Uncle Wang is 72 years old this year, his complexion is very good, his spirit is also very good, and he looks much younger than his real age. When people around him ask him the secret of staying healthy, he always replies with a smile: Walking is the best medicine for me to prolong my life.
Since his retirement at the age of 60, Uncle Wang has developed the habit of walking and exercising every day. In the beginning, he just took a leisurely walk in the park near his home, walking for about 30 minutes every day. Over time, he gradually increased the time and intensity of his walking, and sometimes even chose a section with a slope to improve his physical fitness.
However, Uncle Wang attaches great importance to the grasp of "degree". He understands that his physical function declines after he is over 60, so he never walks excessively to avoid putting a burden on his body. When he feels tired or unwell, he will adjust the intensity and time of his walking, or choose to rest for a day.
In addition to walking and exercising every day, Uncle Wang has also developed a good routine and good eating habits. Every day, go to bed early and wake up early, eat a balanced diet, eat more fruits and vegetables, and eat less greasy. These good lifestyles, coupled with proper walking exercises, keep him in good shape at all times.
Today, Uncle Wang has become a health role model for the people around him. He often shares his walking experience and health care tips to encourage more people to join the ranks of walking exercises. He said: "Walking is a 'longevity medicine', and as long as you walk in moderation and safely, everyone can enjoy the joy of health and longevity." ”
1. Why is walking a "longevity medicine"?
Walking more has a significant impact on older people. As we age, the physical function of the elderly gradually declines, muscle strength weakens, and osteoporosis and other problems will also appear. However, walking more can effectively alleviate these problems and play a positive role in promoting the health of the elderly.
1. Walking more can enhance the cardiopulmonary function of the elderly
Walking is an aerobic exercise that promotes blood circulation and improves the endurance and function of the heart and lungs. This is especially important for the elderly, as the decline in cardiopulmonary function is one of the common problems in the aging process. By walking, it can effectively improve cardiopulmonary fitness, enhance the capacity of the heart and lungs, promote blood circulation, lower blood pressure, and reduce the risk of cardiovascular disease.
2. Walking more helps older adults manage their weight and lose weight
As we age, our metabolic rate gradually decreases, especially in the elderly over 60, which can easily lead to weight gain. Weight gain can lead to many diseases, such as diabetes, coronary heart disease, high blood pressure, etc. Walking burns off excess calories, promotes fat burning, and helps older people maintain a healthy weight.
Walking can also promote the health of the digestive system, prevent digestive problems such as constipation, strengthen muscles and bones, prevent osteoporosis, and improve the body's resistance.
3. Walking more can also prevent osteoporosis and joint stiffness
Walking is a weight-bearing exercise that stimulates bones, increases bone density, improves bone resistance, and prevents osteoporosis. At the same time, walking can also promote the secretion of synovial fluid, lubricate the joints, and prevent joint stiffness and pain.
4. Walking can improve mental health
Walking can promote the body's secretion of pleasurable hormones such as endorphins, relieve negative emotions such as stress, anxiety and depression, and enhance mental health. For the elderly, maintaining a good mental state is of great significance for delaying aging and preventing cognitive impairment. Maintaining a good attitude can delay the aging process and increase vitality.
5. Walking can increase social opportunities
Elderly people can walk with family and friends, which promotes communication and interaction between the two parties, which helps to alleviate loneliness and improve social support. This is especially important for the elderly, who are able to reduce their psychological burden, generate positive emotions and maintain a good lifestyle through effective emotional regulation.
Walking is a simple, easy, and low-cost form of exercise that does not require special venues or equipment, and is suitable for a wide range of people. Consistent walking and exercise can cultivate good exercise habits, improve the body's metabolic level, enhance immunity, and prevent diseases. Therefore, it is not an exaggeration to praise walking as a "longevity medicine".
Second, over 60 years old, walk in mind "3" don't
Walking is known as a "longevity medicine" because it is a low-intensity, low-risk aerobic exercise that is beneficial for physical health and mental health. However, for people over the age of 60, there are a few things to be aware of when walking due to declining physical performance and underlying health problems. Doctors remind people over the age of 60 that they should keep in mind the "3 don'ts" principle when walking.
1. Don't overdo it
People over the age of 60 have a decline in physical function, and the strength and flexibility of their bones and muscles are not as good as when they were young. Therefore, it is not advisable to overdo it when walking, and the time and intensity of walking should be reasonably arranged according to your physical condition, and you should not be greedy for distance and speed.
Walking too long and too fast can put a strain on the joints, leading to wear and tear and pain.
Doctor's advice: If you don't feel knee soreness, you can walk 10,000-15,000 steps a day for 1 hour each time.
In general, there will be slight pain in the knee joint, but it can be recovered on its own, and it is recommended to walk 6,000-10,000 steps a day for 30 minutes each time.
If you have frequent knee pain, or if you have just undergone surgery and are recovering, it is recommended to walk between 1,000-5,000 steps a day for 30 minutes each time.
The elderly can make appropriate adjustments according to their physical condition, do not blindly pursue quantity, and the appropriate amount can achieve the effect of exercise.
2. Don't ignore your body's signals
Older people should always pay attention to how their bodies feel during walking. If you experience dizziness, chest tightness, difficulty breathing, joint pain and other uncomfortable symptoms, you should stop walking immediately and seek medical attention in time. Don't ignore your body's signals, as this may exacerbate the underlying health problem and affect the effectiveness of walking exercises.
For beginners, it is not advisable to walk briskly, but can walk for 30 minutes and then add a little more. If you are walking briskly, your heart rate should be between 120 and 140 per minute, and it is advisable to sweat less.
If you are an elderly person, then you should slow down and take about two steps a second. During this process, a small amount of jogging can also be done to exercise the body.
3. Don't be overwhelmed
Older people should choose safe, flat sections of the road when walking, and avoid walking on roads with heavy traffic or bumpy mountain roads. Therefore, when walking and exercising, you should choose a quiet and green place, such as parks, paths, etc., and avoid roads, streets and asphalt roads with too hard cement floors.
Quiet, good greenery, will make people feel comfortable, and will be more focused when walking, which is good for the body. When walking and exercising, you should concentrate and do not be distracted by looking at your mobile phone, listening to music, etc., to avoid accidents.
At the same time, it is also very important to wear comfortable and well-fitting sports shoes to avoid falls and injuries caused by ill-fitting shoes. Seniors can also choose to walk in a group and with friends to increase social interaction and improve walking safety.
3. Summary
Walking is a very suitable exercise for people over 60 years old, but it also needs to be reasonably arranged according to their physical condition and pay attention to safety. When doing walking exercises, it is best to consult a doctor's advice to ensure your health and safety.