6 OBICEIURI MATINALE CARE VOR REDA FORȚA MUȘCHILOR LA BĂTRÂNEȚE – PICIOARELE DUMNEAVOASTRĂ VĂ VOR...
Sfaturile Bunicii
[{'start': '0.000', 'end': '1.940', 'text': 'Contrary to popular belief,'}, {'start': '1.940', 'end': '3.180', 'text': 'age itself is not the'}, {'start': '3.180', 'end': '4.640', 'text': 'main culprit for'}, {'start': '4.640', 'end': '5.870', 'text': 'muscle loss.  The'}, {'start': '5.870', 'end': '7.740', 'text': 'true cause of'}, {'start': '7.740', 'end': '9.560', 'text': 'leg weakness in old age does not'}, {'start': '9.560', 'end': '11.600', 'text': 'lie in the number of years lived,'}, {'start': '11.600', 'end': '13.460', 'text': 'but in the daily changes that'}, {'start': '13.460', 'end': '15.880', 'text': 'occur in the body.  Sarcopenia'}, {'start': '15.880', 'end': '17.520', 'text': 'is the process by which'}, {'start': '17.520', 'end': '19.380', 'text': 'muscle tissue'}, {'start': '19.380', 'end': '21.320', 'text': 'gradually loses its strength and volume.  It'}, {'start': '21.320', 'end': '23.340', 'text': 'is remarkable that this'}, {'start': '23.340', 'end': '24.940', 'text': 'process does not begin at an'}, {'start': '24.940', 'end': '26.320', 'text': 'advanced age but already'}, {'start': '26.320', 'end': '27.460', 'text': 'after 30 years,'}, {'start': '27.460', 'end': '29.780', 'text': 'when man is at his full'}, {'start': '29.780', 'end': '31.980', 'text': 'strength.  By the age of 60,'}, {'start': '31.980', 'end': '33.140', 'text': 'without proper attention to the'}, {'start': '34.500', 'end': '35.160', 'text': 'body,'}, {'start': '35.160', 'end': '37.100', 'text': 'up to half'}, {'start': '37.100', 'end': '38.370', 'text': 'of the muscle mass can be lost.'}, {'start': '38.370', 'end': '40.220', 'text': 'However, the most surprising thing is'}, {'start': '40.220', 'end': '41.420', 'text': 'that this process can'}, {'start': '41.420', 'end': '42.420', 'text': 'not only be stopped,'}, {'start': '42.420', 'end': '43.520', 'text': 'but in some cases'}, {'start': '43.520', 'end': '44.860', 'text': 'even reversed.'}, {'start': '44.860', 'end': '46.640', 'text': 'Many mistakenly believe that a'}, {'start': '46.640', 'end': '48.140', 'text': 'lack of regular'}, {'start': '48.140', 'end': '50.240', 'text': 'gym training only slows down'}, {'start': '50.240', 'end': '51.560', 'text': 'muscle development.'}, {'start': '51.560', 'end': '53.900', 'text': 'In reality, the situation is'}, {'start': '53.900', 'end': '55.060', 'text': 'much more serious.'}, {'start': '55.060', 'end': '57.400', 'text': 'Muscles not only stop'}, {'start': '57.400', 'end': '58.780', 'text': 'developing but also begin to'}, {'start': '58.780', 'end': '61.120', 'text': 'actively break down.  That is why'}, {'start': '61.120', 'end': '62.500', 'text': 'older people'}, {'start': '62.500', 'end': '63.540', 'text': 'often complain of weakness'}, {'start': '63.540', 'end': '64.220', 'text': 'in their legs,'}, {'start': '64.220', 'end': '65.780', 'text': 'unsteady gait, and'}, {'start': '65.780', 'end': '67.480', 'text': 'rapid fatigue.  The latest'}, {'start': '67.480', 'end': '68.980', 'text': 'scientific research'}, {'start': '68.980', 'end': '70.820', 'text': 'demonstrates that muscle strength'}, {'start': '70.820', 'end': '72.000', 'text': 'can be maintained even'}, {'start': '72.000', 'end': '73.300', 'text': 'at 90 years of age.  The'}, {'start': '73.300', 'end': '74.680', 'text': 'problem is'}, {'start': '74.680', 'end': '76.000', 'text': 'that most people'}, {'start': '76.000', 'end': '77.360', 'text': 'realize this'}, {'start': '77.360', 'end': '78.949', 'text': 'need too late,'}, {'start': '78.949', 'end': '80.900', 'text': 'when a simple climb up the stairs'}, {'start': '80.900', 'end': '82.800', 'text': 'becomes a real challenge,'}, {'start': '82.800', 'end': '84.440', 'text': 'or when their legs start to'}, {'start': '84.440', 'end': '86.060', 'text': 'shake after a short period'}, {'start': '86.060', 'end': '87.680', 'text': 'of standing.'}, {'start': '87.680', 'end': '89.340', 'text': 'However, with'}, {'start': '89.340', 'end': '90.440', 'text': 'proper preparation,'}, {'start': '90.440', 'end': '92.200', 'text': 'one can avoid associating'}, {'start': '92.200', 'end': '93.680', 'text': 'old age with weakness.'}, {'start': '93.680', 'end': '95.240', 'text': "And it's not about"}, {'start': '95.240', 'end': '97.140', 'text': 'exhausting gym workouts'}, {'start': '97.140', 'end': '98.800', 'text': 'or miracle pills.  The'}, {'start': '98.800', 'end': '100.600', 'text': 'secret to maintaining'}, {'start': '100.600', 'end': '102.460', 'text': 'leg strength in old age'}, {'start': '102.460', 'end': '104.620', 'text': 'lies in daily morning habits'}, {'start': '104.620', 'end': '106.280', 'text': ', which,'}, {'start': '106.280', 'end': '107.040', 'text': 'unfortunately,'}, {'start': '107.040', 'end': '109.160', 'text': 'many find out about too late.  The'}, {'start': '109.160', 'end': '111.220', 'text': 'way a person'}, {'start': '111.220', 'end': '112.520', 'text': 'starts their day has'}, {'start': '112.520', 'end': '114.520', 'text': 'a direct impact on the condition of'}, {'start': '114.520', 'end': '116.120', 'text': 'their muscles in'}, {'start': '116.120', 'end': '117.270', 'text': 'adulthood.'}, {'start': '117.270', 'end': '119.440', 'text': 'We will talk about six'}, {'start': '119.440', 'end': '120.920', 'text': 'morning habits that'}, {'start': '120.920', 'end': '123.320', 'text': 'can activate muscles and'}, {'start': '123.320', 'end': '124.920', 'text': 'maintain leg strength'}, {'start': '124.920', 'end': '126.100', 'text': 'for many years.'}, {'start': '126.100', 'end': '127.960', 'text': 'Some of them are'}, {'start': '127.960', 'end': '129.529', 'text': 'related to nutrition,'}, {'start': '129.529', 'end': '131.360', 'text': 'and others to actions that are'}, {'start': '131.360', 'end': '133.540', 'text': 'often not given'}, {'start': '133.540', 'end': '134.940', 'text': 'importance.  However,'}, {'start': '134.940', 'end': '136.420', 'text': 'it is they who determine whether the'}, {'start': '136.420', 'end': '138.640', 'text': 'muscles will remain toned or'}, {'start': '138.640', 'end': '140.600', 'text': 'will gradually begin to weaken.'}, {'start': '140.600', 'end': '141.920', 'text': 'The first ritual, the'}, {'start': '141.920', 'end': '143.380', 'text': 'consumption of so-called'}, {'start': '143.380', 'end': '144.720', 'text': 'charged water,'}, {'start': '144.720', 'end': '146.300', 'text': 'which is a way'}, {'start': '146.300', 'end': '147.720', 'text': 'to awaken the muscles.  It'}, {'start': '147.720', 'end': '149.840', 'text': "'s important not only to drink"}, {'start': '149.840', 'end': '151.840', 'text': 'water in the morning but to'}, {'start': '151.840', 'end': '152.950', 'text': 'do it correctly.'}, {'start': '152.950', 'end': '155.200', 'text': 'Usually people drink just'}, {'start': '155.200', 'end': '156.400', 'text': 'a few sips to'}, {'start': '156.400', 'end': '157.760', 'text': 'get rid of the feeling of'}, {'start': '157.760', 'end': '158.860', 'text': 'dry mouth after sleep.'}, {'start': '158.860', 'end': '160.900', 'text': 'But scientific research'}, {'start': '160.900', 'end': '162.860', 'text': 'shows that proper water consumption'}, {'start': '162.860', 'end': '164.600', 'text': 'can improve'}, {'start': '164.600', 'end': '165.720', 'text': 'muscle function and slow down'}, {'start': '165.720', 'end': '166.959', 'text': 'their aging.'}, {'start': '166.959', 'end': '168.380', 'text': 'During sleep, the'}, {'start': '168.380', 'end': '169.700', 'text': 'body continues'}, {'start': '169.700', 'end': '170.520', 'text': 'to function,'}, {'start': '170.520', 'end': '172.790', 'text': 'maintaining breathing, temperature,'}, {'start': '172.790', 'end': '174.560', 'text': 'and metabolism,'}, {'start': '174.560', 'end': '176.140', 'text': 'which leads to'}, {'start': '176.140', 'end': '176.990', 'text': 'fluid loss.'}, {'start': '176.990', 'end': '178.720', 'text': 'If this loss is not'}, {'start': '178.720', 'end': '180.100', 'text': 'compensated in the morning,'}, {'start': '180.100', 'end': '182.020', 'text': 'the blood becomes more viscous,'}, {'start': '182.020', 'end': '183.480', 'text': 'oxygen delivery to the'}, {'start': '183.480', 'end': '185.040', 'text': 'tissues worsens,'}, {'start': '185.040', 'end': '186.920', 'text': 'and the muscles seem to fall asleep.'