58-year-old Aunt Zhang has never Xi been used to exercising, and at the encouragement of her good sisters, Aunt Liu also joined the ranks of brisk walking. Later, Aunt Liu also fell in love with yoga, square dancing, and swimming...... Sometimes they even swim during the day and dance at night.
But not long ago, Aunt Liu encountered a new trouble: after exercising last month, she had muscle soreness in both lower limbs, which did not improve after a week of rest, and even worsened the pain, making it difficult to even walk.
Not only that, Aunt Liu also had brown urine, and when she realized that the situation was wrong, she hurried to the hospital for treatment.
After an emergency examination in the outpatient clinic, Aunt Liu's blood creatine kinase was 3 times higher than the normal value, and her kidney function was still normal, and she was diagnosed with "rhabdomyolysis". Fortunately, after a series of treatments, Aunt Liu's symptoms were quickly relieved and she is now able to move freely.
1. The latest research: although exercise is good, excessive aging accelerates
As we all know, long-term exercise is beneficial to physical health. Recently, a study by Harvard Medical School also gave strong evidence.
Published in Science, Diane Mathis's team at Harvard Medical School elucidated the micromolecular mechanisms by which exercise is beneficial to physical health.
The study found that some of the benefits of exercise stem from the immune system. During exercise, regulatory T cells fight off exercise-induced inflammation and enhance endurance. At the same time, immune cells can also reduce interferon levels, prevent muscle damage, and inhibit inflammatory responses.
What kind of feedback can consistent exercise bring to the body?
Cardiopulmonary function enhancement: Through exercise, the muscle strength and strength of the respiratory muscles can be enhanced, so that the heart beats more vigorously and regularly, and at the same time ensure the rhythm and efficiency of the heart's blood pumping, so that our cardiopulmonary function will become stronger.
Strong skeletal muscles: regular exercise can improve the blood circulation of the bones, improve the bone quality, increase the thickness of cartilage and bone density on the articular surface, make the muscles around the joints develop, increase the stability of the joints, and improve the flexibility of the joints.
Cognitive improvement: A 10-year study in the UK has found that regular exercise can prevent cognitive decline.
Becoming thinner, more beautiful and happier: After exercise, the body becomes lighter, the mood improves, and exercise can also accelerate the burning of calories, which is conducive to the strengthening of the skeletal muscular system of the whole body, stretching the body, standing upright, and making people look more temperamental.
But the latest research has found that exercising too much accelerates aging.
A study published in medRxiv by researchers from Jyväskylä University in Finland analysed 22,750 participants in the Finnish Twin Cohort (FTC) in the form of a questionnaire.
The final results showed that compared with participants with moderate to active exercise levels, participants with sedentary and highly exercise levels aged more rapidly, and those with high exercise aged by 1.3 years and 1.8 years older than those with moderate exercise and 1.8 years older than those with active exercise.
Second, the 4 kinds of sports are very harmful to the body, and they will also accelerate aging
Although there are many benefits of exercising, not everyone knows how to exercise properly. Some wrong exercise methods will greatly reduce the effect of exercise, and even affect physical health.
1. Poor body posture
Incorrect posture can damage the spine, lead to poor posture, and may lead to muscle strain.
2. Only do aerobic exercise
While aerobic exercise can produce immediate results, doing cardio alone is not a guarantee of muscle and bone training. It is also necessary to combine strength exercises to continuously burn calories and help build muscle strength.
3. Ignore high-intensity interval workouts
A study published in the Journal of Cell Metabolism found that older adults with high-intensity interval exercise had a 69% increase in mitochondrial performance, which improved insulin sensitivity and thus reduced the risk of diabetes.
4. Exercise too intensively
Long, strenuous exercise every day will increase the amount of cortisol in the blood, causing blood sugar to rise, causing skin elasticity to decrease, and making skin treatment worse.
3. After the age of 50, is it better to exercise or recuperate?
Entering middle age, what kind of exercise do you do, and how to do exercise is more conducive to "health preservation"?
In 2022, the National Cancer Institute published a study in the Journal of Aging and Physical Activity, which found through a comprehensive analysis of 270,000 older adults who were followed for an average of 12 years:
- As long as you exercise for enough time, no matter what kind of exercise, you can reduce the risk of death.
- Playing ball games is particularly effective in preventing early death, reducing the risk of death by 16% and cardiovascular disease by 27%.
However, many elderly people may not understand how to grasp the proportion of exercise, thinking that the greater the amount of exercise, the healthier, in fact, this is wrong, the elderly should pay attention to the following points when exercising:
First of all, you can gradually increase the amount of exercise, according to your physical condition, follow the principle of gradually increasing the intensity and time of exercise, and avoid excessive exercise.
Also pay attention to listen to your body's signals, and when you feel tired, you should give plenty of rest and recovery time.
At the same time, don't rely on just one exercise, try a variety of different ways to exercise your body in all directions.
If you are troubled by the amount and method of exercise and do not know how to choose, you can also consult a professional sports coach or doctor and exercise according to a scientific plan.
When exercising, you should avoid these misunderstandings at the same time -
Myth 1: The more exercise, the better
Exercise should not be excessive, and ultra-high-intensity exercise is likely to significantly increase heartbeat and breathing, and increase oxygen consumption. In this case, on the one hand, it is easy to increase the burden on the heart, cause cardiac ischemia, and induce sudden death, and on the other hand, it will increase the load on organs, muscle strain, and accelerate the aging of the body.
Myth 2: Exercising every day is absolutely necessary
Some people think that if you want to achieve the effect of exercise, you must stick to it every day, and if you don't exercise for a day, you will lose the meaning of exercise. In fact, the frequency of exercise should take into account the exerciser's purpose, age, physique, etc.
If you are for the purpose of fitness, you don't need to exercise too often, just 3-4 times a week, too often can easily cause chronic fatigue, which is not good for the body.
Myth 3: The more fitness methods, the better
Although the sports should be diversified, they should be selected in a targeted manner, rather than blindly thinking that more is better. For middle-aged and elderly people, the gradual decline of organ function is not suitable for exercise with excessive intensity, and for people with chronic diseases, it is best to carry out 1-2 projects under the guidance of a doctor.
Exercise is very particular, and "blind training" will not only not improve physical fitness, but will make the body injured. Exercise must be done within your ability, even if it is some simple hand and foot exercises, as long as you move, it will have a workout effect on the body.
Resources:
[1] "Life is in Exercise: The Cover Paper of Science Sub-journal Confirms that Exercise Brings Health Benefits from the Immune System". Biological World .2023-11-26
[2] "Exercise may make you age faster! These 6 ways to persuade you to give up". CCTV Life Circle .2021-08-30
[3] "Who lives longer for a long time and exercises every day?". Family Doctor Online. 2023-07-29
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