Some people believe that the more active the elderly, the more healthy and long they will be, but on the other hand, there are also doubts about the validity of this view. They pointed out that the elderly who insist on strenuous exercise for a long time may bring a burden to the body, which in turn will accelerate the aging of body organs.
Take 76-year-old Aunt Zhang, for example, who is actively involved in sports, hoping to maintain her physical and mental health through exercise. However, a recent accident has left her confused and in pain.
She noticed that despite walking a day and maintaining 20,000 steps of exercise, her knees began to hurt unconsciously. After the doctor's diagnosis, it turned out that the knee joint was damaged due to excessive exercise, which made Aunt Zhang begin to doubt her health concept.
Isn't it true that the more diligent the elderly, the better?
In this article, we will introduce how the elderly should balance rest and exercise, and what diligent things the elderly should not do.
1. Rest and exercise for the elderly: the more diligent the elderly, the shorter their life, is this really the case?
The lifestyle and habits of the elderly are essential for health and longevity.
As the old saying goes: "A hundred steps after a meal, live to ninety-nine", this sentence profoundly expounds the importance of moderate activity for the elderly after eating. However, some people misunderstand the health of old age, and even have some extreme ideas, such as the wrong belief that the elderly should recuperate, because the more diligent the elderly, the shorter their life, and some people insist on exercising beyond the limit to maintain their health.
In fact, this extreme notion does not correspond to medical facts.
As a person ages, their physiological functions gradually weaken. For example, the number of immune cells in the body that prevent pathogens from invading, including T cells and macrophages, gradually decreases, resulting in a decline in the function of the immune system;
At the same time, due to the decline of metabolic ability, the ability of the elderly to absorb nutrients will also be weakened, unable to obtain enough calcium, and unable to effectively absorb and redeposit calcium into bones, prone to osteoporosis.
Therefore, it is essential for older people to actively participate in physical activity.
Regular exercise can help the elderly improve muscle strength, flexibility and balance, and also stimulate gastrointestinal peristalsis, which is conducive to improving calcium absorption.
During exercise, the body's bone cells become active, which helps to maintain bone density and strength and prevent osteoporosis. Exercise can also improve heart and lung function, promote blood circulation, accelerate the circulation and transmission of immune cells in the body, and help strengthen the immune system. Exercise can also increase the amount of oxygen taken in the body, increase the activity of antioxidant enzymes, and reduce the damage of free radicals to the immune system.
However, overwork and excessive physical consumption are not good for the health of the elderly, and it is easy to increase the workload of the heart, leading to cardiovascular diseases and other problems.
Therefore, the elderly should scientifically combine rest and exercise, and adjust the proportion of exercise and rest according to individual conditions. Moderate resting can help older people regain their strength, improve sleep quality, and maintain physical and mental calm.
Of course, this does not mean that the elderly should be completely still, but rather need to find a way of exercise that suits them, combined with proper rest.
Second, the elderly are three diligent and unavoidable, and it is useless to hurt the body
1. Blind estrogen - causes ovarian cancer in menopausal women
Contemporary society is paying more and more attention to health issues, and people are paying more and more attention to nutritional supplements and health supplements.
Especially in the menopausal group, women often experience physical discomfort due to hormonal imbalance and metabolism slowdown, so the demand for estrogen-containing products is becoming more and more urgent.
However, excessive intake of estrogen can cause negative health effects and even lead to serious diseases such as ovarian malignancy.
This is because estrogen is an important hormone that promotes cell growth and division. When estrogen levels in the body are too high, the growth of ovarian cells is continuously stimulated, and prolonged overstimulation may lead to abnormal proliferation of ovarian cells.
Normal cells have the ability to self-repair and apoptosis to keep tissues stable.
However, excess estrogen can interfere with these processes, preventing cells from properly repairing DNA damage or undergoing apoptosis. This can lead to cell mutations that increase the risk of ovarian malignancy.
Therefore, for older women, it is necessary to be cautious when oversupplementing hormones, and not to be too "diligent", and be careful of the backfire.
2. Exercise immediately when you have a cold and fever - cause myocarditis
The increase in body temperature caused by a cold indicates that the immune system is actively responding to the viral invasion.
However, excessive exercise at this time may weaken the immune system, make the body more susceptible to infections and worsen the disease, increase the workload on the heart, increase the pressure on the heart, and even cause additional damage to the heart.
At the same time, excessive exercise can increase the burden on the heart, making the heart beat more frequently and vigorously, which is detrimental to an infected or inflamed heart.
Therefore, you need to be extra careful not to force yourself to continue with your past workouts.