}, {'start': '186.920', 'end': '189.160', 'text': 'Often, loss of mobility in'}, {'start': '189.160', 'end': '190.880', 'text': 'old age is related'}, {'start': '190.880', 'end': '192.700', 'text': 'to the fact that cells have'}, {'start': '192.700', 'end': '193.900', 'text': 'suffered for years'}, {'start': '193.900', 'end': '195.630', 'text': 'due to lack of water.'}, {'start': '195.630', 'end': '198.020', 'text': 'Simply quenching your thirst with a'}, {'start': '198.020', 'end': '200.240', 'text': 'glass of plain water does not'}, {'start': '200.240', 'end': '201.870', 'text': 'always lead to the desired effect.'}, {'start': '201.870', 'end': '203.700', 'text': 'Ordinary water,'}, {'start': '203.700', 'end': '205.100', 'text': 'passing through the body,'}, {'start': '205.100', 'end': '207.280', 'text': 'often fails to saturate the'}, {'start': '207.280', 'end': '209.400', 'text': 'cells with the necessary moisture,'}, {'start': '209.400', 'end': '211.820', 'text': 'leaving the muscles in a state'}, {'start': '211.820', 'end': '213.120', 'text': 'of dehydration.  The'}, {'start': '213.120', 'end': '215.060', 'text': 'optimal solution is to consume'}, {'start': '215.060', 'end': '216.820', 'text': 'water enriched with electrolytes,'}, {'start': '216.820', 'end': '218.420', 'text': 'mineral substances that'}, {'start': '218.420', 'end': '220.440', 'text': 'promote the penetration of water into'}, {'start': '220.440', 'end': '222.560', 'text': 'cells and its retention.'}, {'start': '222.560', 'end': '224.260', 'text': 'The most important of'}, {'start': '224.260', 'end': '225.300', 'text': 'these, sodium,'}, {'start': '225.300', 'end': '226.660', 'text': 'potassium, and magnesium,'}, {'start': '226.660', 'end': '229.540', 'text': 'play a key role in maintaining'}, {'start': '229.540', 'end': '230.820', 'text': 'water balance.'}, {'start': '230.820', 'end': '233.060', 'text': 'Without a sufficient amount'}, {'start': '233.060', 'end': '234.220', 'text': 'of these elements, the'}, {'start': '234.220', 'end': '235.980', 'text': 'fluid passes through the body'}, {'start': '235.980', 'end': '237.820', 'text': 'without bringing any'}, {'start': '237.820', 'end': '238.730', 'text': 'tangible benefits.'}, {'start': '238.730', 'end': '240.460', 'text': 'Preparing such water'}, {'start': '240.460', 'end': '242.620', 'text': 'at home is quite simple.  You'}, {'start': '242.620', 'end': '243.760', 'text': 'will need a'}, {'start': '243.760', 'end': '245.220', 'text': 'glass of lukewarm water,'}, {'start': '245.220', 'end': '247.040', 'text': 'a pinch of sea salt,'}, {'start': '247.040', 'end': '248.260', 'text': 'rich in sodium and'}, {'start': '248.260', 'end': '249.300', 'text': 'microelements,'}, {'start': '249.300', 'end': '250.640', 'text': 'and a few drops'}, {'start': '250.640', 'end': '252.070', 'text': 'of lemon juice.'}, {'start': '252.070', 'end': '253.800', 'text': 'Adding half a'}, {'start': '253.800', 'end': '255.800', 'text': 'teaspoon of honey will not only'}, {'start': '255.800', 'end': '256.920', 'text': 'give the drink'}, {'start': '256.920', 'end': '257.880', 'text': 'a pleasant taste,'}, {'start': '257.880', 'end': '259.579', 'text': 'but will also provide the muscles with'}, {'start': '259.579', 'end': '261.860', 'text': 'additional energy. This'}, {'start': '261.860', 'end': '263.840', 'text': 'simple but effective recipe'}, {'start': '263.840', 'end': '265.420', 'text': 'allows you to obtain a'}, {'start': '265.420', 'end': '267.180', 'text': 'natural electrolyte that'}, {'start': '267.180', 'end': '268.960', 'text': 'quickly saturates the cells with'}, {'start': '268.960', 'end': '270.660', 'text': 'moisture and activates the'}, {'start': '270.660', 'end': '272.390', 'text': 'functioning of the body.  It'}, {'start': '272.390', 'end': '274.280', 'text': 'should be emphasized that'}, {'start': '274.280', 'end': '275.860', 'text': 'human muscles are made up of'}, {'start': '275.860', 'end': '278.830', 'text': '70% water.'}, {'start': '278.830', 'end': '281.040', 'text': 'Lack of fluids leads to'}, {'start': '281.040', 'end': '282.640', 'text': 'loss of elasticity,'}, {'start': '282.640', 'end': '284.160', 'text': 'decreased strength,'}, {'start': '284.160', 'end': '285.890', 'text': 'and rapid fatigue.'}, {'start': '285.890', 'end': '287.960', 'text': 'Circulatory disorders,'}, {'start': '287.960', 'end': '289.760', 'text': 'caused by dehydration,'}, {'start': '289.760', 'end': '291.200', 'text': 'can lead to'}, {'start': '291.200', 'end': '291.900', 'text': 'leg weakness,'}, {'start': '291.900', 'end': '293.900', 'text': 'cramps, and even loss of'}, {'start': '293.900', 'end': '296.060', 'text': 'coordination.  That is why'}, {'start': '296.060', 'end': '297.880', 'text': 'athletes and military personnel'}, {'start': '297.880', 'end': '299.360', 'text': 'regularly consume electrolyte water'}, {'start': '299.360', 'end': '301.520', 'text': 'to speed up the'}, {'start': '301.520', 'end': '303.380', 'text': "body's recovery and prepare"}, {'start': '303.380', 'end': '304.360', 'text': 'for'}, {'start': '304.360', 'end': '305.940', 'text': 'future physical efforts.'}, {'start': '305.940', 'end': '308.260', 'text': 'Regular consumption of a glass of'}, {'start': '308.260', 'end': '310.000', 'text': 'electrolyte water in the morning'}, {'start': '310.000', 'end': '311.900', 'text': 'helps improve'}, {'start': '311.900', 'end': '313.000', 'text': 'muscle tone,'}, {'start': '313.000', 'end': '315.040', 'text': 'prevents spasms, and'}, {'start': '315.040', 'end': '316.690', 'text': 'makes the legs more stable.'}, {'start': '316.690', 'end': '318.500', 'text': 'Introducing this'}, {'start': '318.500', 'end': '321.000', 'text': 'simple habit into your daily life can lead'}, {'start': '321.000', 'end': '322.500', 'text': 'to visible improvements,'}, {'start': '322.500', 'end': '324.430', 'text': 'ease in your feet, the'}, {'start': '324.430', 'end': '326.440', 'text': 'absence of morning stiffness, and'}, {'start': '326.440', 'end': '328.720', 'text': 'a general flow of energy.'}, {'start': '328.720', 'end': '329.800', 'text': 'Thus,'}, {'start': '329.800', 'end': '332.600', 'text': 'regular water, consumed correctly,'}, {'start': '332.600', 'end': '334.780', 'text': 'can become a'}, {'start': '334.780', 'end': '336.460', 'text': 'powerful tool for maintaining'}, {'start': '336.460', 'end': '337.980', 'text': 'health and an'}, {'start': '337.980', 'end': '339.060', 'text': 'active lifestyle.'}, {'start': '339.060', 'end': '340.500', 'text': 'Instead of the morning cup of coffee'}, {'start': '340.500', 'end': '341.840', 'text': 'as an alternative,'}, {'start': '341.840', 'end': '344.020', 'text': 'muscle food is proposed.'}, {'start': '344.020', 'end': '345.780', 'text': 'Many people start their'}, {'start': '345.780', 'end': '346.760', 'text': 'day with coffee,'}, {'start': '346.760', 'end': '348.640', 'text': 'appreciating its ability to'}, {'start': '348.640', 'end': '350.160', 'text': 'wake them up and provide a'}, {'start': '350.160', 'end': '351.730', 'text': 'feeling of energy.'}, {'start': '351.730', 'end': '354.600', 'text': 'However, it is important to remember'}, {'start': '354.600', 'end': '356.280', 'text': 'that coffee does not provide any'}, {'start': '356.280', 'end': '358.060', 'text': 'benefits to muscle tissue.'}, {'start': '358.060', 'end': '359.320', 'text': 'Furthermore,'}, {'start': '359.320', 'end': '361.960', 'text': 'drinking coffee on an'}, {'start': '361.960', 'end': '363.640', 'text': 'empty stomach can stimulate the production of'}, {'start': '363.640', 'end': '365.800', 'text': 'cortisol, the stress hormone,'}, {'start': '365.800', 'end': '367.660', 'text': 'which, upon prolonged exposure,'}, {'start': '367.660', 'end': '369.620', 'text': 'negatively affects muscles,'}, {'start': '369.620', 'end': '371.820', 'text': 'weakening them.  After waking up,'}, {'start': '371.820', 'end': '374.040', 'text': 'the body has an acute need for'}, {'start': '374.040', 'end': '375.500', 'text': 'nutrients for'}, {'start': '375.500', 'end': '377.460', 'text': 'recovery.  Overnight,'}, {'start': '377.460', 'end': '379.900', 'text': 'muscles deplete their reserves,'}, {'start': '379.900', 'end': '381.620', 'text': 'and if they are not'}, {'start': '381.620', 'end': '383.440', 'text': 'provided with the necessary fuel in the morning,'}, {'start': '383.440', 'end': '385.380', 'text': 'the body begins to use its'}, {'start': '385.380', 'end': '386.620', 'text': 'own resources,'}, {'start': '386.620', 'end': '388.360', 'text': 'including by destroying'}, {'start': '388.360', 'end': '389.640', 'text': 'muscle fibers.'