With the improvement of people's living standards, more and more people are beginning to pay attention to their health. Doctor's advice: When you reach the age of 60, keep in mind the "3 don'ts" when walking
Walking is a low-intensity form of exercise that is popular for its convenience and safety, especially for older people.
Not only does it improve physical health, such as blood circulation and heart function, but it also improves psychological well-being and quality of life. For seniors over the age of 60, there are more precautions when walking than younger people, and here are some highlights.
As we age, our metabolism and physical fitness will gradually decrease, and the decline of muscles and joints will also lead to a decrease in exercise capacity. As a result, walking too quickly can prevent the body from adapting to this intensity, resulting in excessive fatigue and a strain on the heart. Older adults are advised to walk at a comfortable pace, about 60 to 80 steps per minute.
Time is also an important factor. Walking too long can increase stress on the joints and muscle fatigue, which can lead to wear and tear and pain in the joints in the long run, affecting the body's ability to recover. It is recommended to keep the duration of each walk to 30 to 45 minutes, 3 to 5 times a week.
Then there is the arrangement of the diet. Walking on an empty stomach can easily trigger hypoglycemic reactions, making the elderly feel dizzy and weak when walking, and increasing the risk of falling.
Fasting can also cause stomach upset, further affecting the health of the digestive system, and the elderly can eat light foods, such as fruits or biscuits, before walking, which can not only replenish energy, but also avoid the troubles of hunger. Care should also be taken not to engage in strenuous exercise immediately after eating.
Then it comes to the choice of equipment. For seniors over the age of 60, shoes are especially important due to the possible deterioration of the bones and joints in the feet.
A misfitting pair of shoes can cause foot pain and edema, which can seriously affect stability and comfort while walking. There are three principles for choosing shoes: moderate size, high comfort, and good slip resistance.
Let's look at the environmental factors. Weather changes can also affect walking. Especially in extreme weather situations, such as cold, wet, or hot, older people are more susceptible to accidental injuries. It is recommended to pay attention to the weather forecast before traveling and choose the right weather to go for a walk.
Equally important is the awareness of self-protection among the elderly. If you experience any discomfort during walking, such as dizziness, chest tightness, or difficulty breathing, you should stop immediately and seek help from your doctor in time. This may indicate that something is wrong with the body, and prompt examination and treatment can avoid the worsening of the condition.
When choosing an exercise method, the elderly should comprehensively consider their own health status and hobbies, and find an exercise method that suits their physical characteristics. As long as you take care of your body and life, be positive and maintain an optimistic attitude, you can still enjoy a healthy and happy life even as you get older.