You should give yourself enough time to recuperate, and resume your activities in a cautious and orderly manner when your condition improves. If you experience uncomfortable symptoms such as chest tightness, palpitations, and shortness of breath, it is important to seek medical attention and receive professional treatment in time to ensure your health.
3. Steps in the sports software competition - knee injury
Nowadays, more and more elderly people are using exercise software to record the time and intensity of their exercise.
However, some people overexercise regardless of their physical condition in order to pursue rankings, especially in race walking, running and other sports methods. Prolonged overloaded exercise or incorrect posture, such as heel landing too early or stepping too big. It may put too much strain and pressure on the knee joint, increasing the risk of injury to the knee joint. Problems such as cartilage wear, ligament laxity, etc.
Therefore, the elderly should pay attention to moderate exercise and avoid overuse of the knee joint.
It is also very important to maintain proper posture. Before doing any exercise, it is essential to do a proper warm-up and stretch. Avoid excessive exercise in cold weather. If you experience knee pain or other uncomfortable symptoms, you should seek medical attention and receive professional treatment in time to prevent the disease from getting worse.
Older adults should also realize that exercise is a great way to improve their physical health and stay active, but these goals can only be achieved in the right way.
3. Healthy pension: These sports make it easy for you to enjoy your old age
In the life of the elderly, it is very important to focus on maintaining physical and mental health in order to have a happy and quality old age. Tai Chi, swimming, and walking are considered to be the most suitable forms of exercise for the elderly, as they not only enhance physical fitness but also promote mental health. The following will focus on the benefits of these three types of exercise for the health of the elderly.
First, Tai Chi is derived from the traditional Chinese martial art and is widely regarded as a healthy form of exercise.
As we age, our joints become stiffer and our flexibility decreases. Tai Chi effectively improves the stretchability of muscles and expands the range of motion of the joints, thereby improving the flexibility of the body by stretching slowly.
Older people often face problems such as joint pain and inflammation. Tai Chi movements are gentle and gentle, reducing joint pain and stiffness without overstressing the joints. Through gentle exercise and moderate stretching, Tai Chi can help improve joint mobility and reduce the occurrence of surrounding inflammation.
It is worth mentioning that Tai Chi movements are slow and continuous, and need to be combined with deep breathing.
This type of breathing not only provides sufficient oxygen to the body, but also increases lung capacity and promotes the functioning of the cardiopulmonary system. Long-term practice of Tai Chi can effectively enhance cardiorespiratory fitness, improve physical fitness and breath control.
Second, swimming is seen as a whole-body exercise that helps to effectively train the cardiovascular system and improve the function of the heart and lungs through strokes and stretching movements.
Compared to other high-impact sports, swimming places less strain on the joints and bones.
The buoyancy of water reduces body weight and reduces the impact on joints during exercise, which is especially important for older people, reducing joint pain and risk of deterioration without compromising bone density. In addition, swimming also helps to balance the body's endocrine system, release endorphins, improve mood and increase well-being. Moderate swimming for older adults is a safe and sustainable form of exercise that can be done over the long term.
However, before starting swimming, you should pay attention to the following:
Ensure safe and hygienic conditions in swimming places and avoid swimming in places with poor water quality or potential safety hazards;
Considering that the elderly may have chronic diseases or physical decline, it is recommended to consult a doctor or professional trainer before starting to swim, and choose the appropriate swimming style and intensity according to the individual situation.
Third, walking is one of the easiest and most convenient ways for the elderly to exercise.
Walking every day can maintain good cardiovascular function, improve qi and blood circulation, and enhance the body's metabolic capacity. In addition, when walking, the elderly can enjoy the beauty of nature, breathe in the fresh air, relieve stress and improve their mood.
In addition, walking can also increase bone density in the elderly and prevent osteoporosis. Studies have shown that walking for more than 30 minutes a day can significantly reduce the risk of cardiovascular and cerebrovascular diseases in the elderly.
Write at the end:
Excessive diligence in older people can have negative health effects, and inappropriate exercise can lead to physical damage and even shortening life expectancy.
Therefore, in the life of the elderly, it is necessary to pay attention to proper rest and relaxation to avoid overwork. Physical health is more important than diligence, and maintaining moderate activity and rest is the key to maintaining health and longevity.
Bibliography:
1. Xing Shuangtao, Feng Shijie, Guan Chaoyang.Network meta-analysis of the effects of different exercises on bone mineral density in the elderly[J].Chinese Journal of Osteoporosis,2024,30(03):348-354.
2. Chang Feng, Cai Weimin, Li Yanlong.Study on sensory interaction in postural balance between exercise and inactive elderly[J].Sports Science and Technology Literature Bulletin,2024,32(02):110-111+116.
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