}, {'start': '389.640', 'end': '391.720', 'text': 'To prevent this process, it'}, {'start': '391.720', 'end': '393.820', 'text': 'is necessary to provide'}, {'start': '393.820', 'end': '395.500', 'text': 'the body with protein immediately'}, {'start': '395.500', 'end': '396.380', 'text': 'after waking up, the'}, {'start': '396.380', 'end': '397.740', 'text': 'main'}, {'start': '397.740', 'end': '399.220', 'text': 'building material for muscles.'}, {'start': '399.220', 'end': '401.300', 'text': 'Proteins play a key role'}, {'start': '401.300', 'end': '402.980', 'text': 'because muscles are made up'}, {'start': '402.980', 'end': '404.000', 'text': 'of amino acids,'}, {'start': '404.000', 'end': '406.300', 'text': 'which enter the body exclusively'}, {'start': '406.300', 'end': '407.650', 'text': 'through diet.'}, {'start': '407.650', 'end': '409.680', 'text': 'If a'}, {'start': '409.680', 'end': '411.060', 'text': 'sufficient amount of amino acids is not obtained'}, {'start': '411.060', 'end': '411.800', 'text': 'in the morning, the'}, {'start': '411.800', 'end': '413.460', 'text': 'body will begin to'}, {'start': '413.460', 'end': '415.180', 'text': 'extract them from its own'}, {'start': '415.180', 'end': '416.180', 'text': 'muscle tissue,'}, {'start': '416.180', 'end': '418.360', 'text': 'which will inevitably lead to'}, {'start': '418.360', 'end': '420.280', 'text': 'muscle weakening in the future.'}, {'start': '420.280', 'end': '422.760', 'text': 'What products are best to'}, {'start': '422.760', 'end': '424.280', 'text': 'consume in the morning to'}, {'start': '424.280', 'end': '425.900', 'text': 'maintain muscle mass?'}, {'start': '425.900', 'end': '427.700', 'text': 'One of the simplest and most'}, {'start': '427.700', 'end': '429.460', 'text': 'effective options is an omelet'}, {'start': '429.460', 'end': '430.800', 'text': 'with cheese and greens.'}, {'start': '430.800', 'end': '432.440', 'text': 'It is rich in proteins'}, {'start': '432.440', 'end': '433.140', 'text': 'and fats,'}, {'start': '433.140', 'end': '434.240', 'text': 'which contribute to'}, {'start': '434.240', 'end': '435.160', 'text': 'their absorption.'}, {'start': '435.160', 'end': '437.440', 'text': 'Also an excellent choice'}, {'start': '437.440', 'end': '438.640', 'text': 'is cottage cheese'}, {'start': '438.640', 'end': '439.740', 'text': 'with nuts and honey,'}, {'start': '439.740', 'end': '441.840', 'text': 'providing a combination of protein'}, {'start': '441.840', 'end': '443.460', 'text': 'and useful microelements.'}, {'start': '443.460', 'end': '444.820', 'text': 'Another option is'}, {'start': '444.820', 'end': '446.740', 'text': 'Greek yogurt with a tablespoon'}, {'start': '446.740', 'end': '447.600', 'text': 'of flaxseed oil,'}, {'start': '447.600', 'end': '449.620', 'text': 'an excellent source of amino acids'}, {'start': '449.620', 'end': '451.160', 'text': 'and healthy fats.  It'}, {'start': '451.160', 'end': '452.780', 'text': 'is widely believed that'}, {'start': '452.780', 'end': '454.160', 'text': 'fast carbohydrates,'}, {'start': '454.160', 'end': '456.040', 'text': 'such as pastries'}, {'start': '456.040', 'end': '457.680', 'text': 'or toast with jam,'}, {'start': '457.680', 'end': '459.900', 'text': 'can provide the body with'}, {'start': '459.900', 'end': '461.680', 'text': 'energy.  Indeed,'}, {'start': '461.680', 'end': '463.480', 'text': 'they cause a'}, {'start': '463.480', 'end': '464.700', 'text': 'sudden increase in'}, {'start': '464.700', 'end': '465.860', 'text': 'blood sugar levels.'}, {'start': '465.860', 'end': '468.120', 'text': 'However, this effect lasts'}, {'start': '468.120', 'end': '469.260', 'text': 'no more than an hour,'}, {'start': '469.260', 'end': '471.020', 'text': 'after which a'}, {'start': '471.020', 'end': '473.280', 'text': 'sudden energy drop follows.  As a result,'}, {'start': '473.280', 'end': '475.240', 'text': 'after a short time the person feels'}, {'start': '475.240', 'end': '477.800', 'text': 'tired and the muscle tissue does not'}, {'start': '477.800', 'end': '479.260', 'text': 'receive any benefit.'}, {'start': '479.260', 'end': '481.380', 'text': 'In situations where time'}, {'start': '481.380', 'end': '482.940', 'text': 'for a full breakfast is'}, {'start': '482.940', 'end': '483.980', 'text': 'limited,'}, {'start': '483.980', 'end': '486.180', 'text': 'an excellent solution is'}, {'start': '486.180', 'end': '487.680', 'text': 'a protein cocktail. By'}, {'start': '487.680', 'end': '490.320', 'text': 'preparing a mixture of milk,'}, {'start': '490.320', 'end': '491.160', 'text': 'banana,'}, {'start': '491.160', 'end': '493.100', 'text': 'a portion of natural protein and'}, {'start': '493.100', 'end': '494.220', 'text': 'a small amount of'}, {'start': '494.220', 'end': '495.160', 'text': 'coconut oil, you'}, {'start': '495.160', 'end': '496.840', 'text': 'can provide your muscles with the'}, {'start': '496.840', 'end': '498.200', 'text': 'necessary energy and'}, {'start': '498.200', 'end': '499.560', 'text': 'building elements.'}, {'start': '499.560', 'end': '501.880', 'text': 'Scientific research confirms'}, {'start': '501.880', 'end': '503.560', 'text': 'that people who'}, {'start': '503.560', 'end': '505.440', 'text': 'regularly consume protein for breakfast'}, {'start': '505.440', 'end': '507.640', 'text': 'are distinguished by'}, {'start': '507.640', 'end': '508.880', 'text': 'stronger muscles in'}, {'start': '508.880', 'end': '509.770', 'text': 'old age.'}, {'start': '509.770', 'end': '512.000', 'text': 'This is explained by the fact'}, {'start': '512.000', 'end': '514.059', 'text': 'that morning protein intake'}, {'start': '514.059', 'end': '516.120', 'text': 'activates'}, {'start': '516.120', 'end': '518.679', 'text': 'recovery processes and protects'}, {'start': '518.679', 'end': '521.020', 'text': 'muscle tissue from destruction.  Thus,'}, {'start': '521.020', 'end': '522.890', 'text': 'to maintain leg strength'}, {'start': '522.890', 'end': '525.080', 'text': 'and prevent'}, {'start': '525.080', 'end': '526.740', 'text': 'muscle flaccidity in adulthood, it'}, {'start': '526.740', 'end': '529.220', 'text': 'is recommended to replace your'}, {'start': '529.220', 'end': '531.020', 'text': 'morning cup of coffee with a'}, {'start': '531.020', 'end': '532.700', 'text': 'protein breakfast.'}, {'start': '532.700', 'end': '534.200', 'text': 'This is a'}, {'start': '534.200', 'end': '535.440', 'text': 'simple but effective habit,'}, {'start': '535.440', 'end': '537.060', 'text': 'capable of bringing'}, {'start': '537.060', 'end': '538.900', 'text': 'visible results over decades.'}, {'start': '540.271', 'end': '541.711', 'text': 'Another secret to'}, {'start': '541.711', 'end': '543.830', 'text': 'strong legs lies in moving'}, {'start': '543.830', 'end': '544.810', 'text': 'directly in bed.'}, {'start': '544.810', 'end': '546.670', 'text': 'Many people make'}, {'start': '546.670', 'end': '547.731', 'text': 'the same mistake every day,'}, {'start': '547.731', 'end': '549.070', 'text': 'getting out of'}, {'start': '549.070', 'end': '550.616', 'text': 'bed suddenly after waking up.'}, {'start': '550.616', 'end': '552.330', 'text': 'After a long'}, {'start': '552.330', 'end': '552.950', 'text': "night's sleep, the"}, {'start': '552.950', 'end': '554.771', 'text': 'muscles have not yet been able'}, {'start': '554.771', 'end': '556.271', 'text': 'to activate, the'}, {'start': '556.271', 'end': '557.690', 'text': 'joints remain stiff,'}, {'start': '557.690', 'end': '559.290', 'text': 'and blood circulation is'}, {'start': '559.290', 'end': '561.050', 'text': 'slowed.  As a result,'}, {'start': '561.050', 'end': '562.471', 'text': 'standing up suddenly causes'}, {'start': '562.471', 'end': '563.851', 'text': 'stress to the body,'}, {'start': '563.851', 'end': '565.771', 'text': 'and the legs may feel'}, {'start': '565.771', 'end': '567.511', 'text': 'cottony and weak.'}, {'start': '567.511', 'end': '569.310', 'text': 'However, just a minute'}, {'start': '569.310', 'end': '570.391', 'text': 'of light movements,'}, {'start': '570.391', 'end': '571.790', 'text': 'performed before'}, {'start': '571.790', 'end': '572.790', 'text': 'getting out of bed,'}, {'start': '572.790', 'end': '574.651', 'text': 'can charge your muscles with strength'}, {'start': '574.651', 'end': '576.271', 'text': 'for the whole day.'