The 63-year-old uncle died while exercising? Doctor advises: middle-aged and elderly people, exercise to remember "2 avoidance"
"I just want to live a long and healthy life. This is the original intention of Uncle Zhang's usual exercise. However, an unfortunate piece of news has raised awareness of the safety of exercise in middle-aged and older adults. For middle-aged and older adults, proper exercise can indeed improve quality of life, but excessive or inappropriate exercise also carries risks.
Before starting an exercise program, it's crucial to understand what should be avoided. High-intensity exercise, especially for middle-aged and older adults with poor heart function or other chronic medical conditions, can be a significant risk. The heart needs to supply more blood to the muscles during exercise, which can lead to heart overload during high-intensity exercise, especially if not evaluated by a doctor.
Exercise choices should also be made carefully. Some activities, such as running or lifting weights, can put a lot of stress on your joints and heart. For middle-aged and older adults, low-impact exercises such as brisk walking, swimming or yoga are more appropriate to strengthen the heart and lungs while reducing damage to joints and bones.
It's not just about choosing the right type of exercise, it's just as important to know when to stop. If you feel extreme fatigue, chest pain, difficulty breathing, or severe dizziness, you should immediately stop exercising and seek medical help. These symptoms can be an alarm from the body that there is an underlying health problem.
The frequency and duration of exercise should also be moderately adjusted according to the individual's health condition. For example, 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous-intensity exercise, is the exercise guideline recommended by many health organizations for the average adult. However, for middle-aged and older adults, these guidelines may need to be adjusted to suit the individual's health status and endurance level.
It is wise to consult with a doctor before engaging in any new exercise routine. Your doctor can recommend the safest and most effective form of exercise based on your health history and existing conditions. In addition, some middle-aged and older adults may need to exercise under professional supervision, especially when starting a new exercise program.
And in daily exercise, middle-aged and elderly people should also pay attention to the choice of environment. Outdoor sports such as jogging or walking in the park can allow one to enjoy the fresh air and natural landscapes, but also be aware of the weather conditions.
Weather that is too hot or cold is not suitable for outdoor activities, as extreme temperatures can increase the burden on the heart or cause other health problems. For example, in the heat of summer, it's best to choose to exercise in the morning or evening when it's cooler and avoid the hot hours in the middle of the day.
Indoor activities such as swimming or using a treadmill in the gym allow for greater control over the workout environment. Activities that take place indoors can often avoid the distractions of inclement weather, while also allowing the intensity of equipment to be adjusted according to personal preference. Indoor exercise is a great option for middle-aged and older adults who are concerned about external environmental influences or have specific health problems.
Maintaining proper hydration during your workout is also crucial. When exercising, the body dissipates heat through sweat, which can easily lead to dehydration. Middle-aged and older adults are at higher risk of dehydration because the body's ability to retain water decreases as we age. Therefore, whether you are indoors or outdoors, you should always carry a water bottle to ensure that you are well hydrated before, during, and after exercise.
It is also very important to wear comfortable clothing and proper footwear when doing any workout. The right sports equipment can not only provide adequate support and protection, but can also help improve exercise efficiency and reduce the risk of injury. For example, a good pair of sneakers can provide enough cushioning to reduce stress on the knee joints and ankles.
While exercising, being active with friends or family not only adds to the fun, but also motivates each other and keeps the movement going. Social interaction is a psychological and emotional support in itself, which can be very beneficial for maintaining a positive attitude towards life and improving the quality of life.
Middle-aged and elderly people can enjoy the benefits of exercise while minimizing health risks by avoiding excessive and high-risk activities, choosing the right environment and time, and wearing the right equipment. In this way, you can not only maintain your physical health, but also enjoy the quality time spent with family and friends, so as to achieve both physical and mental satisfaction.
