Grandpa Qian is 66 years old this year, and until now he still maintains the good Xi of loving exercise when he was young, and his family and friends, including Grandpa Qian himself, have always felt that his body is quite tough.
Early this morning, Grandpa Qian ran around the community early as usual, but when he was running today, he suddenly began to have heartburn chest pain, and felt very stuffy, and sweating accompanied by nausea.
Grandpa Qian immediately sat down on the nearby steps, and after resting for a while, his symptoms were not alleviated. Fortunately, a young man who happened to be passing by at work saw that something was wrong with him, and sent him home after asking, and the family immediately took Grandpa Qian to the hospital for treatment.
The doctor learned through his family that Grandpa Qian had a history of smoking for nearly 20 years and a history of hypertension for seven years, and after examination, he was diagnosed with myocardial infarction and immediately arranged surgery.
Fortunately, the diagnosis was timely and the operation was successfully completed, and Grandpa Qian's self-conscious chest pain and chest tightness symptoms were alleviated after the operation. The doctor even mentioned in the precautions to avoid excessive exercise, and then Grandpa Qian was dumbfounded: "Didn't I hear the doctor say that the elderly should strengthen exercise, so that their health will be better?
In fact, Grandpa Qian is not the only one who has such questions, as he grows older, people pay more and more attention to topics such as health and wellness.
Especially after the age of 60, many people begin to struggle with whether to stick to exercise or focus on static health, because there are different opinions on the health regimen for this age group.
So, which is better for your health? Let's find out.
There are many benefits to exercising consistently
The benefits of consistent exercise for health are numerous, especially for the elderly who are declining in physical fitness and various functions year by year, and need moderate exercise to enhance their physical fitness.
In simple terms, the benefits of exercise include, but are not limited to:
1. Improve cardiopulmonary function Proper exercise can enhance cardiopulmonary function, improve the delivery capacity of oxygen and nutrients, and help improve myocardial endurance and lung capacity. In recent years, from the new crown to influenza A and B, many elderly people have been recruited, so actively improving cardiopulmonary function is one of the effective ways for the elderly to prevent epidemics.
2. Enhance muscle strength Everyone should be familiar with "use in and out", if you lie down for a few months due to injury, you will find that your lower limbs are very weak; on the contrary, we insist on exercising, which can enhance muscle strength and endurance, and help reduce the incidence of muscle atrophy and joint stiffness.
Remember: when people reach old age, it is inevitable that their mobility will decline, but if they can carry out scientific exercise, they can reduce the risk of premature paralysis of limbs, obstruction of eating function, and respiratory failure to a certain extent.
3. Improve body flexibility Exercise helps to improve the flexibility of the body and helps to reduce joint pain and stiffness. The elderly are most afraid of falls and sprains, and insisting on exercise can effectively improve physical flexibility, and can reduce the possibility of the elderly falling and bumping or even worse in the future (fractures, pressure ulcers, and psychological problems such as depression cannot be ruled out).
4. Enhance immunity Exercise can promote blood circulation and metabolism, help improve immunity and reduce the risk of disease. The elderly have many underlying diseases and a high risk of disease, and moderate exercise can reduce the occurrence of new diseases on the basis of alleviating physical pain.
Overall, moderate exercise can help the elderly to enhance their physique, improve immunity, etc. In addition, exercise can also help seniors release stress, regulate emotions, and increase the joy and well-being of life.
For example, light exercises such as walking, tai chi, and yoga are all very suitable exercises for the elderly. These exercises can not only improve the physical health of the elderly, but also enrich their spiritual life and improve their quality of life.
So, there are so many benefits of insisting on exercise, is it not suitable for the elderly at all?
It's time for stillness
In fact, resting health is not simply a literal sense of not exercising at all, but relative to more strenuous exercise.
Elderly people can maintain their health through appropriate resting and other methods, such as meditation, meditation, etc. These methods can help the elderly calm their minds, regulate breathing, promote blood circulation, etc., and have great benefits for physical and mental health.
The reason why resting health is sought after by some people is also because it has its own significant advantages.