}, {'start': '576.271', 'end': '578.070', 'text': 'This is not just a warm-up'}, {'start': '578.070', 'end': '578.911', 'text': 'but a kind of signal'}, {'start': '578.911', 'end': '579.851', 'text': 'for the body,'}, {'start': '579.851', 'end': '581.950', 'text': 'announcing the need to'}, {'start': '581.950', 'end': '583.310', 'text': 'actively engage.'}, {'start': '583.310', 'end': '585.091', 'text': 'Such a method is widely'}, {'start': '585.091', 'end': '586.430', 'text': 'used by'}, {'start': '586.430', 'end': '588.190', 'text': 'professional athletes to increase'}, {'start': '588.190', 'end': '590.310', 'text': 'flexibility, reduce the risk'}, {'start': '590.310', 'end': '592.771', 'text': 'of trauma, and accelerate'}, {'start': '592.771', 'end': '594.371', 'text': 'muscle recovery.'}, {'start': '594.371', 'end': '596.611', 'text': 'Body care can start'}, {'start': '596.611', 'end': '598.011', 'text': 'without leaving bed.'}, {'start': '598.011', 'end': '600.531', 'text': 'There are simple'}, {'start': '600.531', 'end': '601.501', 'text': 'but effective exercises'}, {'start': '601.501', 'end': '603.011', 'text': 'that help wake up and'}, {'start': '603.011', 'end': '604.751', 'text': 'prepare for a new day.'}, {'start': '604.751', 'end': '607.330', 'text': 'The first is flexion and extension of the'}, {'start': '607.330', 'end': '609.271', 'text': 'toes.'}, {'start': '609.271', 'end': '610.570', 'text': 'Ten repetitions of'}, {'start': '610.570', 'end': '611.631', 'text': 'this movement,'}, {'start': '611.631', 'end': '613.531', 'text': 'directed up and down,'}, {'start': '613.531', 'end': '615.851', 'text': 'stimulate blood flow and'}, {'start': '615.851', 'end': '617.911', 'text': 'awaken the small muscles that play'}, {'start': '617.911', 'end': '619.471', 'text': 'an important role in maintaining'}, {'start': '619.471', 'end': '620.271', 'text': 'balance.'}, {'start': '620.271', 'end': '622.711', 'text': 'This exercise seems to send a'}, {'start': '622.711', 'end': '624.391', 'text': 'wake-up signal to the entire'}, {'start': '624.391', 'end': '625.050', 'text': 'body,'}, {'start': '625.050', 'end': '627.201', 'text': 'preparing it for activity.'}, {'start': '627.201', 'end': '628.751', 'text': 'Second exercise,'}, {'start': '628.751', 'end': '630.590', 'text': 'circular movements of the'}, {'start': '630.590', 'end': '632.111', 'text': 'paws.'}, {'start': '632.111', 'end': '633.351', 'text': 'Ten rotations,'}, {'start': '633.351', 'end': '635.391', 'text': 'clockwise'}, {'start': '635.391', 'end': '636.951', 'text': 'and ten counterclockwise,'}, {'start': '636.951', 'end': '638.871', 'text': 'gently warm up the'}, {'start': '638.871', 'end': '639.590', 'text': 'ankle joints,'}, {'start': '639.590', 'end': '642.060', 'text': 'eliminating morning stiffness.'}, {'start': '642.060', 'end': '643.930', 'text': 'This is especially'}, {'start': '643.930', 'end': '645.611', 'text': 'important for those who feel'}, {'start': '645.611', 'end': '647.050', 'text': 'discomfort in their legs after'}, {'start': '647.050', 'end': '649.271', 'text': 'sleep.  The third exercise,'}, {'start': '649.271', 'end': '651.271', 'text': 'pulling your knees to your chest,'}, {'start': '651.271', 'end': '653.991', 'text': 'alternately with each leg.'}, {'start': '653.991', 'end': '655.991', 'text': 'This exercise provides a'}, {'start': '655.991', 'end': '657.611', 'text': 'gentle stretch of the'}, {'start': '657.611', 'end': '659.590', 'text': 'thigh and lower back muscles,'}, {'start': '659.590', 'end': '660.590', 'text': 'preparing them for the'}, {'start': '660.590', 'end': '661.731', 'text': 'upcoming effort.'}, {'start': '661.731', 'end': '664.131', 'text': 'These simple movements help'}, {'start': '664.131', 'end': '665.491', 'text': 'activate'}, {'start': '665.491', 'end': '666.971', 'text': 'blood circulation and strengthen'}, {'start': '666.971', 'end': '668.820', 'text': 'neuromuscular connections.'}, {'start': '668.820', 'end': '671.151', 'text': 'Regularly performing these'}, {'start': '671.151', 'end': '673.170', 'text': 'exercises every morning'}, {'start': '673.170', 'end': '674.631', 'text': 'will help increase'}, {'start': '674.631', 'end': '675.231', 'text': 'the resistance of your'}, {'start': '675.231', 'end': '676.971', 'text': 'leg muscles to exertion,'}, {'start': '676.971', 'end': '678.731', 'text': 'eliminate the feeling of'}, {'start': '678.731', 'end': '680.790', 'text': 'stiffness, and improve'}, {'start': '680.790', 'end': '681.631', 'text': 'balance.  The'}, {'start': '681.631', 'end': '683.330', 'text': 'latter, as is known,'}, {'start': '683.330', 'end': '684.911', 'text': 'is often affected in'}, {'start': '684.911', 'end': '686.050', 'text': 'old age,'}, {'start': '686.050', 'end': '688.031', 'text': 'which can lead to falls.'}, {'start': '688.031', 'end': '689.511', 'text': 'With age,'}, {'start': '689.511', 'end': '691.830', 'text': 'muscles lose not only their strength'}, {'start': '691.830', 'end': '693.851', 'text': 'but also their ability to react'}, {'start': '693.851', 'end': '695.711', 'text': 'quickly to changes in'}, {'start': '695.711', 'end': '697.670', 'text': 'body position.  That is why'}, {'start': '697.670', 'end': '699.631', 'text': 'older people lose their'}, {'start': '699.631', 'end': '701.790', 'text': 'balance and fall more often.'}, {'start': '701.790', 'end': '704.190', 'text': 'However, if your'}, {'start': '704.190', 'end': '705.430', 'text': 'legs are given'}, {'start': '705.430', 'end': '706.491', 'text': 'a proper start every morning, your'}, {'start': '706.491', 'end': '709.090', 'text': 'muscles will remain toned and'}, {'start': '709.090', 'end': '710.411', 'text': 'ready'}, {'start': '710.411', 'end': '711.951', 'text': 'for any effort.'}, {'start': '711.951', 'end': '714.471', 'text': 'Morning activity serves as'}, {'start': '714.471', 'end': '716.031', 'text': 'an excellent precaution'}, {'start': '716.031', 'end': '717.751', 'text': 'against varicose veins and'}, {'start': '717.751', 'end': '719.011', 'text': 'blood clot formation.'}, {'start': '719.011', 'end': '720.911', 'text': 'Prolonged immobility,'}, {'start': '720.911', 'end': '722.471', 'text': 'especially during sleep,'}, {'start': '722.471', 'end': '724.531', 'text': 'leads to slowing of'}, {'start': '724.531', 'end': '726.451', 'text': 'blood circulation in the lower limbs.'}, {'start': '726.451', 'end': '728.310', 'text': 'Morning warm-up helps'}, {'start': '728.310', 'end': '729.790', 'text': 'activate blood flow'}, {'start': '729.790', 'end': '731.430', 'text': 'and strengthen'}, {'start': '731.430', 'end': '732.090', 'text': 'vascular walls.'}, {'start': '732.090', 'end': '734.491', 'text': 'In older people who'}, {'start': '734.491', 'end': '735.951', 'text': 'regularly perform these'}, {'start': '735.951', 'end': '737.131', 'text': 'simple exercises,'}, {'start': '737.131', 'end': '738.991', 'text': 'the risk of falls and fractures'}, {'start': '738.991', 'end': '740.930', 'text': 'is almost halved.'}, {'start': '740.930', 'end': '742.411', 'text': 'This is explained by'}, {'start': '742.411', 'end': '744.430', 'text': 'maintaining the activity of muscles'}, {'start': '744.430', 'end': '746.550', 'text': 'and joints, which'}, {'start': '746.550', 'end': '748.330', 'text': 'allows them to remain ready'}, {'start': '748.330', 'end': '749.690', 'text': 'for movement even at an'}, {'start': '749.690', 'end': '751.771', 'text': 'advanced age.  Therefore, it is'}, {'start': '751.771', 'end': '753.851', 'text': 'recommended to pay attention to your'}, {'start': '753.851', 'end': '755.451', 'text': 'feet for at least a minute'}, {'start': '755.451', 'end': '757.180', 'text': 'before leaving bed.'}, {'start': '757.180', 'end': '759.531', 'text': 'This simple procedure, which does not'}, {'start': '759.531', 'end': '760.790', 'text': 'require as much effort as a'}, {'start': '760.790', 'end': '761.911', 'text': 'complete warm-up,'}, {'start': '761.911', 'end': '764.190', 'text': 'brings significant results,'}, {'start': '764.190', 'end': '765.611', 'text': 'strengthens muscles,'}, {'start': '765.611', 'end': '767.830', 'text': 'improves coordination, and'}, {'start': '767.830', 'end': '769.131', 'text': 'reduces the likelihood'}, {'start': '769.131', 'end': '770.361', 'text': 'of future trauma.'