As the years go by, each of us will enter old age, but that doesn't mean we have to give up on vitality and health.
In the face of the increase in life expectancy, 70-year-old people, are you still suitable for walking exercise?
Today, let's honestly say the answer to this question, maybe it will be different from what you think.
1. The necessity of health and exercise for the elderly
With the improvement of modern medical standards and living conditions, people's average life expectancy has increased significantly. According to the data, the average life expectancy in many countries has exceeded 80 years.
However, longevity is not the same as health and happiness. The quality of life of the elderly is affected by many factors, including health status, life ability and psychological state.
And in these factors, sports play an indispensable role. Proper exercise can enhance physical fitness, improve psychological state, and enhance the happiness of life.
So is walking exercise, as a low-intensity, easy-to-stick exercise, suitable for seniors aged 70 and above? Let's analyze it in detail.
Heart health is an important part of the health of older adults. According to the American Heart Association, even moderate exercise can significantly reduce the risk of cardiovascular disease.
For example, regular walking can help control weight, lower blood pressure, and raise cholesterol levels, which can effectively prevent heart disease and stroke.
For the elderly over 70 years old, choosing the appropriate exercise intensity and doing regular exercise can help maintain and improve heart function.
2. The benefits and misunderstandings of walking exercise
The benefits of walking exercise for older people are manifold. In addition to enhancing heart function, it also improves blood circulation, boosts metabolism, strengthens muscles and bones, and reduces the risk of fractures caused by falls in the elderly.
Especially for the elderly who have been sedentary for a long time, a moderate amount of walking exercise can effectively activate body functions and help them rejuvenate.
Walking exercise is not only good for your health, but also for the brain health of the elderly.
Studies have shown that regular walking can improve cognitive performance and memory in older adults, and even help delay or prevent the onset of Alzheimer's disease. By walking, the brain is stimulated and connections between neurons are promoted, which keeps the brain alive.
Walking exercise is also a great way to regulate emotions. When seniors go out for a walk, they can get in touch with the natural environment and listen to the birdsong, which are all great ways to relax and reduce stress.
At the same time, walking in the park or community, you can also meet neighbors and friends, and communicate with each other, such social activities can effectively reduce the loneliness and depression of the elderly.
3. Suitable for the elderly aged 70 and above to walk and exercise
For seniors aged 70 years and older, the intensity and frequency of walking exercises should be adjusted according to the individual's health condition.
For older people who are in good health, try to walk at least 10,000 steps a day, and for those who are physically weak or have chronic medical conditions, it is recommended to start with a few hundred steps a day and gradually increase the number of steps, with the ultimate goal of reaching at least 3,000-5,000 steps a day.
These activities can be spread out throughout the day and don't have to be done all at once, the key is to maintain regularity and consistency.
Safety is the primary consideration for older people when engaging in any exercise. When walking, choose a flat, non-slip pavement and avoid streets with traffic.
It is very important to use the right shoes, and you should choose sports shoes that are comfortable and supportive. At the same time, older people can use canes or crutches when walking to help maintain balance and reduce the risk of falling.
In addition, it is recommended to do it during the day and in an environment with good line of sight, avoiding night or places where the line of sight is obstructed. Walking with friends and family not only increases social interaction, but also provides mutual safety.
Fourth, the type of exercise that is not suitable for the elderly aged 70 and above
While push-ups are a very effective exercise for building upper body strength, it can pose a higher risk for most seniors aged 70 and older.
Due to problems such as osteoporosis and joint degeneration in older adults, push-ups may increase the risk of injury to the shoulders, wrists, and chest. Especially in older people who are not properly trained or in poor physical condition, doing push-ups can lead to joint damage or even fractures.
While walking backwards can provide a different physical stimulus than regular walking, it increases the risk of falls for older adults who may have reduced vision and balance.
In cases of slowed vision and reaction speed, walking backwards can easily lead to instability and falls, which can trigger serious bodily injury.
Shoulder shakes are designed to improve shoulder flexibility, but for older people with pre-existing shoulder conditions, such as frozen shoulder or shoulder degeneration, the exercise may exacerbate pain and injury.
Therefore, when performing shoulder exercises, the elderly should first consult a medical professional to ensure that the exercise method is in line with their health status to avoid unnecessary injuries.
5. The importance of a personalized exercise plan
For seniors aged 70 and over, it is crucial to have a comprehensive health assessment before starting any exercise program.
This assessment should be performed by a medical professional to determine the individual's fitness level and the presence of health problems such as heart disease, high blood pressure, or chronic diseases such as diabetes.
Through the assessment, your doctor can provide specific recommendations about the type, intensity, and frequency of exercise to ensure that your exercise program is both safe and effective.
An individualized exercise plan should take into account the specific needs and limitations of older adults. This includes choosing the type of exercise that best suits their current health condition, adjusting the frequency and intensity of exercise, and special equipment or aids that may be needed.
For example, older people with arthritis may be better suited to water aerobics than running, while people with heart disease need cardiac rehabilitation exercises under the supervision of a doctor.
A professional exercise program can help seniors optimize health benefits while minimizing exercise-related risks.
epilogue
Often, people tend to think that exercise should be reduced at an advanced age, but modern medical research has shown that proper exercise can be beneficial for people of any age.
For the elderly, moderate exercise can not only improve physical health, but also enhance social interaction and psychological well-being.
We should challenge this stereotype and encourage older persons to continue to participate in sports activities that suit their abilities and conditions.
Cultivating the right mindset is especially important for older adults to participate in sports. The focus should be on enjoying the fun and social opportunities that the sport itself brings, rather than just pursuing performance or limits.
In addition, choosing the right exercise method and following the doctor's advice will help the elderly to exercise safely, thereby maintaining and improving the quality of life while maintaining vitality.