Aunt Liu is 63 years old this year, and basically has to have a physical examination every year after retiring from the unit, and after being diagnosed with diabetes in the physical examination last year, Aunt Liu decided to start exercising for health.
Seeing that everyone in the circle of friends is posting WeChat steps, Aunt Liu has to go to the park for a few hours every day to strive to be the first place.
After a period of time, Aunt Liu's feet had blood blisters, and she thought it was shoes grinding her feet, and she continued to walk at high intensity after picking up the blood blisters.
But after that, the blood blister wound did not heal for a long time and continued to fester. Aunt Liu rushed to the hospital for an examination and was diagnosed with diabetic foot. Fortunately, the treatment was timely and his feet were saved.
The doctor told her that it is good for middle-aged and elderly people to exercise properly, but excessive exercise is very harmful.
1. A study of 1.1 million people: the elderly exercise frequently, and their cardiovascular health is better
A study of more than 1 million people in South Korea found that people over 60 years old can exercise more physically and prevent heart disease and stroke.
Researchers from Seoul National University in South Korea conducted two physical examinations on 1.1 million people over the age of 60 and counted the amount of exercise the subjects did each week.
It was found that people with insufficient exercise (moderate or vigorous exercise with insufficient exercise) had a 27% increased risk of heart and blood vessel disease as participants aged, while those who exercised more had an 11% lower risk of cardiovascular disease.
Moderate-intensity exercise includes brisk walking for 30 minutes or more a day, dancing or gardening, while vigorous exercise includes running for 20 minutes or more a day, fast cycling, or aerobic exercise.
This study suggests that older people should maintain or increase the frequency of exercise in order to better prevent cardiovascular disease.
2. These 4 kinds of exercise are suitable for middle-aged and elderly people and help prolong life
The website of the American Medical Daily summarizes four popular sports that can help you prolong your life: running, playing badminton, brisk walking and swimming.
1. Run
Through 14 studies and data analysis of 230,000 people over the past 35 years, Victoria University and other institutions in Australia found that regardless of the speed of running and the length of the distance, running can reduce the risk of premature death, and can reduce the risk of all-cause death, cardiovascular disease death and cancer death by 27%, 30% and 23%, respectively.
2. Play badminton
A study published in the British Journal of Sports Medicine pointed out that racket sports such as table tennis, tennis, and badminton can reduce the risk of cardiovascular death by 56% and all-cause mortality by 47%.
In the process of swinging racket sports such as badminton, the whole body needs to coordinate and exert force, and it can mobilize multiple parts such as the eyes and brain, run and jump a lot, and can exercise the whole body.
3. Walk briskly
A study at the University of Saint-Etienne Hospital in France found that 15 minutes of brisk walking a day in older adults reduced the risk of premature death by 22%. Brisk walking can promote blood circulation in the body, exercise the strength of the lower limbs, prevent osteoporosis, enhance gastrointestinal peristalsis, prevent constipation, etc.
4. Swimming
The University of Edinburgh followed more than 80,000 people for 10 years and found that regular swimming reduced the risk of heart disease or early death by 41% and early death by 28%. Swimming can improve heart and lung function, and exercise the muscles of the waist, abdomen, legs, shoulders and back.
It should be noted that exercise should be done according to one's ability, healthy people should do at least 150 minutes of moderate-intensity aerobic exercise per week, and patients with diseases should follow the doctor's advice to ensure a reasonable exercise intensity and amount of exercise.
3. Excessive exercise or accelerated aging, 6 ways of exercise should be avoided
Zhang Yimin, professor of the Key Laboratory of Sports and Physical Health of the Ministry of Education of Beijing Sport University, and Gou Bo, professor of the Sports Medicine Teaching and Research Department of Xi'an University of Physical Education, pointed out that the wrong exercise may accelerate aging, and we must avoid these wrong exercise methods!
1. Only do aerobic exercise
Some people only do cardio while exercising, but they don't know that strength training is also important, as it burns calories, maintains muscle weight, and makes people look younger.
2. Exercise too intensively
Some people call it a good health, but they fill up their workout process, but they don't know that exercising too much will lead to an increase in the amount of cortisol in the blood, and it will also lead to an increase in blood sugar, which will affect the condition of the skin.
3. Ignore high-intensity interval workouts
A study in the Journal of Cell Metabolism pointed out that the elderly who did high-intensity interval exercise increased mitochondrial performance by 69%, which can improve insulin sensitivity and reduce the risk of diabetes, and it is recommended to do high-intensity interval exercise three times a week.
4. Wrong body posture
Wrong body posture can affect spinal health and increase the risk of hunchback, so exercising can be done under the guidance of a professional trainer.
5. Never decompress
Nowadays, people are burdened with car loans, housing loans and other loans, and their life and work are under great pressure, so it is recommended that it is best to learn to reduce stress and have a good attitude.
6. Ignore the pelvic floor muscles
Women's pelvic floor muscle exercise is very important, ignoring the pelvic floor muscles will lead to middle-aged fat, and may also be targeted by urinary incontinence, in order to ensure the health of the pelvic floor muscles, it is recommended to do Kegel exercises 3 times a day, 3 sets each time, 10 reps per group.
Studies have found that exercise in middle-aged and elderly people is beneficial to their health, but the elderly must avoid excessive exercise, otherwise it may backfire. The elderly can choose brisk walking, swimming, playing ball, running, etc., but they should pay attention to what they can.
Resources:
[1] "A 60-year-old person who still insists on exercising, the body is repaying him with four major benefits...... .Life Times.2019-12-19
[2] "Aunt is obsessed with the circle of friends to fight for steps, excessive exercise leads to amputation", the first video new media, 2015-10-26
[3] "Exercise may accelerate your aging! I advise you to give up these 6 ways", Life Times.2019-01-31
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