}, {'start': '770.361', 'end': '771.771', 'text': 'Only slightly important'}, {'start': '771.771', 'end': '772.971', 'text': 'are minerals, the'}, {'start': '772.971', 'end': '774.670', 'text': 'deficiency of which weakens'}, {'start': '774.670', 'end': '775.610', 'text': 'muscles.'}, {'start': '775.610', 'end': '777.711', 'text': 'In the context of muscle health, the'}, {'start': '777.711', 'end': '779.531', 'text': 'emphasis is often'}, {'start': '779.531', 'end': '780.271', 'text': 'on proteins,'}, {'start': '780.271', 'end': '782.471', 'text': 'but the role of minerals in'}, {'start': '782.471', 'end': '783.851', 'text': 'their normal functioning is'}, {'start': '783.851', 'end': '785.170', 'text': 'frequently underestimated.'}, {'start': '785.170', 'end': '786.690', 'text': 'Even with a balanced diet,'}, {'start': '788.111', 'end': '789.190', 'text': 'regular workouts, and an'}, {'start': '789.190', 'end': '790.050', 'text': 'active lifestyle, a'}, {'start': '790.050', 'end': '791.951', 'text': 'lack of key micronutrients'}, {'start': '791.951', 'end': '793.190', 'text': 'can lead to loss of'}, {'start': '793.190', 'end': '794.231', 'text': 'muscle strength,'}, {'start': '794.231', 'end': '795.891', 'text': 'cramps, and weakness in the'}, {'start': '795.891', 'end': '797.531', 'text': 'legs.  Potassium,'}, {'start': '797.531', 'end': '799.850', 'text': 'magnesium, and calcium play a'}, {'start': '799.850', 'end': '802.011', 'text': 'key role in the transmission of'}, {'start': '802.011', 'end': '803.491', 'text': 'nerve impulses.'}, {'start': '803.491', 'end': '805.330', 'text': 'Muscle contraction and'}, {'start': '805.330', 'end': '806.330', 'text': 'recovery after'}, {'start': '806.330', 'end': '807.411', 'text': 'physical exertion.'}, {'start': '807.411', 'end': '809.131', 'text': 'Insufficient replenishment of'}, {'start': '809.131', 'end': '810.711', 'text': 'these minerals'}, {'start': '810.711', 'end': '812.251', 'text': 'in the morning can lead to'}, {'start': '812.251', 'end': '813.471', 'text': 'muscles functioning'}, {'start': '813.471', 'end': '814.871', 'text': 'in deficit mode.'}, {'start': '814.871', 'end': '817.031', 'text': 'Potassium plays a major role'}, {'start': '817.031', 'end': '818.731', 'text': 'in maintaining'}, {'start': '818.731', 'end': '820.391', 'text': 'optimal water balance in'}, {'start': '820.391', 'end': '821.190', 'text': 'muscle tissue.  A'}, {'start': '821.190', 'end': '823.711', 'text': 'deficiency of this element can'}, {'start': '823.711', 'end': '825.191', 'text': 'lead to decreased'}, {'start': '825.191', 'end': '825.891', 'text': 'muscle tone, a'}, {'start': '825.891', 'end': '827.511', 'text': 'feeling of weakness in the'}, {'start': '827.511', 'end': '829.271', 'text': 'legs, and premature fatigue'}, {'start': '829.271', 'end': '830.320', 'text': 'during physical exertion.'}, {'start': '830.320', 'end': '832.511', 'text': 'Potassium reserves can be'}, {'start': '832.511', 'end': '833.481', 'text': 'replenished by relying on a'}, {'start': '833.481', 'end': '835.550', 'text': 'diet of bananas,'}, {'start': '835.550', 'end': '837.411', 'text': 'spinach, avocados,'}, {'start': '837.411', 'end': '838.751', 'text': 'and potatoes.'}, {'start': '838.751', 'end': '840.011', 'text': 'Magnesium,'}, {'start': '840.011', 'end': '841.751', 'text': 'known for'}, {'start': '841.751', 'end': '842.850', 'text': 'its anti-stress properties,'}, {'start': '842.850', 'end': '844.491', 'text': 'helps'}, {'start': '844.491', 'end': '846.290', 'text': 'muscles relax after contractions.'}, {'start': '846.290', 'end': '848.670', 'text': 'Magnesium deficiency can'}, {'start': '848.670', 'end': '850.271', 'text': 'manifest itself in the form of cramps,'}, {'start': '850.271', 'end': '852.060', 'text': 'especially at night.'}, {'start': '852.060', 'end': '854.090', 'text': 'Excellent sources of magnesium are'}, {'start': '854.090', 'end': '856.951', 'text': 'almonds, pumpkin seeds,'}, {'start': '856.951', 'end': '858.501', 'text': 'buckwheat, and cocoa.'}, {'start': '858.501', 'end': '860.550', 'text': 'Calcium is necessary not only'}, {'start': '860.550', 'end': '861.971', 'text': 'for bone health,'}, {'start': '861.971', 'end': '863.451', 'text': 'but also for'}, {'start': '863.451', 'end': '865.151', 'text': 'normal muscle function.'}, {'start': '865.151', 'end': '867.411', 'text': 'It plays a crucial role in the process'}, {'start': '867.411', 'end': '869.101', 'text': 'of muscle contraction.'}, {'start': '869.101', 'end': '871.070', 'text': 'In case of calcium deficiency,'}, {'start': '871.070', 'end': '872.590', 'text': 'muscles can weaken'}, {'start': '872.590', 'end': '874.431', 'text': 'and joints can'}, {'start': '874.431', 'end': '876.111', 'text': 'lose their flexibility.'}, {'start': '876.111', 'end': '877.991', 'text': 'To replenish'}, {'start': '877.991', 'end': '879.391', 'text': 'calcium reserves in the morning, it'}, {'start': '879.391', 'end': '880.911', 'text': 'is recommended to consume'}, {'start': '880.911', 'end': '882.771', 'text': 'natural cheese,'}, {'start': '882.771', 'end': '884.851', 'text': 'cottage cheese, and kefir.'}, {'start': '884.851', 'end': '887.191', 'text': 'How can we provide the body with'}, {'start': '887.191', 'end': '888.350', 'text': 'all these minerals'}, {'start': '888.350', 'end': '889.340', 'text': 'in the morning?  The'}, {'start': '889.340', 'end': '891.471', 'text': 'easiest way is to'}, {'start': '891.471', 'end': '893.371', 'text': 'consume products that contain'}, {'start': '893.371', 'end': '895.031', 'text': 'several'}, {'start': '895.031', 'end': '896.231', 'text': 'useful elements simultaneously.'}, {'start': '896.231', 'end': '899.751', 'text': 'For example, the combination of a'}, {'start': '899.751', 'end': '901.310', 'text': 'banana and a handful of almonds will'}, {'start': '901.310', 'end': '903.090', 'text': 'provide the body with potassium'}, {'start': '903.090', 'end': '904.050', 'text': 'and magnesium.'}, {'start': '904.050', 'end': '906.031', 'text': 'Yogurt with pumpkin seeds'}, {'start': '906.031', 'end': '907.610', 'text': 'is a source of calcium and'}, {'start': '907.610', 'end': '909.131', 'text': 'magnesium in one'}, {'start': '909.131', 'end': '910.411', 'text': 'dish.'}, {'start': '910.411', 'end': '912.771', 'text': 'Oatmeal with milk and cocoa'}, {'start': '912.771', 'end': '915.031', 'text': 'is a balanced source of'}, {'start': '915.031', 'end': '916.911', 'text': 'all three minerals.'}, {'start': '916.911', 'end': '919.011', 'text': "If you don't have time for"}, {'start': '919.011', 'end': '920.830', 'text': 'a full breakfast, you'}, {'start': '920.830', 'end': '922.451', 'text': 'can prepare a'}, {'start': '922.451', 'end': '923.231', 'text': 'muscle drink.'}, {'start': '923.231', 'end': '924.991', 'text': 'A glass of water with a spoonful of'}, {'start': '924.991', 'end': '926.070', 'text': 'cocoa and a'}, {'start': '926.070', 'end': '927.070', 'text': 'small amount of honey.'}, {'start': '927.070', 'end': '929.191', 'text': 'Cocoa is rich in magnesium,'}, {'start': '929.191', 'end': '930.670', 'text': 'and honey contributes to'}, {'start': '930.670', 'end': '931.850', 'text': 'faster absorption of the'}, {'start': '931.850', 'end': '932.840', 'text': 'mineral.'}, {'start': '932.840', 'end': '934.931', 'text': 'Many people are not aware of the'}, {'start': '934.931', 'end': '936.631', 'text': 'deficiency of these microelements'}, {'start': '936.631', 'end': '937.971', 'text': 'until they start'}, {'start': '937.971', 'end': '939.310', 'text': 'experiencing'}, {'start': '939.310', 'end': '940.031', 'text': 'constant fatigue,'}, {'start': '940.031', 'end': '941.310', 'text': 'cramps, and weakness'}, {'start': '941.310', 'end': '942.751', 'text': 'in their legs.  It'}, {'start': '942.751', 'end': '944.911', 'text': 'is remarkable that even'}, {'start': '944.911', 'end': '946.830', 'text': 'a small replenishment of'}, {'start': '946.830', 'end': '948.741', 'text': 'mineral reserves in the morning hours'}, {'start': '948.741', 'end': '950.731', 'text': 'can significantly improve'}, {'start': '950.731', 'end': '952.011', 'text': 'muscle function'}, {'start': '952.011', 'end': '953.371', 'text': 'throughout the day.'}, {'start': '953.371', 'end': '955.491', 'text': 'To maintain the strength and'}, {'start': '955.491', 'end': '956.850', 'text': 'health of your legs'}, {'start': '956.850', 'end': '959.110', 'text': 'for many years, it is necessary to'}, {'start': '959.110', 'end': '960.310', 'text': 'start the day with an'}, {'start': '960.310', 'end': '961.511', 'text': 'intake of minerals.'