Text: Dr. Xu
Edited by Chi You
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At the beginning of summer, Zhang Xiaogang stepped out of his home, planning to go to a nearby store to pick up some summer clothes.
People are busy in the streets, and the air is filled with the mixed scent of roast duck and fresh flowers.
Just as he was about to cross the street, a familiar voice sounded behind him: "Do you know?
The voice belonged to his old classmate Zhang Qiang, who is now a well-known doctor.
The two met again on the sidewalk and started talking.
Zhang Xiao is a film director, and recently because of sitting and editing for a long time, he feels that his waist and legs are not as flexible as before.
Zhang Qiang teased while beginning to explain the exercise suitable for middle-aged and elderly people.
3 reliable exercises to do often
The first thing he mentioned was walking.
"Walking is one of the easiest and most effective exercises.
It can not only improve cardiopulmonary function, but also reduce the burden on the joints. ”
He explained in detail the benefits of walking, such as helping to reduce the risk of high blood pressure and heart disease, while improving blood circulation and sleep quality.
Next, Zhang Qiang mentioned swimming.
"Swimming involves almost every muscle in the body, especially for older people who can't do high-intensity exercise because of joint pain," he says. ”
Swimming not only improves body flexibility and muscle strength, but also effectively controls weight and strengthens heart muscle function.
Finally, Zhang Qiang emphasized the importance of Tai Chi.
He explains: "Tai Chi is a low-intensity, high-efficiency exercise that is especially suitable for the elderly.
Not only does it improve balance, but it also boosts mental health. ”
He added that Tai Chi's movements are slow and smooth, which is effective in reducing injuries caused by falls.
During the conversation, Zhang Qiang also shared several specific patient cases
One of the elderly people with chronic arthritis showed a significant improvement in joint flexibility and pain after insisting on swimming for half an hour every day.
The quality of life of this old man has been greatly improved.
As the conversation between the two deepened, Zhang Xiao became more and more interested and began to seriously consider incorporating these sports into his daily life.
After saying goodbye to Zhang Qiang, he had already made up his mind to start paying more attention to his physical health.
Here, instead of concluding, a question is asked:
If a middle-aged person who has been sitting in the office for a long time wants to start exercising, how should he arrange his exercise program to avoid sports injuries while achieving maximum health benefits?
In this regard, it can be analyzed in detail:
First of all, it is recommended that this group of people start with low-intensity exercise, such as walking or jogging, for 20-30 minutes each time, at least three times a week.
It's also important to incorporate the right amount of muscle training, such as simple bodyweight training or light strength training with dumbbells, which can help strengthen muscles and bones and reduce the risk of injury.
After gradual adaptation, exercises such as swimming or tai chi can be added to the exercise program to improve overall physical and mental health.
Proper stretching is also essential after each exercise to help muscles relax and speed up recovery.
In conclusion, an exercise plan should be tailored to the individual's health and fitness level, gradually increasing the intensity and duration of exercise to ensure safety and maximize health benefits.
What do you have to say about this? Feel free to leave your thoughts in the comment section!