A 50-year-old aunt died of a cerebral hemorrhage while walking after a meal, and the doctor warned: Take a walk at an older age, pay attention to these points
"I just went for a walk, why did it happen all of a sudden?" was Aunt Li's last message to the neighbors. Aunt Li, a 50-year-old ordinary housewife, has always thought that walking is the safest way to exercise. However, one ordinary evening, she suddenly suffered a cerebral hemorrhage while walking after dinner and unfortunately passed away.
Walking is indeed a simple and effective exercise method for most people, especially for middle-aged and elderly people, it is a good choice to enhance physical fitness and improve cardiovascular health.
But it should not be overlooked that even walking has some hidden risks for older people. Mastering the right way to walk minimizes health risks and makes this activity safer and more rewarding.
It is not a good idea to take a walk immediately after eating. Many people are accustomed to going for a walk immediately after a meal, believing that it will help with digestion. In fact, physical activity immediately after eating, especially after a large amount of eating, when the food in the stomach has not been digested, and a large amount of blood needs to be supplied to the stomach and intestines, and strenuous or even mild activity may lead to indigestion or pull on certain organs, causing discomfort or other health problems.
It is recommended to rest for at least half an hour after a meal before starting a walk slowly, which will not only help digestion but also avoid causing physical discomfort.
Secondly, the intensity and duration of the walk should also be moderate. For middle-aged and elderly friends, intense exercise is often not the best choice, so the pace of walking should not be too fast, so as not to overburden the heart.
At the same time, each walk should not be too long, generally speaking, 30 to 45 minutes is appropriate. You can adjust it appropriately according to your physical strength, and if you feel tired or unwell, you should stop resting immediately.
It is also very important to choose the right environment for walking. Avoid walking on roads with poor air quality or heavy traffic, as pollutants in these environments can affect the health of the respiratory system, and noisy environments can affect mood and even cause blood pressure to rise.
Choosing a park, walking trail or other place with fresh air and relative peace of mind is not only good for your health, but also good for your health.
Some middle-aged and elderly friends like to wear headphones to listen to music when walking, or wear headphones to listen to radio and stories, thinking that they can better relax.
However, listening to music with headphones may seem pleasant, but it can be potentially dangerous, especially when walking on the street or in a crowded area, which can easily distract you from hearing traffic and other sound signals around you.
To make matters worse, immersion in music can lead to unconsciously speeding up the pace and ignoring one's actual physical condition, leading to excessive fatigue and even sudden illness.
Therefore, it is important to keep a clear and alert mind, and try to focus on the road and surroundings when walking to prevent accidents.
In addition to the precautions when walking, proper health check-ups should not be neglected, especially for people with abnormal blood pressure, blood sugar, and cholesterol levels.
Regular physical examinations can help you keep abreast of your physical condition, identify potential health risks, and adjust your lifestyle according to your doctor's advice to avoid sudden illnesses such as cardiovascular problems.
Especially during physical activities such as walking, if you feel chest tightness, dizziness, or abnormal heartbeat, it is important to stop immediately, find a shaded place to sit and rest, and contact a doctor for a check-up as soon as possible.
In addition, you need to be careful about what you wear when walking. Many people feel that walking is not a strenuous exercise, so they casually put on their home slippers or leather shoes and go to the streets.
In fact, walking also requires a pair of well-fitting sneakers, and the soles should have some shock absorption function, which can not only reduce the pressure on the soles of the feet, but also protect the ankles and knees.
Comfortable sportswear helps keep your body flexible, avoid overheating, and make exercise more enjoyable. At the same time, sun protection is important when walking in the summer, and keeping warm in the winter, and keeping your body temperature stable is also key to ensuring your health.
If you don't have a good grasp of the time and pace of your walk, you can use the step counting function of your mobile phone to record the amount of exercise at any time and remind yourself to stop moderately.
Slowly find your comfortable pace and walk at a pace of 60 to 80 steps per minute, finding a suitable amount of time to maintain good physical condition without overexertion.
For some older friends, walking can be combined with simple stretching, tai chi or yoga to find a companion in the park or square to share exercise ideas, which not only increases the fun, but also better monitors each other's health.
Walking seems simple, but middle-aged and elderly people need to pay more attention to relevant details and not be careless. With the right adjustment of the method and pace, and the control of your own pace, this activity will not only strengthen the body, but also soothe the mind and make life more energetic while ensuring safety. I hope that everyone can find their own healthy pace in the process of walking.