}, {'start': '961.511', 'end': '963.310', 'text': 'These substances not only'}, {'start': '963.310', 'end': '964.951', 'text': 'strengthen muscle tissue,'}, {'start': '964.951', 'end': '967.590', 'text': 'but also effectively protect it from'}, {'start': '967.590', 'end': '969.251', 'text': 'age-related changes,'}, {'start': '969.251', 'end': '970.830', 'text': 'contributing to greater'}, {'start': '970.830', 'end': '973.731', 'text': 'endurance and strength of the body.'}, {'start': '973.731', 'end': '976.550', 'text': 'Contrast shower is a'}, {'start': '976.550', 'end': '978.631', 'text': 'more effective alternative'}, {'start': '978.631', 'end': '980.371', 'text': 'to morning warm-up.'}, {'start': '980.371', 'end': '982.951', 'text': 'Alternating exposure to'}, {'start': '982.951', 'end': '984.790', 'text': 'hot and cold water has a'}, {'start': '984.790', 'end': '986.290', 'text': 'strong stimulating effect'}, {'start': '986.290', 'end': '987.711', 'text': 'on the muscles.'}, {'start': '987.711', 'end': '990.170', 'text': 'Contrast shower is not just'}, {'start': '990.170', 'end': '991.911', 'text': 'a means of waking up in the morning,'}, {'start': '991.911', 'end': '993.850', 'text': 'but an effective method of'}, {'start': '993.850', 'end': '996.170', 'text': 'training blood vessels,'}, {'start': '996.170', 'end': '997.891', 'text': 'improving'}, {'start': '997.891', 'end': '999.350', 'text': 'blood circulation and strengthening'}, {'start': '999.350', 'end': '1000.590', 'text': 'leg muscles.'}, {'start': '1000.590', 'end': '1001.771', 'text': 'How does it work?'}, {'start': '1001.771', 'end': '1003.431', 'text': 'Warm water helps'}, {'start': '1003.431', 'end': '1005.090', 'text': 'dilate blood vessels and'}, {'start': '1005.090', 'end': '1006.511', 'text': 'increase blood flow'}, {'start': '1006.511', 'end': '1007.310', 'text': 'to the muscles,'}, {'start': '1007.310', 'end': '1009.070', 'text': 'while cold water causes'}, {'start': '1009.070', 'end': '1010.241', 'text': 'them to constrict,'}, {'start': '1010.241', 'end': '1012.420', 'text': 'accelerating blood circulation.'}, {'start': '1012.420', 'end': '1014.711', 'text': 'This process is similar to'}, {'start': '1014.711', 'end': '1016.231', 'text': 'cardiovascular training'}, {'start': '1016.231', 'end': '1017.310', 'text': '.'}, {'start': '1017.310', 'end': '1019.031', 'text': 'Active circulation provides'}, {'start': '1019.031', 'end': '1020.231', 'text': 'muscles with the oxygen and'}, {'start': '1020.231', 'end': '1022.110', 'text': 'nutrients needed'}, {'start': '1022.110', 'end': '1023.891', 'text': 'to strengthen and increase'}, {'start': '1023.891', 'end': '1024.911', 'text': 'their endurance.'}, {'start': '1024.911', 'end': '1026.650', 'text': 'Athletes widely use'}, {'start': '1026.650', 'end': '1028.251', 'text': 'this method to'}, {'start': '1028.251', 'end': '1030.090', 'text': 'accelerate muscle recovery'}, {'start': '1030.090', 'end': '1031.431', 'text': 'after intense efforts.'}, {'start': '1031.431', 'end': '1033.771', 'text': 'For example, after'}, {'start': '1033.771', 'end': '1034.630', 'text': 'exhausting workouts,'}, {'start': '1034.630', 'end': '1036.531', 'text': 'professional athletes resort'}, {'start': '1036.531', 'end': '1038.130', 'text': 'to immersing themselves in cold water,'}, {'start': '1038.130', 'end': '1039.550', 'text': 'then in warm water,'}, {'start': '1039.550', 'end': '1040.850', 'text': 'which helps'}, {'start': '1040.850', 'end': '1042.590', 'text': 'reduce inflammation and'}, {'start': '1042.590', 'end': '1044.411', 'text': 'strengthen muscle tissue.'}, {'start': '1044.411', 'end': '1046.330', 'text': 'Daily application of the'}, {'start': '1046.330', 'end': '1047.971', 'text': 'contrast shower allows'}, {'start': '1047.971', 'end': '1049.431', 'text': 'this recovery process to be launched'}, {'start': '1049.431', 'end': '1051.351', 'text': 'without additional effort.'}, {'start': '1051.351', 'end': '1052.951', 'text': 'How to do a contrast shower correctly'}, {'start': '1052.951', 'end': '1053.771', 'text': '?  It is'}, {'start': '1053.771', 'end': '1055.831', 'text': 'recommended to start with a'}, {'start': '1055.831', 'end': '1057.531', 'text': 'small temperature contrast,'}, {'start': '1057.531', 'end': '1059.551', 'text': 'gradually increasing the difference.'}, {'start': '1059.551', 'end': '1061.471', 'text': 'First, the body should be'}, {'start': '1061.471', 'end': '1062.931', 'text': 'warmed with hot water'}, {'start': '1062.931', 'end': '1063.891', 'text': 'for one minute,'}, {'start': '1063.891', 'end': '1065.851', 'text': 'then switched to cold water'}, {'start': '1065.851', 'end': '1068.311', 'text': 'for 20-30 seconds,'}, {'start': '1068.311', 'end': '1070.190', 'text': 'after which'}, {'start': '1070.190', 'end': '1072.321', 'text': 'hot water is used again for one minute.'}, {'start': '1072.321', 'end': '1075.031', 'text': 'This cycle is repeated 3-4 times,'}, {'start': '1075.031', 'end': '1076.691', 'text': 'ending with cold water.  It'}, {'start': '1076.691', 'end': '1078.731', 'text': 'is important to remember that'}, {'start': '1078.731', 'end': '1081.011', 'text': 'if you have difficulty'}, {'start': '1081.011', 'end': '1082.491', 'text': 'enduring the intense cold,'}, {'start': '1082.491', 'end': '1084.391', 'text': 'you can start with cool water and'}, {'start': '1084.391', 'end': '1085.650', 'text': 'gradually lower the temperature.'}, {'start': '1087.664', 'end': '1089.224', 'text': 'What benefits does this bring to'}, {'start': '1089.224', 'end': '1090.944', 'text': 'the feet?  First, the capillary'}, {'start': '1090.944', 'end': '1092.524', 'text': 'network is strengthened'}, {'start': '1092.524', 'end': '1093.084', 'text': ','}, {'start': '1093.084', 'end': '1094.684', 'text': 'which significantly increases'}, {'start': '1094.684', 'end': '1096.424', 'text': 'muscle resistance to'}, {'start': '1096.424', 'end': '1098.144', 'text': 'physical exertion.  Secondly, it'}, {'start': '1098.144', 'end': '1100.084', 'text': 'decreases the likelihood of developing'}, {'start': '1100.084', 'end': '1101.144', 'text': 'varicose veins.'}, {'start': '1101.144', 'end': '1102.783', 'text': 'Under the influence of'}, {'start': '1102.783', 'end': '1103.424', 'text': 'low temperature, the'}, {'start': '1103.424', 'end': '1105.444', 'text': 'veins reflexively contract,'}, {'start': '1105.444', 'end': '1107.844', 'text': 'which serves as a prophylaxis'}, {'start': '1107.844', 'end': '1109.184', 'text': 'against'}, {'start': '1109.184', 'end': '1110.384', 'text': 'their dilation and deformation.'}, {'start': '1110.384', 'end': '1111.684', 'text': 'Thirdly, the'}, {'start': '1111.684', 'end': '1113.264', 'text': 'muscles receive a'}, {'start': '1113.264', 'end': '1114.684', 'text': 'strong awakening impulse,'}, {'start': '1114.684', 'end': '1116.384', 'text': 'which helps eliminate'}, {'start': '1116.384', 'end': '1118.704', 'text': 'morning stiffness and gives'}, {'start': '1118.704', 'end': '1120.044', 'text': 'movements ease'}, {'start': '1120.044', 'end': '1121.004', 'text': 'and freedom.'}, {'start': '1121.004', 'end': '1123.164', 'text': 'There is also an additional'}, {'start': '1123.164', 'end': '1124.124', 'text': 'unexpected effect.'}, {'start': '1124.124', 'end': '1126.344', 'text': 'Contrast shower stimulates'}, {'start': '1126.344', 'end': '1129.224', 'text': 'metabolism, which contributes not'}, {'start': '1129.224', 'end': '1130.504', 'text': 'only to strengthening'}, {'start': '1130.504', 'end': '1131.064', 'text': 'muscle tissue,'}, {'start': '1131.064', 'end': '1132.964', 'text': 'but also to the active burning of'}, {'start': '1132.964', 'end': '1135.184', 'text': 'excess fat deposits.'}, {'start': '1135.184', 'end': '1137.324', 'text': 'Scientific research shows that'}, {'start': '1137.324', 'end': '1139.124', 'text': 'people who regularly practice'}, {'start': '1139.124', 'end': '1141.283', 'text': 'contrast showers are less'}, {'start': '1141.283', 'end': '1143.684', 'text': 'prone to age-related obesity'}, {'start': '1143.684', 'end': '1145.484', 'text': 'and'}, {'start': '1145.484', 'end': '1147.744', 'text': 'muscle weakness.  