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Every morning, when the first rays of sunlight shine through the treetops, illuminating the corners of the city, the park is already lively. You'll see a lot of older people, alone or in groups, doing a variety of sports.
This scene can be seen in almost every city's park, and it has become a common daily sight.
As a retired doctor with many years of medical experience, I often remind my old friends that proper exercise is an important way to stay healthy, especially for the elderly.
Exercise can not only help the elderly maintain muscle strength and joint flexibility, but also improve cardiovascular and cerebrovascular function, strengthen the immune system, and even help improve mood and sleep quality.
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In general, I recommend that seniors get at least 30 minutes of moderate exercise a day, which is a great way to achieve their health goals without overloading their bodies.
In the park, you'll find a variety of activities: some are jogging, some are doing tai chi, and some are dancing. While all kinds of sports have their benefits, the key is to choose the type that suits you.
From my personal observations, most older adults who choose to exercise in the morning can feel a clear benefit.
They usually tell me that exercise makes them feel better mentally and more relaxed physically. This is not surprising, as exercise boosts blood circulation and speeds up metabolism, which is especially beneficial for the elderly.
This kind of physical activity helps to maintain health and enhance physical fitness. Moreover, the morning air is usually fresher, and the greenery in the park provides enough oxygen, which is also excellent for respiratory health.
The park is a great place to socialize, where people can meet old friends as well as make new ones. Indeed, such social activities themselves provide psychological and emotional support and are especially important for older people.
At least 30 minutes of exercise a day, whether it's walking, jogging, or any physical activity that suits you, can have a positive impact on your health.
And, by choosing to do these activities in the morning, you can not only enjoy the fresh air and great views, but also reserve energy for a full day of activities. Let's welcome a healthier version of ourselves as we welcome each new day.
Now, let's talk about three special longevity exercises for seniors. These exercises may not be common when you were younger, but they have incredible effects on maintaining the health of older adults.
First of all, tapping the body is a simple and easy way to perform and can help improve blood circulation and relax muscles. It may sound a little weird, but what good can a slap be?
In fact, it is a very gentle yet effective self-massage technique. The process of patting the body activates blood circulation and promotes lymphatic flow, which is especially important for older people, as the body's circulation tends to become less active as we age.
Tapping, especially on the limbs and back, can help reduce muscle tension and relieve joint pain, which is a simple and effective self-treatment for older adults with arthritis or muscle stiffness.
Balance training can be done with simple activities, such as trying to lift one foot while standing or trying to walk in a straight line.
This type of training helps strengthen the leg muscles and increases the speed of the nervous system, allowing older people to respond more quickly and maintain stability in situations that may lead to falls.
Finally, let's talk about swinging the racket. You may think that these exercises are too intense for the elderly.
In fact, the advantage of swinging the racket is that it can improve hand-eye coordination, enhance cardiopulmonary function, and strengthen muscle and joint flexibility without the need for long runs or violent body collisions.
Moreover, swinging the paddle often requires two or more people to participate, which naturally increases the opportunities for socializing.
This is a very good social activity for seniors who may feel lonely after living in retirement.
Each of these exercises has its own characteristics, but what they all have in common is that they are all suitable for the elderly and do not require particularly complicated or expensive equipment.
The key is to pick an exercise that you really enjoy and can stick to, so that you can stick to it for a long time, which in turn will bring clear health benefits.
So, if you or your family members are getting older, consider choosing one of these three exercises to get started. Stick to it every day, and you'll find that the quality of life has improved significantly.
Many people may neglect to warm up and think that it is okay to jump right into exercise, but for older adults, it is especially critical because it can be done safely and effectively in the future.
For the elderly, it can not only reduce the risk of injury, but also improve the efficiency of exercise, making the exercise process more comfortable and smooth.
Walking is the most basic activity that almost everyone can easily do, but it plays an important role in activating the body's various systems.
With 5 to 10 minutes of soothing walking, the heart rate will gradually increase and blood circulation will begin to increase, thus laying the foundation for more active exercise.
Then, it's a good idea to do some gentle stretching exercises. Especially when the elderly are stretching, they should pay attention to moderate strength and avoid exerting too much force, so as not to cause injury to muscles or joints.
Common stretches include arm stretches, leg stretches, and back stretches, each of which is held for 15 to 30 seconds, which can effectively help the body's major muscle groups relax and increase the range of motion of the joints.
In addition, balance training is also a crucial part of the warm-up.
Weakened balance is a common problem in older adults, and simple balance exercises such as standing on one foot or a slight body swing can not only be used as part of a warm-up, but also reduce the risk of falls in everyday life.
Interestingly, the warm-up can also be done with breathing exercises. Older adults can try taking a few deep breaths during the warm-up to feel the expansion and contraction of the ribcage, which not only increases the amount of activity in the lungs, but also improves the feeling of relaxation throughout the body.
It is worth mentioning that music can greatly enhance the effect of warm-ups. Choosing appropriate music, such as soft melodies or music with a strong sense of rhythm, can invisibly mobilize the enthusiasm of the elderly to exercise, making the warm-up process more enjoyable and motivating.
Not only does this make the warm-up more enjoyable, but it also makes the whole process more natural and less mechanical.
Finally, older adults should avoid rapid and strenuous movements during warm-ups. Choose safe, peaceful movements to slowly improve your physical condition, which will minimize the risks associated with exercise.
Through this warm-up, the elderly can not only better prepare for the next exercise, but also improve their quality of life through this process.
For the elderly, a proper warm-up is not only the beginning of exercise, but also a part of a healthy life. So, let's start every day with a warm start from now on!
What are your thoughts on sports for seniors? Welcome to discuss in the comment area!
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Resources
[1] Xiaoguang Chen, Fuquan Liu, Deguang Zhang, Causes and treatment strategies of cement leakage after percutaneous vertebroplasty for osteoporotic vertebral compression fractures, 2024-07-02 14:47:30