One early morning, when the first rays of sunlight shone gently on Uncle Zhang's face through the cracks in the curtains, the retired teacher had already woken up and was ready to start his daily morning exercises. Uncle Zhang, who is already in the age of the sixtieth year, still maintains the exercise Xi of his youth, and believes that this is the secret to maintaining health. However, as winter approached, his morning exercise journey encountered new challenges.
"What kind of exercise should you choose for morning exercise in winter?" Zhang Bo thought as he wore sneakers. He had heard that winter is a period of high incidence of cardiovascular and cerebrovascular diseases, especially for elderly people like him, the choice of morning exercise is particularly important. However, how to choose, Uncle Zhang did not have a definite answer in his heart.
Over the past few weeks, Zhang Bo has tried several different morning exercises. Sometimes, he chooses to run in pursuit of greater fitness, and at other times, he chooses to walk slowly in the hope that it will be safer. But no matter what, after the morning exercise, he always felt some discomfort, sometimes it was a sore knee, sometimes it was a tension in his chest. These subtle changes in his body made Chambers wonder if his morning workout was really right for him.
Under the advice of his doctor, Zhang Bo began to adjust his exercise Xi. The first is the "three nos": do not exercise vigorously in the bitter cold, do not neglect the warm-up, and do not ignore the abnormal signals of the body. Zhang Bo learned that during the winter months, the body of the elderly is more fragile and the blood vessels are less resilient to temperature changes, so intense exercise may pose risks, such as overburdening the heart and fluctuating blood pressure.
Medical experts emphasize that warm-up exercises are especially important in winter. Studies have shown that proper warm-up can improve joint flexibility and reduce the risk of sports injuries. Zhang Bo began to do easy stretching and walking before each morning workout to wake up the body. At the same time, he also learned to listen to his body's signals. In the past, he often ignored the small aches and pains in his body, believing that they were a natural phenomenon of old age. But now, he's starting to realize that these can be signals of over-movement that need to be adjusted in time.
The principle of "three no's" makes Uncle Zhang's morning exercise safer and more efficient. He no longer blindly pursues the amount of exercise, but pays more attention to the quality and suitability of exercise. Gradually, he noticed that his physical condition had improved, his joints were less painful and he was breathing more easily.
As the winter sun gradually rose, Zhang Bo once again embarked on his morning exercise road, but this time, his steps were more steady and his movements were softer. He took his doctor's advice to heart and began to practice the all-important "one must" – choosing the right low-impact exercise. In the icy air, every breath of Uncle Zhang seemed extraordinarily precious.
Zhang Bo chose walking and tai chi, two typical low-intensity exercises suitable for the elderly. Every morning, he takes a slow walk in the green belt of the community, breathing in the fresh air and feeling every subtle change in his body. Tai Chi was performed in the park on weekends, and he followed the teacher's rhythm, waving his hands slowly but forcefully, feeling the flow of qi and blood in his body.
At first, this change of rhythm made Zhang Bo feel a little uncomfortable. He had Xi accustomed to the thrill of intense exercise, but now he had to learn Xi enjoy the tranquility of a slow pace. But he soon discovered the unique charm of low-impact exercise. He began to notice that he no longer had the same joint pain and difficulty breathing as he used to have, but instead felt relaxed and happy.
A few weeks later, Zhang Bo went to the hospital again for a physical examination. He was ecstatic about the results – his blood pressure and blood sugar levels had improved significantly. Doctors were full of praise for his changes, emphasizing the importance of proper exercise for health.
"Everyone's physical condition is different, and the appropriate way to exercise is also different. Uncle Zhang said in a casual conversation with a friend. He now has a better understanding of the significance of exercise to his health and the importance of adjusting his exercise regime.
He began to be an active advocate for age-friendly exercise in his community and often shared his experiences. Chamber's story quickly spread in the community and became an inspiring example.