In Scandinavian countries,'}, {'start': '1147.744', 'end': '1149.844', 'text': 'where the population is tempered from an'}, {'start': '1149.844', 'end': '1151.724', 'text': 'early age by alternating'}, {'start': '1151.724', 'end': '1153.164', 'text': 'high'}, {'start': '1153.164', 'end': '1154.024', 'text': 'and low temperatures,'}, {'start': '1154.024', 'end': '1155.724', 'text': 'for example in saunas with'}, {'start': '1155.724', 'end': '1157.154', 'text': 'ice pools, the'}, {'start': '1157.154', 'end': '1158.924', 'text': 'proportion of older people'}, {'start': '1158.924', 'end': '1160.504', 'text': 'leading an active lifestyle'}, {'start': '1160.504', 'end': '1162.824', 'text': 'is noticeably higher than in'}, {'start': '1162.824', 'end': '1164.104', 'text': 'regions where such'}, {'start': '1164.104', 'end': '1166.384', 'text': 'traditions are lacking.  In conclusion, the'}, {'start': '1166.384', 'end': '1168.043', 'text': 'contrast shower is not just'}, {'start': '1168.043', 'end': '1169.504', 'text': 'a means for'}, {'start': '1169.504', 'end': '1170.144', 'text': 'morning vitality,'}, {'start': '1170.144', 'end': '1172.244', 'text': 'but an effective method of'}, {'start': '1172.244', 'end': '1173.644', 'text': 'maintaining'}, {'start': '1173.644', 'end': '1175.984', 'text': 'leg health. Including this'}, {'start': '1175.984', 'end': '1177.724', 'text': 'procedure in the daily routine'}, {'start': '1177.724', 'end': '1179.543', 'text': 'allows not only to strengthen the'}, {'start': '1179.543', 'end': '1180.224', 'text': 'muscles,'}, {'start': '1180.224', 'end': '1182.224', 'text': 'but also to increase their endurance,'}, {'start': '1182.224', 'end': '1184.284', 'text': 'elasticity and readiness'}, {'start': '1184.284', 'end': '1185.464', 'text': 'for physical exertion'}, {'start': '1185.464', 'end': '1187.214', 'text': 'at any age.  The'}, {'start': '1187.214', 'end': '1188.884', 'text': 'sixth secret to'}, {'start': '1188.884', 'end': '1190.504', 'text': 'longevity is walking in'}, {'start': '1190.504', 'end': '1192.804', 'text': 'the morning, applying a trick.'}, {'start': '1192.804', 'end': '1193.964', 'text': 'Walking,'}, {'start': '1193.964', 'end': '1195.224', 'text': 'being one of the most'}, {'start': '1195.224', 'end': '1196.984', 'text': 'natural and accessible movements,'}, {'start': '1196.984', 'end': '1198.324', 'text': 'seems elementary,'}, {'start': '1198.324', 'end': '1200.244', 'text': 'but few are aware of'}, {'start': '1200.244', 'end': '1202.204', 'text': 'its potential in slowing'}, {'start': '1202.204', 'end': '1203.484', 'text': 'muscle aging,'}, {'start': '1203.484', 'end': '1205.474', 'text': 'if approached correctly.'}, {'start': '1205.474', 'end': '1208.284', 'text': 'To achieve this goal,'}, {'start': '1208.284', 'end': '1210.424', 'text': 'exhausting distances'}, {'start': '1210.424', 'end': '1211.564', 'text': 'of many kilometers are not necessary, it'}, {'start': '1211.564', 'end': '1213.364', 'text': 'is enough to just'}, {'start': '1213.364', 'end': '1214.984', 'text': 'add a small'}, {'start': '1214.984', 'end': '1216.504', 'text': 'but significant element.'}, {'start': '1216.504', 'end': '1218.384', 'text': 'Although regular walking'}, {'start': '1218.384', 'end': '1219.524', 'text': 'brings benefits,'}, {'start': '1219.524', 'end': '1221.364', 'text': 'it does not provide'}, {'start': '1221.364', 'end': '1222.964', 'text': 'sufficient load to maintain'}, {'start': '1222.964', 'end': '1224.004', 'text': 'muscle mass.'}, {'start': '1224.004', 'end': '1225.424', 'text': 'Over time,'}, {'start': '1225.424', 'end': '1226.984', 'text': 'leg muscles lose their'}, {'start': '1226.984', 'end': '1228.424', 'text': 'efficiency if they do not receive the'}, {'start': '1228.424', 'end': '1229.984', 'text': 'necessary stimulus.  The'}, {'start': '1229.984', 'end': '1231.624', 'text': 'solution is to add'}, {'start': '1231.624', 'end': '1232.864', 'text': 'a little weight.'}, {'start': '1232.864', 'end': '1235.204', 'text': 'The simplest method is to'}, {'start': '1235.204', 'end': '1236.684', 'text': 'use a weight,'}, {'start': '1236.684', 'end': '1238.884', 'text': 'for example a small backpack with'}, {'start': '1238.884', 'end': '1240.444', 'text': 'books or water bottles,'}, {'start': '1240.444', 'end': '1242.724', 'text': 'weighing only 2-3 kg.'}, {'start': '1242.724', 'end': '1245.144', 'text': 'Such an additional load'}, {'start': '1245.144', 'end': '1247.344', 'text': 'activates the work of the muscles,'}, {'start': '1247.344', 'end': '1249.384', 'text': 'strengthening not only the legs,'}, {'start': '1249.384', 'end': '1250.974', 'text': 'but also the back.'}, {'start': '1250.974', 'end': '1252.824', 'text': 'This is especially'}, {'start': '1252.824', 'end': '1254.504', 'text': 'important for'}, {'start': '1254.504', 'end': '1255.104', 'text': 'older people,'}, {'start': '1255.104', 'end': '1257.244', 'text': 'as the muscles of the trunk and'}, {'start': '1257.244', 'end': '1259.904', 'text': 'lower body'}, {'start': '1259.904', 'end': '1262.084', 'text': 'play a key role in maintaining'}, {'start': '1262.084', 'end': '1263.684', 'text': 'balance and stability'}, {'start': '1263.684', 'end': '1265.214', 'text': 'while walking.'}, {'start': '1265.214', 'end': '1267.704', 'text': 'Another trick consists of changing'}, {'start': '1267.704', 'end': '1268.543', 'text': 'the relief.'}, {'start': '1268.543', 'end': '1270.564', 'text': 'Walking on a flat surface leads'}, {'start': '1270.564', 'end': '1271.844', 'text': 'to the muscles getting used to'}, {'start': '1271.844', 'end': '1273.184', 'text': 'a monotonous load.'}, {'start': '1273.184', 'end': '1275.444', 'text': 'But including'}, {'start': '1275.444', 'end': '1277.204', 'text': 'small ups and downs in the route,'}, {'start': '1277.204', 'end': '1278.404', 'text': 'such as stairs or'}, {'start': '1278.404', 'end': '1279.424', 'text': 'sloping paths,'}, {'start': '1279.424', 'end': '1281.764', 'text': 'ensures a diversified load'}, {'start': '1281.764', 'end': '1283.764', 'text': 'on the muscles and legs,'}, {'start': '1283.764', 'end': '1286.174', 'text': 'increasing their resistance.'}, {'start': '1286.174', 'end': '1288.344', 'text': 'This mimics natural movements'}, {'start': '1288.344', 'end': '1290.344', 'text': 'that maintain leg strength'}, {'start': '1290.344', 'end': '1291.924', 'text': 'throughout life.'}, {'start': '1291.924', 'end': '1294.584', 'text': 'Many underestimate the importance of'}, {'start': '1294.584', 'end': '1297.154', 'text': 'walking after waking up.'}, {'start': '1297.154', 'end': '1299.884', 'text': 'In the morning the body is particularly'}, {'start': '1299.884', 'end': '1300.964', 'text': 'receptive.'}, {'start': '1300.964', 'end': '1302.624', 'text': 'During physical activity,'}, {'start': '1302.624', 'end': '1304.464', 'text': 'metabolism speeds up,'}, {'start': '1304.464', 'end': '1305.764', 'text': 'blood circulation'}, {'start': '1305.764', 'end': '1306.904', 'text': 'improves,'}, {'start': '1306.904', 'end': '1308.324', 'text': 'and muscles begin to'}, {'start': '1308.324', 'end': '1309.664', 'text': 'work more actively.  The'}, {'start': '1309.664', 'end': '1311.944', 'text': 'optimal duration to achieve a'}, {'start': '1311.944', 'end': '1314.824', 'text': 'visible effect is just 10-15'}, {'start': '1314.824', 'end': '1316.804', 'text': 'minutes of active walking.  It'}, {'start': '1316.804', 'end': '1319.064', 'text': 'is important to note that'}, {'start': '1319.064', 'end': '1320.264', 'text': 'the pace should be'}, {'start': '1320.264', 'end': '1321.184', 'text': 'moderately fast.'}, {'start': '1321.184', 'end': '1324.064', 'text': 'A slow walk will not provide the'}, {'start': '1324.064', 'end': '1326.164', 'text': 'muscles with the necessary load,'}, {'start': '1326.164', 'end': '1328.244', 'text': 'while a more energetic walk will'}, {'start': '1328.244', 'end': '1329.864', 'text': 'help start the'}, {'start': '1329.864', 'end': '1331.304', 'text': 'muscle strengthening processes.'}, {'start': '1331.304', 'end': '1333.524', 'text': 'Morning walks have an'}, {'start': '1333.524', 'end': '1335.324', 'text': 'unexpected beneficial effect on'}, {'start': '1335.324', 'end': '1336.864', 'text': 'cognitive functions.'}, {'start': '1336.864', 'end': '1338.504', 'text': 'Active movements of the'}, {'start': '1338.504', 'end': '1340.404', 'text': 'lower limbs stimulate'}, {'start': '1340.404', 'end': '1341.484', 'text': 'blood circulation in the brain,'}, {'start': '1341.484', 'end': '1343.604', 'text': 'which helps improve'}, {'start': '1343.604', 'end': '1345.264', 'text': 'concentration and'}, {'start': '1345.264', 'end': '1346.964', 'text': "clarity of thought.  