Source: From 39 Health Network WeChat public account
Disclaimer: This article is reproduced for the purpose of conveying more information, the copyright belongs to the original author, and the content does not represent the views of the platform. If the source is incorrectly marked or violates your legitimate rights and interests, please contact Xiaobian, we will deal with it in time, thank you!
Grandma Wu, 68, has always had the habit of exercising before, and every day after meals, she will go for a walk downstairs in the community. During a walk, she noticed a dull pain in her knee, and she suspected that she had injured her knee by walking too much.
From that day on, she decided to recuperate, either lying in bed or sitting in a chair every day. After recuperating for more than 2 months, when I walked again, I found that the knee pain was not relieved, and even my legs were soft when I walked normally.
After going to the hospital for examination, it was found that Grandma Wu originally had simple degenerative knee arthritis, but because she did not move for a long time, it led to muscle atrophy and decreased muscle strength, which made it difficult for her to even walk normally.
01
Exercise before age 40, exercise less after age 50,
Not exercising after age 60?
Everyone says that exercise is good, but Xu Zaichun, a retired national-level famous Chinese medicine doctor, has a different view, he once said in an interview with Hangzhou Daily: you must exercise before the age of 40, exercise properly before the age of 50, and do not exercise after the age of 60.
He emphasized that fitness is not equal to health, fitness should be divided into ages and stages, people do not exercise when they are young, but they exercise hard when they are old, which violates the laws of nature and is easy to collapse the body.
Running and playing ball is one thing he must do every morning, he said that these exercise habits have been insisted on until he is about 30 years old, and then the amount of exercise began to slowly decrease, and after reaching retirement age, he never climbed and walked.
So, should the elderly exercise?
In fact, a large number of studies at home and abroad have confirmed that insufficient physical activity is the fourth major risk factor for death worldwide, the top three are hypertension, smoking, and hyperglycemia. Long-term lack of exercise in adults is an important risk factor for many cardiovascular and cerebrovascular diseases, cancer, and chronic respiratory diseases.
Professor Zhang Yimin, director of the Key Laboratory of Exercise and Physical Health of the Ministry of Education, Beijing Sport University, said that exercise can help improve the body's cardiopulmonary function, build muscles, and also play a positive role in nervous system health and promote the acceleration of metabolism. All in all, exercise can bring all-round benefits to the body.
According to China's Physical Activity Guidelines for the Elderly, people over the age of 65 should do at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of high-intensity aerobic physical activity per week. Some elderly people with poor physical fitness should also carry out balance and fall prevention activities at least 3 days a week.
02
5 ways to exercise that may accelerate your aging
Guo Yifang, vice president of Hebei Provincial People's Hospital, said that everyone's physical condition is different, and the amount of exercise and exercise suitable is also different, and it is important to choose the exercise that suits you.
For middle-aged and elderly people, these 5 ways of exercise may accelerate aging, and it is best to do less.
1. Climb stairs
As we age, the joints in the human body gradually degenerate. When climbing stairs, the load-bearing capacity of the knee joint will increase to 3~5 times, which is easy to cause knee joint damage. For the elderly, it is not recommended to climb stairs for exercise, otherwise it is easy to accelerate joint aging.
2. Morning exercise on an empty stomach
After a night's sleep, exercising without any food in the abdomen can easily lead to insufficient blood supply to the brain, easily causing dizziness, palpitation, unstable standing, etc. Some elderly people who have heart disease themselves may also experience sudden death.
3. Shoulder throwing exercise
Many elderly people have symptoms of shoulder and neck discomfort, and want to exercise by swinging shoulders and other movements, but blindly shaking shoulders will increase the load on the shoulder joint, which may then lead to rotator cuff injury and aggravate the symptoms of physical discomfort.
4. Circle the head and neck
Head and neck circles are also many elderly people like to exercise cervical spine movements, but this movement is very dangerous. Especially for the elderly who have arteriosclerosis and arterial plaque, blindly wrapping the neck can cause dizziness, vomiting, and can also cause arterial plaque to fall off, resulting in accidents.
5. Walking too much
Many elderly people blindly pursue the number of steps, do not have the habit of long-term exercise, suddenly begin to walk a lot, walking one or twenty thousand steps a day, which will not only overwhelm the body, but also bring a lot of burden to the knee and induce knee joint injury.
03
Morning or evening exercise, which is better?
There has never been a clear conclusion on the topic of which one is better to exercise in the morning or exercise in the evening.
The morning pie believes that the metabolism in the morning is the most active, exercise can make the day uplifted, and exercise at night can easily lead to insomnia. The evening school believes that exercise in the morning can easily lead to hypoglycemia, cardiovascular and cerebrovascular diseases, and exercise at night people have more physical energy, which can play a better exercise effect.
In fact, whether it is in the morning or in the evening, as long as you move, it is good for the body, and the difference between the two is only a slight difference in benefit.
A study published in Cell Metabolism pointed out that different groups of people are suitable for different exercise times, and it is generally recommended that diabetics exercise in the early morning to avoid the health threat caused by sharp blood sugar fluctuations. People who are losing weight themselves are more recommended to exercise in the evening, which can activate the oxidation of fat in the muscles and exercise better.
In addition, a study published in the Proceedings of the National Academy of Sciences by researchers from Karolinska Institute in Sweden and the University of Copenhagen in Denmark showed that exercise at 8~11 a.m. was associated with the lowest risk of heart disease and stroke, and the greatest benefit to the heart. Regardless of the amount of exercise, the results obtained are consistent.
In fact, there is no completely unified standard for exercise, as long as it is moved, it is good for health, but the elderly must choose the right method of exercise, to avoid improper exercise methods that threaten health.
Resources:
[1] National Health Promotion for the Elderly | Between movement and non-movement, 7 minefields to avoid". Tongji Hospital, Huazhong University of Science and Technology, 2023-08-04
[2] "Top 10 wrong exercise methods for the elderly: if you can't strengthen your body, you hurt your body, and the more you practice, the more you get sick!" 》. Shanghai old cadres 2023-04-12
[3] "Is it better to exercise in the morning or in the evening?" You'll know after reading it...". Health Times 2022-03-05