Is walking for a long time good for health? The doctor bluntly said: The elderly over 60 years old should develop these good habits
"I never thought that walking would change my life until the doctor told me......" Grandma Li is just 65 years old this year, suffers from mild high blood pressure, and after a chance check-up, she decided to change her lifestyle. Walking, a seemingly ordinary action, has brought unexpected benefits to her health.
Walking, as a low-impact aerobic exercise, is suitable for people of any age, especially for older adults. Unlike running or other high-intensity physical activities, walking is almost not limited by the field and equipment, and the elderly are free to adjust their pace and walking time according to their physical strength and time.
The benefits for the cardiovascular system are clear. Walking can help regulate blood circulation to the heart and reduce the risk of heart disease. Long-term adherence can also effectively control blood pressure, stabilize blood sugar levels, and reduce the incidence of hypertension and diabetes.
And, when you walk, your brain releases endorphins, chemicals that make you feel relaxed and happy, helping to improve mood and reduce the appearance of depressive symptoms.
Bones and muscles will also benefit. As people age, their bone density and muscle mass gradually decrease, and walking can stimulate bone metabolism, enhance muscle and bone strength, and prevent diseases such as osteoporosis and arthritis. Moreover, walking is an activity that is less stressful on the joints, which can reduce the wear and tear of the joints and protect the health of the knees and lower back.
Not to mention, walking also helps with weight control. Through daily walking accumulation, you can increase energy expenditure, help burn body fat, and achieve the effect of weight maintenance or weight loss. Walking is a safe and effective way for older adults who need to control their weight.
Of course, in addition to the health benefits mentioned above, walking also helps with socializing. When the elderly walk in the park or in the community, they can often meet neighbors and friends, and through daily communication, they can increase social activities and reduce loneliness. This is equally important for maintaining the mental health of older adults.
Therefore, it is advisable for the elderly to develop the habit of taking regular walks every day. It can be waking up in the morning, or taking a break after a meal and choosing a time slot you like to start walking.
Walking doesn't need to be strenuous to do, just keep it at a pace where you can have a pleasant conversation. If possible, try walking in different settings, such as parks, residential areas or fitness trails, which will not only increase the enjoyment of the walk, but also help to change your mood.
To ensure safety, it's a good idea for older people to do simple warm-up activities to avoid muscle or joint injuries before they start walking. Wearing comfortable walking shoes and appropriate clothing, carrying a bottle of water and necessary first aid items such as angina medication is a must for walking. When the weather changes greatly, adjust the time and intensity of walking appropriately, and avoid going out for a long time in too cold or hot weather.
Grandma Li now walks for half an hour every morning and evening, which she says makes her feel more energetic and healthier. Her blood pressure and blood sugar were better controlled, and even the doctor said that it would be nice if she could get into the habit sooner.
Grandma Li's neighbor, Uncle Zhang, was also infected by her changes. Uncle Zhang was a former engineer, and after retirement, his life was relatively monotonous, and his life was uneventful. Seeing that Grandma Li had so many benefits by walking, he also began to try to go out and walk every day. At first, Uncle Zhang just walked slowly in the community, but gradually, he began to challenge himself, and each time he walked a little more distance than the previous one.
He found that such activities were not just physical exercises, but more like a journey for the mind. Every time he walked, he met different people and heard different stories. For example, he met a flower grower who taught him how to take care of the little greenery in his home, and he met a retired teacher who loved photography, and the two now often go to the park together to find a good angle to shoot.
Walking brought Uncle Zhang new interests and friends, and his life became colorful. He was amazed by the changes that walking is not just about walking, it also opens doors to new worlds. This feeling makes every time I go out full of anticipation and freshness.
In addition, walking stimulates thinking. In the process of walking, Uncle Zhang often recalls some things from his youth and thinks about some big problems in life. He found it to be a good time for reflection and self-talk. Walking on the familiar streets, every step is steady and firm, and thoughts are flying.
Walking is also a great way for those who live in the city to explore. By walking, you can rediscover the beauty of the city, whether it is those old buildings or small shops on the corner, it is possible to become a surprise while walking. It not only exercises the body, but also nourishes the mind.
On top of that, walking is an activity that can last a lifetime. It doesn't require much technology, nor does it require expensive equipment, and it is not limited by age. From youth to old age, walking is the most convenient and easiest way to be healthy. And for the elderly over 60 years old, such activities are especially important because it is safe and effective, can help them stay active and slow down aging.
In this fast-paced society, many people ignore the benefits of walking and always think that they need to exercise vigorously to achieve their health. But in fact, walking is an excellent place to start, it's simple, easy and everyone can benefit from it. So, you might as well slow down and start walking today, make walking a part of your life, and enjoy the health and happiness it brings.
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