “bicycle.” I keep my hands under my hips on my belt. The legs are raised up and perform the movements of a cyclist - they pedal 20 revolutions with each leg. Then the legs straighten, describe the widest possible circles 3 times, and again “bicycle” - 20 times. And so - 3 cycles. Each cycle is 25 seconds, the entire exercise is 2 minutes. I get out of bed and begin freestyle gymnastics with 2-kilogram weights. First, exercises for the arms, then squats, bends, turns, etc. - just 5 minutes. I really love the complex developed by Yu. Shaposhnikov, senior coach of the Moscow Chaika swimming pool. Complex gymnastic exercises Shaposhnikova I.p. – basic stance, dumbbells in lowered hands. Raise your arms straight up while simultaneously raising your body on your toes – inhale. Lowering your hands down, return to IP. - exhale. 10-15 times. I.p. – basic stance, dumbbells in lowered hands, palms facing forward. Alternating flexion and extension of the arms in elbow joints. During arm curls, the dumbbells touch the shoulders and the elbows remain motionless. Breathing is voluntary. 15-20 times. I.p. – extend your arms with dumbbells forward. Extend your straight arms to the sides until they fail so that your shoulder blades come together - inhale, bring your arms in front of you - exhale. 10-15 times. I.p. – standing, the torso is tilted forward to a horizontal position, arms with dumbbells are lowered down, palms inward. Raise your arms straight to the sides - inhale, lower your arms into a standing position. - exhale. 10-12 times. I.p. – sitting on a chair, feet secured to a fixed support, hands with dumbbells behind the head. Slowly lean back, turning your torso to the left - inhale. Return to i.p. - exhale. Do the same, turning your torso in right side 6-8 times. I. p. - lying on your back on the floor or on a bench, arms with dumbbells along the body, palms down. Raise your straight arms forward and lower them back until they touch the floor – inhale. Return to the ip position with the reverse movement of the hands - exhale. 10-15 times. I.p. – feet shoulder-width apart, arms with dumbbells at the top. As you inhale, tilt your torso while simultaneously swinging your arms down and between your legs - exhale. Straightening your torso, raise your arms up - inhale 8-12 times. I.p. – feet shoulder-width apart, arms outstretched with dumbbells at the top. Rotation of the pelvis in one direction and the other. Do not hold your breath. I personally, after gymnastics, proceed to exercise on the “health machine” and do 3 cycles of 15 full movements of the body forward and backward. After each cycle - rest with deep breathing (inhale through the nose, exhale through the mouth), each cycle - 2 minutes, and a total of 6. Then I turn off the ionizer. I put on a training suit and run along the alleys and boulevards for 3 km, alternating between running at a fast pace every 5 minutes, stepping hard on the entire foot, mainly on the heel. After the “second wind” appears, I inhale and exhale for 4 steps. To cleanse the lungs, after every 25-30 steps I take a deep “ventilation” breath. Note. If the weather is very bad, I jog at home on the spot or along the corridor for 10 minutes. Then it’s the turn of vibration gymnastics. Remember 60 shaking-lifting on your toes 1 cm and hitting your heels on the floor in the doorway? This is done to completely cleanse the veins of toxins. I only spend 2 minutes. If there was no sweating during exercise, then I proceed to a room bath in the bathroom - 5 minutes, then a shower - 1 minute (first warm, then cool). Total, 6 min. And if I don’t have time to shower, I make sure to wipe my entire body with a furry mitten. Water is at room temperature. After that, I shave, wash and dress – 10 minutes. So, morning time, necessary for healthy physiological preparation of the body, a person for a working day, is: 10 breathing exercises in bed - 1 min. Volitional gymnastics – 1 min. Gymnastics for legs – “bicycle” – 2 min. Freestyle gymnastics with dumbbells – 5 min. Lesson on the “health machine” – 6 min. Running in the air 3 km – 20 min. Vibrogymnastics – 2 min. Artificial bath in a home steam room – 5 min. Shower, shave, wash – 10 min. Breakfast – 10 min. Unforeseen loss of time - 10-12 minutes. Total: about 1 hour 15 minutes. This is an inexpensive price to pay for longevity! I have breakfast mostly with oatmeal, which is prepared not by Barrymore, but by myself. During breakfast I turn on my ionizer again. At work and at home during the day, I am mainly occupied with my mental home. To rest the brain cells, I try to get distracted every 1.5-2 hours and 5 minutes and do vibration exercises - 2 cycles of concussions. This “strangeness” of mine allows me to dramatically reduce lethargy and tension in stagnant areas of the body. In addition, I try to walk daily at a fast, brisk pace for at least 2-3 km. To relax my brain in the evening, I don’t download it, but read fiction for 1 hour. Before going to bed, take a 10-15 minute walk at a brisk pace. I go to bed at 11 pm. To acquire work activity, I consider it quite sufficient to spend about 1.5 hours a day on your health, which is only 9% of your waking time per day. Every person at any age who has mastered such a regime, which does not present any difficulties, can be proud of his willpower. Give it a try. I wish you good luck, good health and longevity in your working life.

