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In the busy community hospital, Uncle Li sat in the waiting area after registration, looking around at other patients, who had been keen on running and fitness lately. There was a hint of anxiety on his face, and he waited for the call as he mentally pondered what he wanted to say to the doctor.
Uncle Li stepped into the consultation room and saw his old friend who had been in charge of his health, Dr. Liu. "Dr. Lau, you know I've been quite obsessed with running lately, but I felt tightness in my chest after my last run, which made me a little worried. Uncle Li said.
After listening carefully, Dr. Liu nodded: "Uncle Li, running is a good way to exercise, but at your age, there are indeed some precautions that need to be observed. ”
Dr. Lau went on to explain, "The first point is to pay attention to the intensity of running. In fact, older people who run at high intensity without proper training have a heart attack that is several times higher than usual. ”
Uncle Li listened very carefully, and Dr. Liu continued: "The second point is that you should not ignore the weather conditions when running, for example, running on a hazy day will inhale a lot of harmful particles, which will not only irritate the respiratory tract, but also may cause or aggravate heart and lung diseases in the long run. ”
Through these professional explanations, Uncle Li began to understand that running is not a healthy activity without risks, especially for seniors like him. Dr. Liu also mentions an issue that is often overlooked: "Also, it is extremely important to warm up before running.
Many people think that warming up is optional, but in reality, a good warm-up can greatly reduce sports injuries, especially in the elderly, and proper warm-up can prevent muscle strains and joint injuries.
Runners who don't warm up are almost three times more likely to get injured than those who do a warm-up. In order to make Uncle Li more intuitively understood, Dr. Lau showed some methods of warm-up exercises and emphasized the importance of continuous monitoring of the body's responses.
"If you feel any discomfort during your run, such as chest pain, severe wheezing, or fainting, you should stop exercising immediately and seek medical help promptly. ”
Towards the end of the conversation, Uncle Li asked a question: "Dr. Liu, how should I adjust my running schedule?" Dr. Liu replied, "We can use a simple method to assess the running intensity that is right for you - heart rate monitoring."
Depending on your age, we can calculate your maximum heart rate and then maintain it at 60%-70% of that maximum heart rate while exercising. This ensures that your heart is effectively exercised without overloading. ”
He further explained how to use the heart rate monitor and suggested that Uncle Li come to the hospital in the coming weeks for a detailed heart health assessment in order to set his exercise plan more accurately. Uncle Li felt very relieved after hearing this.
He decided to adjust his running habits according to his doctor's advice, and after confirming that Uncle Li understood the importance of heart rate monitoring, Dr. Liu added some advice on diet and hydration, as this is also a key part of running safety.
"Uncle Li, in addition to proper exercise intensity and adequate warm-up, your diet and hydration are also very important. Dr. Lau explained. "Older people who drink moderate amounts of water during exercise have better cardiovascular health than those who neglect hydration," he says. ”
Dr. Lau also produced a chart showing the benefits of proper hydration for older athletes, which gave him a more comprehensive understanding of how to run safely.
Uncle Li nodded in understanding, he felt that the advice he got today was very practical and very helpful to him. Towards the end of the discussion, it occurred to him that there was an additional factor that might affect running.
"Dr. Liu, I still have a question, I sometimes feel a little pain in my legs, is this caused by running, is there any good way to relieve this pain?" Uncle Li asked.
Dr. Lau replied, "It could be muscle fatigue or joint wear, and for this problem, I recommend that you do some stretching and relaxation exercises after your run, which can help relieve muscle tension." Alternatively, using ice or heat can help reduce pain.
If the pain persists or worsens, it is recommended that you reduce the intensity of your running or even stop temporarily until the pain is under control. "Uncle Li decided to adjust his running habits according to Dr. Liu's advice and do appropriate recovery activities after running.
He felt the consultation was very valuable, and he walked out of the doctor's office with some new courses of action and optimism for the future, ready for a healthier running life.
What do you think about running?