Uncle is a retired worker who didn't have any special hobbies before.
When I have nothing to do, I like to take my grandchildren with me, or go to an old friend's house to sit down.
Since last year, the uncle has been obsessed with walking, which has become his new pleasure, and he has to go out for a walk almost every day.
However, after the recent physical examination, the doctor told the uncle quite seriously.
Uncle, the ligaments on your legs are worn out quite badly, so you have to be careful when walking.
In the doctor's office, the uncle was quite confused.
He always thought that walking was the safest exercise, but he didn't expect it to have problems.
Doctor Liu Hao explained in detail about the precautions for walking after the age of 60, and some of the ideas are very novel.
Even the uncle, who is enthusiastic about health topics, feels the novelty.
Dr Lau emphasises that walking under a high intensity load can be harmful to the joints.
Usually, people think of walking as a light exercise, but for older people.
Walking briskly for long periods of time can wear out your knees and ankles.
Studies have shown that frequent high-gait walking in older adults increases the risk of knee cartilage damage.
This is not to say that older people should avoid walking, but rather pay attention to the speed and frequency of walking, and try to avoid walking too fast or too long.
Secondly, doctors point out the importance of environmental factors.
He explained that walking in cold or wet weather.
Especially for older people with chronic respiratory diseases or arthritis, it may cause exacerbation of the condition.
In these weather conditions, cold air from outside can irritate the trachea.
Asthma or other breathing problems can worsen; Also, the joints are stiffer and more painful in cold weather.
Third, Dr. Liu Hao reminded the uncle to pay attention to diet and water supplementation.
He explains that many older people neglect proper hydration when walking, especially in hot weather.
Dehydration can lead to a variety of problems, including fatigue, dizziness, and muscle cramps.
These conditions can be more severe in older people because their body's ability to regulate water and salt has declined.
Finally, the doctor stresses that preparation before and after the walk is just as important as relaxation.
Many elderly people may not pay much attention to warm-up and stretching, and drive away directly, which is easy to increase the possibility of injury.
Warm-up allows the body to slowly enter the state of exercise, reduce the workload of the heart, and stretch after the exercise.
The muscles will relax and the next day will not be as sore.
After Dr. Liu Hao finished talking about this, he also took several practical examples of patients to prove his claim.
For example, he mentions an elderly man who insisted on walking briskly all year round because he didn't do proper warm-up and stretching.
As a result, he suffered a strained leg muscle and had to take a break from exercising for a few weeks.
Another case was an elderly man who suffered from heat stroke while walking in the middle of a hot summer day because he neglected the importance of hydration.
While walking is a common form of exercise for older adults, should we tailor a personalized walking plan to the individual's health status?
Taking into account the differences in physiological characteristics and health status of the elderly, it is indeed necessary to make individual adjustments to each person's walking habits.
For example, for people with arthritis, it may be necessary to reduce the distance and speed they walk.
Add low-impact workouts such as walking in water.
For people with heart disease, the intensity and duration of exercise need to be closely monitored to ensure that it does not put too much burden on the heart.
In this way, not only can the health and safety of every elderly person be ensured.
It can also make their days more comfortable, making walks fun and rewarding.