73-year-old Uncle Yang has been retired for more than 10 years. Unlike other retired old people who go out fishing, or learn calligraphy or something, his only hobby is exercise, and he is an out-and-out sports and health expert in the whole community.
His way of exercising is simple, which is jogging and walking. Every morning he walks and jogs along the park outside the neighborhood, a habit that has been maintained for decades, rain or shine.
But recently, Uncle Yang has had some trouble while exercising, and he suddenly feels uncomfortable in his knees while running, and he has a little dull pain.
At first, Uncle Yang didn't take it seriously, but after a few days, he continued to jog and walk to exercise, but found that his knees were getting more and more painful, and even in the end, the pain was unbearable, and it began to affect his normal walking.
In the end, the son took him to the hospital for a check-up. After reading the examination report, the doctor told him, "You are old now, you can no longer continue to jog and walk for a long time like this, you have to change your exercise habits and methods a little, otherwise your knees will not be able to stand it." ”
After listening to this, Uncle Yang was a little puzzled. I've been walking and jogging for decades, and I've never had any problems, and I usually pay attention to maintenance, so why can't I do it now?
In fact, many elderly people have similar problems when they get older. The doctor reminds: After the age of 70, don't insist on walking and running every day, run less, do more of these 3 things, many old people still don't pay attention to it, it's too late to do it after reading this.
1. Why should people over 70 years old walk and jog less?
Many people think that walking and jogging are a great way to stay healthy, but for those over the age of 70, too much walking and jogging may not be the best option.
Let's find out why. In fact, in the final analysis, it is a change in body function, as I get older, my body function begins to deteriorate, and I can no longer keep up with the requirements of my own exercise.
First, bones and joints begin to age.
As we age, our bones and joints gradually age and become less strong than they were when we were younger. In people over the age of 70, bone density decreases, bones become more fragile, and fractures are more susceptible.
Too much walking and jogging, especially on uneven surfaces, increases the risk of falls and injuries.
Second, muscle strength and flexibility have declined.
Older people experience a decrease in muscle strength and flexibility. Excessive exercise can lead to muscle fatigue and even muscle strain. Moderate exercise can maintain muscle strength, but excessive exercise can be counterproductive and damaging to health.
Again, the burden on the heart and respiratory system increases.
As we age, the function of the heart and respiratory system also gradually declines. Too much walking and jogging can put a strain on the heart, which can lead to a fast heart rate, shortness of breath, and even a heart attack. Therefore, older people need to be more careful in choosing the right exercise for them.
2. For the elderly over 70 years old, if they want to live a long and healthy life, how to exercise is the most appropriate?
For people over 70 years old to maintain a healthy and long life, proper exercise is indispensable.
Because proper exercise can enhance cardiopulmonary function, improve blood circulation and oxygen delivery efficiency, thereby reducing the risk of cardiovascular disease. At the same time, exercise can maintain muscle strength, strengthen bones, and prevent osteoporosis and falls.
Proper exercise improves the body's flexibility and balance, reducing the risk of falls and injuries. In addition, exercise can release stress, improve mood, prevent depression and anxiety, and improve overall well-being.
1. The type of exercise suitable for the elderly
walk
Walking is one of the easiest and safest ways to exercise. Walking for about 30 minutes a day can effectively improve cardiopulmonary function and promote blood circulation. The walk time should not be too long, and if you can't jog, don't be reckless.
shadowboxing
Tai Chi movements are slow and gentle, suitable for the elderly to practice. Not only does it improve muscle strength and flexibility, but it also improves balance and prevents falls.
swim
Swimming has less stress on the joints and is ideal for the elderly. It not only comprehensively exercises the muscles in all parts of the body, but also improves the heart and lung function. The elderly who have the conditions can swim appropriately, but it should be noted that there must be professionals to take care of them when swimming to avoid accidents.
Square dancing
Square dancing helps to improve the heart and lungs, while also relaxing, relieving stress and effectively integrating into the social circle. Elderly people can choose square dance movements that suit them, and ask the dance music to be as soothing as possible and not overly excited.
2. Precautions during exercise
Pay attention to warm-up and cool-down before and after exercise
It is important to note that 5-10 minutes of warm-up exercises, such as simple stretching, can reduce the risk of injury before doing any exercise. Relaxation and stretching are also done after exercise to help the body recover and reduce muscle soreness.
Choose the right sneakers
It is very important for seniors to choose a suitable pair of sports shoes when they are doing sports. The right athletic shoes can provide adequate support and cushioning, reduce the impact on the joints, and prevent injury.
Avoid exercising in extreme weather
Elderly people should pay attention to changes in the weather and environment when doing outdoor sports. Avoid exercising in hot weather, severe cold or haze to avoid adverse effects on the body.
Stay hydrated
Pay attention to hydration during exercise and avoid dehydration. Especially in hot weather, it is more important to pay attention to timely hydration.
