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Uncle Li is 65 years old and was a construction engineer before he retired. Every morning, he would go to the swimming pool near the community and swim for an hour with a group of old friends. This is a habit that he has not been able to shake for more than ten years.
However, halfway through the swim this morning, Uncle Li suddenly felt a sharp pain in his chest and had difficulty breathing. He barely swam to the edge of the pool, only to find that he no longer had the strength to climb ashore.
At this moment, a young man spotted the situation in time and dragged him out of the water.
Uncle Li was rushed to the hospital. After a series of tests, doctors diagnosed him with an acute myocardial infarction caused by excessive exercise.
This news shocked Uncle Li and his family. He had always thought he was in good health, how could this suddenly happen? Is it really because you can't swim because you're old?
The incident caused an uproar in the community. Many older people begin to worry about whether they are fit to continue swimming.
Some people say that you can't swim after the age of 55, while others think that you can continue as long as your body is fine. Who's right? Let's hear what the experts have to say.
First of all, we need to be clear: moderate swimming is beneficial for middle-aged and older people.
Swimming is a full-body aerobic exercise that strengthens the heart and lungs, improves blood circulation, and also exercises muscles throughout the body, which helps to maintain flexibility and balance.
Swimming is one of the recommended exercises recommended by the United States Heart Association for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise per week [1].
However, this does not mean that all middle-aged and older people are suitable for swimming, or can swim without restrictions. As we age, our body functions gradually decline, and the cardiovascular system becomes less able to withstand it.
Therefore, people after the age of 55 do need to pay special attention to the following points when playing sports such as swimming:
1. Take it slowly: Don't start by swimming for long, high-intensity swims. You should start with short, low-intensity sessions and gradually increase the amount of exercise.
2. Control the intensity: The heart rate should not exceed 70-80% of the maximum heart rate during exercise. A simple calculation of maximum heart rate is: 220 minus age[2].
3. Pay attention to rest: Take timely rest during exercise and don't be overly tired. If you feel unwell, you should stop exercising immediately.
4. Physical examination: At least once a year, a comprehensive physical examination, especially for the heart.
5. Arrange your time reasonably: Avoid swimming after meals or on an empty stomach, it is best to choose to do it 1-2 hours after meals.
6. Keep warm properly: Keep warm before and after swimming to prevent colds.
7. Choose the right place: Try to swim in a regular swimming place with lifeguards to prevent accidents.
Let's go back to Uncle Li's story. During his hospitalization, Uncle Li met a cardiologist named Dr. Wang. Dr. Wang patiently explained to Uncle Li the reason for his myocardial infarction.
"Uncle Li, your condition is mainly caused by long-term high-intensity exercise." "Swimming is a good exercise, but if you swim for an hour a day, it's still too intense for a 65-year-old.
Also, you didn't have a regular check-up before, so you didn't find any underlying heart problems. "
Uncle Li suddenly realized: "I see! I always thought that if I was in good health, I could exercise like a young person. It seems that I was too careless. "
Dr. Wang nodded: "Yes, many middle-aged and elderly people have this misunderstanding.
In fact, as we age, our body functions, including heart function, gradually decline. If you don't pay attention to controlling the intensity of exercise, it is easy to cause various cardiovascular problems. "
"Will I be able to swim in the future?" Uncle Li asked with some concern.
"Of course you can, but be careful to adjust the way you exercise." "Once you've recovered, I recommend that you swim for less than 30 minutes at a time.
To reduce the intensity, you can use a slow swim or a walk in the water. At the same time, pay attention to your body's reactions and stop immediately if you feel unwell. "
In addition to Uncle Li, let's take a look at two other examples of middle-aged and elderly people.
Aunt Zhang is 58 years old and a retired accountant. She started learning to swim at the age of 50 and now swims 3-4 times a week for 30 minutes.
Aunt Zhang said: "I think swimming has made my physical condition much better than before. Joints are no longer as sore and sleep quality has improved. "
Aunt Zhang's practice is worth learning from, she pays attention to controlling the time and frequency of exercise, and insists on regular physical examinations.
The other is 60-year-old Uncle Chen, who was a secondary school teacher before retiring. Although he likes to swim, he has mild high blood pressure, so he pays special attention to controlling the intensity of exercise.
Uncle Chan said, "I always bring a waterproof watch with me every time I swim to monitor my heart rate at all times. If I notice that my heart rate is above 130, I slow down or take a break. "
Uncle Chen's approach is also worth emulating, as he adjusts his exercise style according to his physical condition and pays attention to monitoring his body's reactions.
Through these examples, we can see that middle-aged and elderly people can continue to enjoy the fun and health benefits of swimming, and the key is to arrange the exercise plan scientifically and reasonably.
Studies by the American Geriatrics Society of the United States have shown that regular swimming can help older adults improve cardiorespiratory fitness, build muscle strength, and reduce the risk of chronic disease [3].
But at the same time, they also stressed the importance of a comprehensive medical check-up before exercise, especially for people at risk of cardiovascular disease.
The Chinese Geriatrics Society has issued similar guidance, recommending that middle-aged and older adults should consult their physicians before starting a new exercise program and develop an appropriate exercise plan according to their own conditions [4].
Back to the question at the beginning of the article: "Can't you swim after 55?" The answer is clearly no. With the right approach, middle-aged and older adults can safely enjoy the fun and health benefits of swimming.
After Uncle Li was discharged from the hospital, he adjusted his exercise plan according to the doctor's advice. He now swims 30 minutes three times a week and swims slowly.
At the same time, he also learned to monitor his heart rate with a smart bracelet. Uncle Li said: "After this experience, I know how to cherish my health better. Although the intensity of the exercise is reduced now, I feel more relaxed and enjoy the process of swimming. "
After Aunt Zhang and Uncle Chen heard about Uncle Li's experience, they also paid more attention to their exercise methods. The three of them also organized a "healthy swimming group" to monitor each other and make progress together.
Overall, swimming is a very good exercise option for middle-aged and older adults. As long as we arrange scientifically and reasonably, we can fully enjoy the fun and health benefits of swimming while ensuring safety.
Let's work together to stay active and enjoy a good life in our old age!
[This content is a fictional short story, and any name, place name, or other aspects involved in the text have nothing to do with reality (without any implications). If there is any similarity, it is purely a coincidence, please read it rationally. 】