1. Reduce the risk of accidents
Older people are experiencing a gradual decline in physical performance, and exercising requires skill and safety at all times, which means that there may be certain risks for the elderly. Resting health is relatively safer, reducing the risk of accidental injury, and making children who are unable to take care of the elderly at all times more at ease.
2. Reduce the burden on the body
The elderly have a heavy burden on the body, and it is not easy to find the discomfort of the body in time when exercising, and the amount and intensity of exercise are not well controlled, which may further increase the pressure on the body; proper rest and rest will help reduce the burden on the body and be conducive to physical health.
Of course, stillness does not mean that the elderly can completely give up exercise, and moderate exercise is beneficial to the physical and mental health of the elderly. Some people may ask, both exercise and restfulness are beneficial, so what should we choose? Let's see what the doctor has to say.
Exercise or recuperation?
For the elderly over the age of 60, doctors recommend a combination of movement and stillness for health preservation.
As mentioned earlier, proper exercise can improve cardiorespiratory fitness, increase muscle strength and flexibility, and also promote blood circulation and metabolism. Proper rest and recuperation can reduce the burden on the body and benefit physical health.
However, it should be noted that everyone's physical health status is different, and the choice of method should fully consider the underlying diseases, physical capacity, etc., whether it is exercise or recuperation, you must choose a suitable way to avoid excessive fatigue and accidental injury.
In the choice of exercise methods, the elderly are different from young people after all, and their physical condition and physiological function have declined to a certain extent.
Therefore, older people need to be more cautious when choosing exercise methods. Some strenuous and high-intensity exercises, such as running and swimming, may not be suitable for some older people, although they are beneficial to the body.
Experts suggest that the most suitable amount of exercise for the elderly is to exercise 150-240 minutes a week, exercise frequency to keep more than 3 times a week, each time in about 60-90 minutes, exercise content to choose moderate-intensity exercise, generally in the process of exercise there is an increase in heart rate, breathing a slight asthma, the body sweats slightly.
Of course, in addition to the choice of exercise and health regimen, maintaining a good lifestyle Xi habits and mentality is also an essential part of health and wellness.
1. Reasonable diet: Maintain a balanced diet, consume more foods rich in protein, vitamins and minerals, and avoid too much greasy and irritating food.
2. Regular work and rest: Maintain regular work and rest time and ensure adequate sleep to help improve the body's immunity.
3. Relax your mind: Maintain a good attitude, avoid excessive anxiety and stress, and relax your mind by listening to music, reading, and communicating with friends.
In fact, whether you insist on exercising or focus on resting your health, you need to choose the most suitable way for you according to the situation. At the same time, it's important to learn how to tailor your workouts to yourself.
How is the workout tailored?
When choosing a workout method, as long as you pay more attention to the following points, you can create your own personal workout plan, which can not only meet the body's exercise needs, but also find the joy of healthy life.
First of all, assess the physical condition, before starting to exercise, it is best to assess your physical condition, understand your physical condition and suitable exercise mode;
Then choose the exercise method that suits you, and choose the exercise method that suits you according to your interests and physical condition, such as walking, tai chi, yoga, etc. After all, no matter how good the exercise is, if you are not interested in it from the beginning, there is a high probability that you will not be able to stick to it, and you will not be able to do it in the end;
Finally, seek professional guidance, if you do not know enough about your physical condition and exercise methods, you can also seek the advice of a professional doctor or participate in professional exercise courses, you can refer to various suggestions in order to better grasp the correct exercise method.
summary
In short, when people reach sixty, whether they insist on exercising or focus on static health, they need to choose a way that suits them according to their physical condition and interests.
At the same time, good living habits and Xi mentality can also add to health and wellness, as long as you achieve "multi-pronged" in daily dripping, you will not worry about not having a healthy body and full spirit.
Hopefully, these tips will help you better focus on your health and enjoy a happy old age.
Bibliography:
Advances in Psychological Science,2013,21(10):1844-1850
[2] Li Jingya, Cheng Liang.Effect of Tai Chi and resistance training on symptoms and exercise ability of elderly people with knee osteoarthritis[J].Chinese Journal of Rehabilitation Medicine,2019,34(11):1304-1309
Journal of Chengdu University of Physical Education,2014,40(4):66-72
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