#精品长文创作季#
Grandpa Liu is in his sixties this year, and his life after retirement may be a state that many of his peers want to achieve.
I play chess with my old friends in the morning, take my grandson to the park in the afternoon, and go for a walk with my wife in the evening. He has always believed that maintaining moderate exercise and adequate hydration is the secret to longevity.
Therefore, he always insists on running in the morning and drinking a few glasses of boiled water every day to ensure his health.
During this time, the community center held a health lecture for the elderly, on the topic of how to live a long and healthy life.
The content mentioned in the lecture seemed to be a little different from Grandpa Liu's long-standing beliefs, which made him quite curious.
Grandpa Liu began to wonder if the longevity method he followed was really scientific, and what were the longevity guidelines for those who were over 60 years old?
1. How old is a long life?
In ancient societies, due to the backwardness of medical technology and the harsh living environment, people's life expectancy was generally shorter.
In modern society, thanks to the rapid development of medicine, many diseases that were once fatal now have effective treatments, which greatly improve people's survival rate.
The improvement of living conditions has also provided a strong guarantee for the extension of people's life expectancy.
Ancient people often faced problems such as food shortages and poor hygiene, which severely restricted people's survival time.
Not only do people now have access to adequate food, but they also enjoy a cleaner and more comfortable living environment, which, combined with the current level of medical care, reduces the risk of disease caused by the harsh environment.
According to the latest statistics, the average life expectancy in mainland China has reached 77.93 years, an increase of nearly five years compared with 72.95 years in 2005.
Looking at global data, according to the World Health Organization, the average life expectancy globally has been steadily rising over the past few decades.
At the beginning of the 20th century, the global average life expectancy was only about 48 years. By the beginning of the 21st century, however, that number had jumped to about 73 years.
This means that, on a global scale, living to be over 73 years old can be considered longevity, but this criterion is not fixed.
In different countries and regions, the standards of average life expectancy and longevity will also be different due to differences in factors such as economic development level, medical security system, and lifestyle.
For example, in some developed countries, such as Japan and Switzerland, the average life expectancy is already over 80 years, so in these countries, living to be over 80 years old is considered to be long-lived.
2. Remember 6 longevity guidelines when you are over 60 years old
1. Eat a balanced diet and give priority to nutrition
"People take food as the sky", and a reasonable diet is essential for longevity.
Over 60 years old, the body often becomes inadequate, and as the body's functions gradually decline, the ability to digest and absorb food is not as good as before.
At this time, we need to be more cautious in choosing food and avoid the intake of greasy, spicy and other irritating foods, especially overeating, so as not to bring additional burden to the already fragile stomach.
At this age, we should prefer fruits and vegetables that are rich in fiber, vitamins and minerals, such as lettuce or green foods such as tomatoes and cucumbers.
These natural ingredients are not only easy to digest, but also provide sufficient nutrients for the body to help us fight off various diseases.
It is also necessary to maintain a regular and quantitative diet so that the body can receive adequate nutritional supplements.
2. Moderate exercise to enhance physical fitness
As the proverb goes, "Life is in motion".
Exercise allows the body to fully display various functions, it can not only enhance the cardiopulmonary function, improve the body's resistance, but also delay the pace of aging, so that we can maintain the vitality of youth.
For the elderly, exercise is an indispensable life companion.
They may not be able to sweat as much as they did when they were younger, but light and moderate exercise, such as walking and tai chi, can meet their needs.
These exercises not only exercise the body, improve the flexibility and balance of the body, but more importantly, do not put too much burden on the body.
Let the elderly enjoy sports at the same time, but also feel the harmony and tranquility of body and mind.
3. Peace of mind and emotional stability
Learning to adjust your emotions and maintain a peaceful mind is a valuable life skill.
When we encounter adversity, we might as well stop, take a deep breath, and give ourselves some time and space to adjust our mindset.
Sometimes, after calming down, the way of thinking about things is different from when you are excited, and you can find more options.
Maintaining an optimistic mindset will not only keep us away from illness, but also make our lives better.
When the mindset becomes positive, it will be easier to see the little beauty and happiness in life, and will cherish the present even more.
In addition, maintaining an optimistic mindset can also stimulate our potential and allow us to rise to the challenge and move forward bravely in difficult situations.