Listen to your body's signals
During exercise, the elderly should always listen to the body's signals. If you feel tired, dizzy, chest pain, or difficulty breathing, you should stop exercising immediately and seek medical attention.
3. Seniors over 70 years old should do more of these three things
How can seniors over the age of 70 maintain a long and healthy life? In addition to proper exercise, there are three very important things to do. These three things may seem simple, but they have a profound impact on the physical and mental health of older adults.
1. Rational food
Why is it important to eat right?
Eating properly is the foundation of maintaining good health. As older people age, their digestive and metabolic abilities decline, and their nutritional needs change. Through a reasonable diet, we can ensure that the elderly consume enough nutrients, maintain the normal function of the body, and prevent various chronic diseases.
First, eat a balanced diet.
Older people should ensure a variety of diets and intake of various nutrients. The daily diet should include cereals, vegetables, fruits, meat, fish, eggs and dairy products. A balanced diet not only provides the energy and nutrients that the body needs, but also boosts immunity and prevents disease.
Second, salt and sugar intake should be controlled.
Older people should pay special attention to controlling salt and sugar intake. Too much salt increases the risk of high blood pressure and cardiovascular disease, while too much sugar can lead to obesity and diabetes. It is recommended to keep the daily intake of salt within 6 grams and sugar intake to no more than 25 grams.
Third, eat more fiber-rich foods.
Fiber-rich foods can help improve gut health and prevent constipation. Older adults can eat more fiber-rich foods such as whole-grain bread, brown rice, oats, vegetables, and fruits.
Fourth, calcium and vitamin D should be supplemented in moderation.
Older people are prone to osteoporosis, so calcium and vitamin D supplementation should be done in moderation. Milk, yogurt, tofu, dark green vegetables, etc. are all good sources of calcium. Sunlight is the best source of vitamin D, and older people can get proper sun exposure every day or supplement with vitamin D as recommended by their doctor.
2. Use your brain more
Why is it important for the elderly to use their brains more?
Multi-use of the brain can delay the aging of the brain and prevent cognitive decline and Alzheimer's disease. The brain, like any other organ in the body, needs constant exercise and stimulation to stay healthy and energized.
First of all, learn more new knowledge.
Learning new knowledge can help the brain make new neural connections and keep the brain alive. Seniors can challenge themselves and stimulate their brain's potential by reading, learning new skills, and participating in interest classes.
Secondly, it is necessary to actively participate in brain games.
Brain games such as puzzles, Sudoku, chess, Go, etc., are not only fun, but also exercise the brain's thinking ability and memory. Seniors can choose brain games that interest them, enjoy the fun of the game, and exercise their brains at the same time.
Again, be socially active at all times.
Social activity is an important way to exercise your brain. By communicating with others, older adults can gain access to new information and perspectives and keep their brains active. Participating in community events, interest groups, volunteer activities, etc., are all great ways to socialize.
Fourth, be hands-on.
Hands-on not only exercises the dexterity of the hands, but also stimulates the activity of the brain. Older people can maintain the coordination of their hands and brains by doing crafts, drawing, writing, cooking, etc.
3. Regular work and rest
Why is it important for the elderly to have a regular schedule?
Regular routines are important for the physical and mental health of the elderly. Good sleep quality can help the body recover, boost immunity, improve mood, and prevent various diseases.
First of all, keep a regular routine.
The elderly should try to maintain a fixed daily schedule and develop the habit of going to bed early and getting up early. Going to bed and waking up at the same time every day can help regulate your body clock and improve sleep quality.
Secondly, it is necessary to create a good sleeping environment for the elderly.
A good sleeping environment helps to improve sleep quality. The bedroom for the elderly should be kept quiet, comfortable, and dark, avoiding light and noise interference. Before going to bed, you can do some relaxing activities, such as listening to music and reading, to help your body fall asleep.
Again, the elderly should try to avoid napping too long.
A proper nap can restore physical strength, but the nap should not be too long. It is recommended that the nap time of the elderly be controlled at about 20-30 minutes to avoid affecting sleep at night.
Fourth, maintain a moderate amount of exercise.
Moderate exercise can boost blood circulation in the body and help improve sleep quality. Older people can choose some low-intensity exercises, such as walking, tai chi, yoga, etc., but avoid strenuous exercise before bedtime.
Fifth, pay attention to your diet and water.
Older people should avoid eating a lot of food and water before going to bed so as not to affect sleep. Dinner should be as light as possible and avoid spicy and greasy foods. You can drink a glass of warm milk before going to bed, which helps to relax the body and promote sleep.
All in all, if the elderly over 70 years old want to maintain a healthy and long life, it is very important to eat reasonably, use their brains more and have a regular schedule. Eat a balanced diet with adequate nutrients; Keep your brain active by learning new knowledge, participating in brain games and social activities; Maintain physical and mental health by maintaining a regular sleep schedule and good sleep habits. In this way, you can be healthy and happy, and live a long life!