It's"}, {'start': '1346.964', 'end': '1348.824', 'text': 'not surprising that'}, {'start': '1348.824', 'end': '1350.334', 'text': 'people who start their days'}, {'start': '1350.334', 'end': '1352.084', 'text': 'regularly with physical activity'}, {'start': '1352.084', 'end': '1354.304', 'text': 'notice a surge of energy and'}, {'start': '1354.304', 'end': '1355.704', 'text': 'improved'}, {'start': '1355.704', 'end': '1356.664', 'text': 'thought processes.'}, {'start': '1356.664', 'end': '1358.644', 'text': 'Numerous studies confirm that'}, {'start': '1358.644', 'end': '1360.244', 'text': 'regular walking,'}, {'start': '1360.244', 'end': '1362.884', 'text': 'even for 15 minutes a day,'}, {'start': '1362.884', 'end': '1364.804', 'text': 'significantly reduces the risk of'}, {'start': '1364.804', 'end': '1366.684', 'text': 'developing'}, {'start': '1366.684', 'end': '1368.004', 'text': 'muscle weakness and'}, {'start': '1368.004', 'end': '1369.424', 'text': 'joint problems in older people'}, {'start': '1369.424', 'end': '1371.404', 'text': '.  At an advanced age,'}, {'start': '1371.404', 'end': '1373.244', 'text': 'even after 80 years,'}, {'start': '1373.244', 'end': '1374.784', 'text': 'their legs retain their'}, {'start': '1374.784', 'end': '1376.724', 'text': 'strength and stability and'}, {'start': '1376.724', 'end': '1378.043', 'text': 'the probability of falls'}, {'start': '1378.043', 'end': '1379.384', 'text': 'is reduced to a minimum.'}, {'start': '1379.384', 'end': '1381.444', 'text': 'Including a short walk'}, {'start': '1381.444', 'end': '1382.984', 'text': 'with a light weight in your'}, {'start': '1382.984', 'end': '1384.904', 'text': 'morning routine is an investment'}, {'start': '1384.904', 'end': '1386.104', 'text': 'in muscle health.'}, {'start': '1386.104', 'end': '1388.364', 'text': 'Such a practice does not require'}, {'start': '1388.364', 'end': '1390.063', 'text': 'a significant amount of time'}, {'start': '1390.063', 'end': '1392.184', 'text': 'but brings tangible results,'}, {'start': '1392.184', 'end': '1393.624', 'text': 'strengthens the legs,'}, {'start': '1393.624', 'end': '1395.864', 'text': 'increases endurance and ensures'}, {'start': '1395.864', 'end': '1397.454', 'text': 'active longevity.'}, {'start': '1397.454', 'end': '1399.144', 'text': 'Every morning provides an'}, {'start': '1399.144', 'end': '1400.043', 'text': 'opportunity to'}, {'start': '1400.043', 'end': '1401.004', 'text': 'strengthen the body,'}, {'start': '1401.004', 'end': '1403.164', 'text': 'especially the lower limbs.'}, {'start': '1403.164', 'end': '1405.364', 'text': 'Those who start their day by taking'}, {'start': '1405.364', 'end': '1407.364', 'text': 'care of themselves gain an'}, {'start': '1407.364', 'end': '1409.043', 'text': 'advantage in maintaining'}, {'start': '1409.043', 'end': '1410.964', 'text': 'muscle strength for many years.'}, {'start': '1410.964', 'end': '1412.764', 'text': 'Drinking water with electrolytes,'}, {'start': '1412.764', 'end': '1414.284', 'text': 'protein breakfast,'}, {'start': '1414.284', 'end': '1416.084', 'text': 'light morning warming up'}, {'start': '1416.084', 'end': '1418.504', 'text': 'in bed, mineral intake,'}, {'start': '1418.504', 'end': '1419.504', 'text': 'contrast shower'}, {'start': '1419.504', 'end': '1421.244', 'text': 'and active walking.'}, {'start': '1421.244', 'end': '1423.104', 'text': 'These are simple habits'}, {'start': '1423.104', 'end': '1424.704', 'text': 'that can radically improve the'}, {'start': '1424.704', 'end': '1426.594', 'text': 'quality of life.'}, {'start': '1426.594', 'end': '1428.964', 'text': 'Muscle atrophy is related'}, {'start': '1428.964', 'end': '1430.584', 'text': 'not so much to age as to lack of'}, {'start': '1430.584', 'end': '1432.043', 'text': 'attention and care.'}, {'start': '1432.043', 'end': '1434.204', 'text': 'If this aspect is neglected,'}, {'start': '1434.204', 'end': '1437.024', 'text': 'then by the age of 60-70,'}, {'start': '1437.024', 'end': '1438.644', 'text': 'the legs may weaken,'}, {'start': '1438.644', 'end': '1440.344', 'text': 'and performing'}, {'start': '1440.344', 'end': '1441.084', 'text': 'ordinary actions,'}, {'start': '1441.084', 'end': '1443.144', 'text': 'such as climbing stairs or taking'}, {'start': '1443.144', 'end': '1445.104', 'text': 'long walks, will cause'}, {'start': '1445.104', 'end': '1446.094', 'text': 'difficulties.'}, {'start': '1446.094', 'end': '1448.464', 'text': 'However, by giving your muscles the'}, {'start': '1448.464', 'end': '1450.563', 'text': 'proper attention in the morning, you'}, {'start': '1450.563', 'end': '1452.164', 'text': 'can maintain strength,'}, {'start': '1452.164', 'end': '1454.364', 'text': 'mobility, and a confident gait'}, {'start': '1454.364', 'end': '1456.204', 'text': 'even at 80 years old.  We'}, {'start': '1456.204', 'end': '1458.484', 'text': 'must clearly realize that the'}, {'start': '1458.484', 'end': '1460.644', 'text': 'human body adapts amazingly'}, {'start': '1460.644', 'end': '1461.784', 'text': 'to the conditions we'}, {'start': '1461.784', 'end': '1462.604', 'text': 'create for it.'}, {'start': '1462.604', 'end': '1465.224', 'text': 'If the lower limbs do not'}, {'start': '1465.224', 'end': '1466.744', 'text': 'receive enough load, the'}, {'start': '1466.744', 'end': '1468.764', 'text': 'muscles inevitably weaken'}, {'start': '1468.764', 'end': '1469.904', 'text': 'and reduce their volume.'}, {'start': '1469.904', 'end': '1471.824', 'text': 'If we deprive them of the'}, {'start': '1471.824', 'end': '1473.084', 'text': 'necessary nutrients,'}, {'start': '1473.084', 'end': '1474.804', 'text': 'bones lose their strength'}, {'start': '1474.804', 'end': '1476.043', 'text': 'and stability.'}, {'start': '1476.043', 'end': '1478.644', 'text': 'However, if'}, {'start': '1478.644', 'end': '1479.604', 'text': 'we make efforts every morning,'}, {'start': '1479.604', 'end': '1482.024', 'text': 'even small but targeted ones, the'}, {'start': '1482.024', 'end': '1483.784', 'text': 'muscles will receive everything they'}, {'start': '1483.784', 'end': '1485.384', 'text': 'need for'}, {'start': '1485.384', 'end': '1489.084', 'text': 'long and full functioning.  Unfortunately,'}, {'start': '1489.084', 'end': '1490.484', 'text': 'many people only start'}, {'start': '1490.484', 'end': '1491.563', 'text': 'thinking about the health of'}, {'start': '1491.563', 'end': '1493.224', 'text': 'their feet when they are'}, {'start': '1493.224', 'end': '1494.644', 'text': 'already experiencing'}, {'start': '1494.644', 'end': '1496.804', 'text': 'unpleasant symptoms, nagging pain,'}, {'start': '1496.804', 'end': '1498.244', 'text': 'general weakness, and'}, {'start': '1498.244', 'end': '1499.604', 'text': 'stiffness in movements.'}, {'start': '1499.604', 'end': '1501.364', 'text': 'But those who take care of their'}, {'start': '1501.364', 'end': '1503.424', 'text': 'feet early on get'}, {'start': '1503.424', 'end': '1504.844', 'text': 'a completely different picture'}, {'start': '1504.844', 'end': '1506.244', 'text': 'in old age.'}, {'start': '1506.244', 'end': '1508.244', 'text': 'They maintain their activity,'}, {'start': '1508.244', 'end': '1510.204', 'text': 'fullness of life, and freedom'}, {'start': '1510.204', 'end': '1511.624', 'text': 'from physical constraints.'}, {'start': '1511.624', 'end': '1514.084', 'text': "So why don't we start taking"}, {'start': '1514.084', 'end': '1514.984', 'text': 'action'}, {'start': '1514.984', 'end': '1516.134', 'text': 'tomorrow morning?'}, {'start': '1516.134', 'end': '1518.284', 'text': 'Just a few simple adjustments to your'}, {'start': '1518.284', 'end': '1520.644', 'text': 'morning routine and, years from now,'}, {'start': '1520.644', 'end': '1521.904', 'text': 'we will be able to remember the'}, {'start': '1521.904', 'end': '1523.844', 'text': 'decision with gratitude.'}, {'start': '1523.844', 'end': '1525.524', 'text': 'Start moving'}, {'start': '1525.524', 'end': '1527.304', 'text': 'towards health right now'}, {'start': '1527.304', 'end': '1529.124', 'text': "so that in the future you don't"}, {'start': '1529.124', 'end': '1531.004', 'text': 'regret missed opportunities'}, {'start': '1531.004', 'end': '1532.184', 'text': 'and wasted time.'}]