4. Regular work and rest, develop good living habits
Good routines are important factors in maintaining our physical health, and in this fast-paced society, everyone's time is precious.
Especially as we get older, there are more and more troubles caused by work and life, which makes many people fail to complete their work within the limited working hours during the day, resulting in overtime and no life of their own.
The ideal state is that we should get up and go to bed on time every day, so that the body can adapt to a stable rhythm of life, which helps to regulate the body's biological clock and improve the body's immunity.
A regular schedule also helps us to better arrange our work and life, and avoid problems such as physical fatigue and lack of energy due to irregular work and rest.
Therefore, going to bed early and waking up early is an important part of maintaining a healthy routine.
Getting enough sleep at night can allow our body to get enough rest and repair, help strengthen the body's resistance, and reduce the occurrence of diseases.
And the fresh air and sunshine in the morning also help us refresh our minds and start the day at work and life.
Among them, staying up late is the most important bad habit, staying up late will cause us to destroy the body's biological clock, lead to endocrine disorders in the body, and increase the burden on the body.
In the long run, it is easy to cause skin acne, oiliness, hair loss and other health hazards. Therefore, we should try to avoid staying up late and ensure adequate sleep time.
5. Stay social and make more friends
Community events are a great platform for us seniors to get out of the house and build strong friendships with our neighbors.
We can participate in fitness activities such as aerobics and tai chi together, and at the same time, we can also enhance our understanding of each other.
In these activities, we can also meet new people from different backgrounds and experiences, and their stories and experiences will become valuable assets in our lives.
Through these social activities, you can not only maintain a youthful mindset, but also make your life more meaningful.
Learn how to get along with others, how to share your joys and sorrows, and how to grow together in mutual support.
6. Regular physical examination and pay attention to health
Regular physical examination is undoubtedly the key to maintaining health and preventing diseases. It is not only a responsibility for one's own body, but also a guarantee for the quality of life in the future.
The hospital's medical check-up center is an important place for us to understand our physical condition.
Through a series of scientific and systematic examinations, doctors can accurately assess our physical state and detect potential health problems in time.
Whether it is basic tests such as electrocardiogram, blood pressure, blood sugar, or more specialized imaging tests such as CT and MRI, each of them reveals the secrets of the body's interior.
Of course, the medical examination is not a simple formality. After getting the medical examination report, we should read it carefully and understand the meaning of each indicator.
3. How to exercise and drink water correctly
Proper exercise and drinking water are especially important for older people. So how should the elderly exercise and drink water properly?
Exercise is an important way for older people to maintain good health.
Moderate exercise can enhance the cardiopulmonary function of the elderly, improve the body's immunity, and prevent the occurrence of various diseases.
There are also some issues that the elderly need to pay attention to when exercising.
You should choose your own exercise method according to your physical condition, such as going for a walk in your free time, doing tai chi, square dancing, etc., to avoid the burden of strenuous exercise on your body.
In addition, it is necessary to carry out proper warm-up activities before exercising, and appropriate stretching and relaxation after exercise to avoid sports injuries.
Secondly, drinking water is undoubtedly a vital task for the elderly to maintain good health. As we age, the physical function of the elderly gradually declines, the speed of metabolism gradually slows down, and the demand for water is relatively reduced.
This does not mean that they can ignore water intake, in fact, older people should pay more attention to maintaining an adequate water balance to maintain the normal functioning of the body.
Water plays a vital role in the human body, it participates in metabolic processes, helps the body eliminate waste and toxins, maintains a stable body temperature, and lubricates joints and organs.
For the elderly, adequate water intake can not only prevent dehydration, but also maintain the elasticity of the skin, reduce the appearance of wrinkles, and delay the aging process.
In daily life, the elderly should develop good drinking habits.
Drinking enough water at regular intervals every day, especially during exercise, high temperatures, dryness, etc., it is even more necessary to increase water intake.
Pay attention to the quality of drinking water, choose clean and hygienic drinking water, and avoid drinking unclean water that can cause damage to your body.
epilogue
A healthy body is the foundation of longevity, which needs to be carefully cared for and maintained through a reasonable diet, moderate exercise, and regular work and rest.
However, a healthy body is not enough, peace of mind is also crucial.
Learn to maintain inner peace in a chaotic world, and remain optimistic and resilient in the face of setbacks and difficulties.
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