Mikulin on negative ions

The presence in the air of an optimal amount of light negatively charged ions (from 500 to 5000 per 1 cm3 of air) is explained healing properties atmosphere of many resorts, incl. in Abkhazia, where many centenarians live. In 1953, authors A.A. Mikulin, G.P. Golovanova and A.G. Tseitlin was the first to create the IM-5 hydroionizer, which can significantly reduce the number of pathological bacteria in the air. Nowadays there are many variations of household air ionizers, both foreign and domestic.

Articles about healing and rejuvenating the body, prolonging youth for many years

How to maintain active longevity

In conditions modern ecology, the health of people living in the “urban jungle” is under unimaginable threat. City residents are forced to inhale cubic meters of air mixed with exhaust gases every day and eat the wrong food on the go. This is the price of progress, and it cannot be stopped.

As a consequence of this lifestyle, humanity is increasingly faced with health problems. The consequences of a sedentary lifestyle and poor nutrition can already be observed in school-age children suffering from metabolic disorders at such a young age. Doesn't sound very encouraging, does it? However, not everything is so scary. If desired, absolutely anyone can reduce harmful influence external environment. You just need to understand what is really important for maintaining health and beauty for many years.

The “Active Longevity” section contains a series of articles that address exactly the answers to this question. The articles reveal the influence of various aspects on human life, tell how to minimize health risks and prevent possible deviations in a particular area, how to remain a beautiful, young, full of life and energy person. But from them we can identify common points, without which it is difficult to change something and it is they that significantly influence our lives. Following these rules guarantees a significant improvement in well-being, maintaining active longevity and improving the quality of life in general.

Proper nutrition

The food we eat acts as fuel for us. And how our body will work directly depends on its quality. Therefore, the foods consumed in the required quantities must have high nutritional value in order to maximally satisfy the daily needs of the body exposed to high stress. You should consume less food containing empty calories, that is, having low biological value. When the number of calories consumed exceeds the number burned, the body simply stores the excess in reserve. The same ones that then hang so inopportunely from the sides and gather in folds. Timely, correct and complete diet nutrition will help maintain health and beauty for any person.

Physical activity

Do you get to work by public transport? Do you drive a car? Do you work in an office? Do you like to relax in the evening watching TV? This means your lifestyle is sedentary. Of course, a busy day at work requires considerable energy expenditure. However, the great wisdom expressed by Aristotle says: “Movement is life.”

Movement is necessary not only to burn acquired calories, but also to maintain muscle tone. When a person leads a sedentary lifestyle, the body ceases to feel the need to strengthen the muscular system, muscular dystrophy occurs, which has a detrimental effect on the functioning of the body as a whole. For this reason, it is important to find time for regular exercise or exercise at least, take every opportunity to move more often: get off two stops early and walk, take the stairs instead of using the elevator, take short walks around the office during the working day. Let the longest period without active movement be sleep!

Healthy sleep

It's no secret that without a full healthy person not to be. The body in general is an incredibly complex and perfect mechanism, capable of replenishing its own reserves during sleep. It is obvious that it is stupid to deprive him of this opportunity given by nature.

Do not forget that the duration and quality of life depends on the state of health, which a person so often does not have time to maintain. We hope that the materials in our article section “” will be useful and informative to everyone who wants to live a long and happy life in health, regardless of their occupation and living conditions. Be healthy!