Description A Healthy Back for 100 Years, A Healthy Neck for 100 Years, and The 100-Year Exercise: When Your Spine and Joints Meet the Right Kind of Exercise! Exercise, done right, is the best medicine. Done wrong, it becomes a painful burden. So what makes exercise truly medicinal? It's a way of moving that not only protects your spine and joints but makes them stronger. That method is The 100-Year Exercise. For anyone who wants to live a healthy, vibrant life to 100 through exercise, Dr. Jung Sun-geun, professor of rehabilitation medicine at Seoul National University College of Medicine, offers a medically grounded approach in this book. Exercise is a single stimulus that can activate all 30 trillion cells in the body at once. As wonderful as exercise is—arguably the best medicine there is—its greatest enemy is pain in the spine and joints. The real challenge lies in solving this dilemma: exercising causes pain, but not exercising leads to weakness. Many people fall into this exercise dilemma once they experience spine or joint pain, or once aging begins to set in after middle age. Even when they want to exercise for their health, they worry that jumping in carelessly might worsen their condition or cause injury—leaving them stuck, unable to move forward or back. To resolve this dilemma, the author draws on years of clinical experience and research to offer practical solutions. He explains that once you learn how to protect the soft tissues—cartilage, tendons, and ligaments—that bear the brunt of force between strong muscles and bones, you no longer need to agonize over whether to exercise after a spine or joint injury, or whether to keep exercising as you age. One of the book's central contributions is a detailed, step-by-step method for protecting these soft tissues while exercising safely. The approach is twofold: first, accurately understand the condition of your own spine and joints and find exercises suited to your body; second, use those tailored exercises to build a sustainable, injury-free exercise routine. That is The 100-Year Exercise. In Part 1, "Exercise: The Best Medicine, and Its Dilemma," the author introduces the fundamentals of exercise and explores the inevitable dilemma that arises when longevity and exercise intersect. He examines scientifically proven benefits of exercise and compares aerobic and anaerobic exercise—the two pillars of a healthy body—in terms of principles and effects. Through real-life cases, he explains the puzzling spine and joint issues that can arise when exercising to stay youthful until 100, along with how to overcome them. Part 2, "Aerobic Exercise for a Healthy Spine and Joints," presents the basics of aerobic exercise in an easy-to-understand way, detailing the positive and negative effects various aerobic exercises have on the spine and joints. It gives special attention to walking, the king of aerobic exercises, covering its benefits, proper technique, and how to interpret and address spine and joint pain that can occur while walking. Part 3, "Strength Training for a Healthy Spine and Joints," presents, step by step and backed by the latest research, methods for strength training that minimize stress on the spine and joints. It introduces the ten most important muscles for reaching 100 with a strong spine and joints, ranked by importance (what the author calls "cost-effectiveness"), and lays out strength-building exercises in order of safety, based on each muscle's relationship to the spine and joints. Part 4, "The 100-Year Exercise Tailored to Your Body," presents 20 carefully selected strength-training movements that minimize strain on the spine and joints while maximizing strength gains—nine bodyweight exercises and eleven equipment-based exercises. Combining these 20 strength exercises with aerobic exercise, the author offers optimal exercise plans for a wide range of situations—from the young to the elderly, from those with back pain to those with shoulder pain. In particular, the author introduces four essential bodyweight exercises that can be done anytime, anywhere, encouraging readers to build exercise into their daily habits. Ultimately, he hopes that each reader will use this book to accurately understand their own spine and joint condition and discover the exercises best suited to their body—the ideal exercise prescription for whatever situations may arise over a lifetime that lasts 100 years. This is The 100-Year Exercise.