Uncle Lin is 65 years old this year, and recently he always feels like something is wrong in his body, and he feels weak for a while, and his breathing is not as smooth as before.
His wife, Granny Zhang, saw it in her eyes and was anxious, urging him to go to the hospital for a check-up. Although Uncle Lin said that it was fine, he also knew in his heart that after all, when he was old, a small problem could easily become a big problem if it was not treated.
Early the next morning, Uncle Lin stepped into the door of the hospital. The doctor patiently listened to Uncle Lin describe his symptoms, nodded from time to time, and then carefully did a series of examinations for him.
After the examination, the doctor said to Uncle Lin seriously: "Uncle Lin, you lack exercise, and your physical function has declined a little. In the long run, this will lead to a decline in the function of the cardiovascular system, increasing the risk of cardiovascular diseases such as heart disease and stroke. ”
Following the doctor's instructions, Uncle Lin stepped out of the house early the next morning. At first, Uncle Lin's pace was quite brisk, he walked slowly along the circular track of the community, occasionally stopping to look at the flowers and plants, or to say hello to his neighbors who got up early.
But after a few laps, he began to feel a little strained, and his legs and feet were not as flexible as they were when he was younger. Especially in my knees, I feel a dull pain after walking for a long time, as if a needle is pricking.
Despite this, Uncle Lin gritted his teeth and persevered. He thought that since the doctors had told him to exercise more, he couldn't give up halfway. Day after day, Uncle Lin's walks became a part of his life.
He began to notice that his physical strength had indeed improved, and he was no longer as easily out of breath as he had been at the beginning. But his knees seem to be becoming less and less obedient, and sometimes even affect his normal walking.
At the second follow-up visit, Uncle Lin asked the doctor, and after listening carefully to Uncle Lin's description, the doctor suggested that he do some detailed examinations.
After X-rays and MRI examinations, the doctor found the problem - Uncle Lin had a slight injury to the meniscus of his right knee.
The doctor explained that the meniscus is a very important structure in the knee joint, which cushions the pressure between the joints and protects the bones from damage.
Due to age and long-term wear and tear, the meniscus is prone to tears or injuries, and Uncle Lin has been walking too hard recently, which is the cause of knee pain.
The doctor said: This walk is not as much as possible, but also according to your own physical condition and health to choose, it is generally recommended to do 30 minutes to 1 hour of walking exercise every day.
At the beginning at a pace of 50 meters per minute or less, this pace is safe for the elderly.
If the elderly are in good physical condition, they can appropriately increase the walking time and intensity, and then gradually develop to a speed of 50 meters per minute ~ 80 meters per minute, and the elderly need to have a certain amount of activity to be able to travel at such a pace.
However, the elderly should pay attention to the correct posture when doing walking exercises, otherwise it is easy to strain or sprain, resulting in muscle and joint pain.
In addition, the amount of exercise should be moderate to avoid excessive fatigue or injury, and not to be rushed.
If the elderly have a chronic illness or are unwell, they should exercise under professional guidance. In addition to walking, you can also try other forms of exercise, such as tai chi, yoga, and so on.
By chance, Uncle Lin joined a Tai Chi class on the recommendation of his old friend Uncle Zhao.
After a few weeks, Uncle Lin not only learned a simple set of Tai Chi routines, but more importantly, he found that his legs were much easier than before, and even some of his usual minor problems disappeared unconsciously.
His sleep quality improved, his appetite became better, and he looked refreshed, as if he was a few years younger. Every time he slowly finishes a set of punches in the morning light, he will feel an unprecedented ease and comfort.
Tai Chi not only exercised his body, but also gave him a sense of inner peace and joy. Uncle Lin finally found a way to exercise that suits him, and he is full of expectations and enthusiasm for life again.
Uncle Lin's story tells us that walking is indeed good for physical health, but it is also necessary to pay attention to the intensity of exercise, if you do not follow the doctor's instructions, it will exceed the body's capacity, and it is likely to backfire.
Therefore, it is best to choose an exercise that suits you.
Exercise is an important factor in maintaining cardiovascular health in the elderly, but in addition to exercise, doctors also suggest that it is better to do these 3 things consistently than exercise when you are older.
1. Eat a healthy diet
Food is the life of the people, and diet has a direct impact on the health of the elderly. First of all, the elderly should pay attention to controlling the total energy intake and avoid excessive obesity.
Second, eat more fiber-rich foods, such as vegetables, fruits, and whole grains, which can help lower cholesterol levels and blood pressure.
In addition, older adults should reduce their intake of saturated and trans fatty acids and increase their intake of unsaturated fatty acids, such as fish, nuts and olive oil, to help protect their cardiovascular system.
Foods high in fat and salt can easily lead to hardening of the arteries, which increases the risk of cardiovascular disease.
The elderly should pay attention to controlling the intake of sodium salt, and should not put too much salt in order to pursue the taste of the meal when cooking, so as to avoid high blood pressure due to excessive salt.
At the same time, it is also necessary to consume the right amount of protein to maintain the health of muscles and bones.
In terms of dietary types, the elderly should try to eat as diverse as possible to avoid excessive intake of single foods resulting in unbalanced nutrition.
2. Quit smoking and limit alcohol
"Old smokers" and drinking enthusiasts should be vigilant, smoking and excessive drinking can cause damage to blood vessels.
The nicotine contained in tobacco can cause blood vessels to constrict and increase the burden on the heart, while alcohol may cause high blood pressure and arrhythmias, and long-term excessive consumption will also cause a series of health problems, such as memory loss, reduced reflexes, stomach ulcers and so on.
Therefore, quitting smoking and limiting alcohol is very important for the health of the elderly! If you can't quit completely, you should at least reduce the frequency and amount of smoking and drinking, so that they gradually move away from life.
3. Maintain a good psychological state
Psychological problems in the elderly cannot be ignored, and psychological stress and anxiety can also have a negative impact on vascular health.
As they get older, their children are not around, and many elderly people are facing problems such as loneliness and anxiety, and long-term mental stress may lead to increased blood pressure, which increases the risk of cardiovascular disease.
Therefore, maintaining a good mental state is essential for maintaining the health of blood vessels. Older people can relieve stress by participating in social activities and taking up hobbies.
epilogue
Walking has some benefits for vascular health, but these three pieces of advice from your doctor are even more important.
Only by maintaining good cardiovascular health can seniors enjoy a happy and long life.