6 oclock in the morning, Uncle Zhang set off from home again.
"Its so early today?" The owner of the stall will watch the uncle pass every day.
"Habits, 3,000 steps a day, dont be lazy."
"No wonder your body has been so good, but pay attention to pay attention, but pay attentionBe careful. "Many people pay attention to health and health when they are old. Some people choose to exercise every day. Some people feel that they are better., But "Is it suitable to continue walking after 70 years old?" The answer may be different from what you think.
One, over 70 years, should I walk every day?
70 -year -old elderly people will feel that they are old, bones are loose, exercise may fall, increase danger, and restrict the travel of the elderly, but the facts, but the factsIs this really the case?
According to a study published by the "American Heart Society Magazine", Frequent exercise can reduce the risk of the elderly with cardiovascular disease .Some experts also said that exercise can stimulate the elderlys cerebral cortex, help improve the process of brain recession, and help prevent dementia.At the same time, exercise can also promote gastrointestinal motility and help the elderly to better digest food.
But not all exercises are suitable for the elderly. Once over-exercise will bring blood pressure, blood lipids, Unusual fluctuations, so it is recommended that the elderly choose Suitable for their own situation .From this perspective, walking is indeed suitable for the elderly to exercise.
Last year AHA has published a study publicly, pointing out that walking to the elderly heartVascular prevention and control is of great significance.
Research By recorded the number of steps for the 452 70 -year -old and over the number of elderly people to walk every day, I found> The probability of cardiovascular disease will occur. People who walk about 4,500 steps have the lowest risk of cardiovascular disease, only 3.5%.Researchers say that the elderly walk more. It is very good for cardiovascular health.And it is recommended that the elderly increase the number of steps slightly every day exercise to maintain health.
In addition, there are many studies that appropriate walking exercise can help the elderly control blood pressure, blood lipids, blood sugar levels, and improve heart function .
2. The loss of bone density of the elderly, these four exercises are not appropriate!
The bone mass of the human body around 35 has begun to lose, and cliff -type loss will occur with age.If you do not pay attention to exercise, you may also induce problems such as osteoporosis, which seriously affects the quality of life.However, it should be noted that sports maintenance is also particular, especially the elderly, not all exercise is suitable.
1. "Yan Er Fei", sit up on your back
"Yan Er Fei" is a kind ofThe exercise of the back of the back, but the elderly because of the general problem of aging disc herniation, blindly follow the wind, may exacerbate joint burden , which will also cause fractures and spinal stenosis .In addition, sitting up to sit up is not suitable for the elderly , this movement has certain requirements for the human cervical and lumbar spine requirementsThe elderly are often fragile in this regard, and poor exercise may also cause irreversible damage.
2. Climbing the stairs
There are certain requirements for the tolerance of the knee joint for climbing stairs.Running stairs will increase knee pressure, increase the damage of the knee joint , which is not conducive to the health of the legs and feet.
3. Bend over enough feet
The elderly do some forward flexion before exercise, butThis action will have a certain impact on spine, bones, muscles, and even blood pressure, so it is not suitable for the elderly to avoid adverse risks such as strain and fall.
4. Jumping activities
jumping movements often have higher requirements on human heart and lung function and other functions.It is also a strenuous exercise for the elderly. Do not rash. If you do n’t have a good balance, you will also increase the risk of falling.
Three, the old people in winter should exercise, pay attention to 4 details
The temperature in winter is severe, and the decline of the elderly may not be able to perceive and adapt to changes in temperature changes. Therefore, scientific exercise is needed during exercise, otherwise it may be worthless.It is recommended that the elderly should abide by the following principles during exercise;
1. Exercise time and exercise amount
ElderlyIt is best to choose in afternoon when human movement.The body sweats slightly, and it is better to be exhausted the next day.
2. Different plans
exerciseFormer old man should do a comprehensive physical examination , and choose the most suitable exercise according to his health status and functional level and exercise basis.
3. Pay attention to environmental diet
It is best to avoid in the cold environment when the elderly exercisePerform , it is best to choose the sun in winter, exercise when the temperature rises. At the same time, Dont be full or hungry before exercise, otherwise it will cause gastrointestinal disorders during the exercise.There are symptoms such as nausea and diarrhea. If fasting can lead to insufficient momentum and physical overdraft.
4. Safety first
In the cold winter, the elderly movement should take safety first.The low -temperature environment also affects the health, joints and ligaments of the elderly, so the elderly in winter should pay more attention to the movement principles of appropriate amount .Essence
In short, the daily exercise of the elderly must pay attention to the above matters, try to exercise in moderation under the premise of ensuring safety, and step by step before it can be moreGood improvement of your health.
Reference Data: [1] "70 -year -old grandma training the abdominal muscle vest line!A full-age movement guidance, to you you are envy ". Life Times. 20120-09-09. [2]" Elderly Movement is particular ". Health News.> [3] "[Slow disease prevention and control] In the cold winter, the elderly movement must be more particular!》. Changchun Disease Control .2024-01-19.
Reprint reprinting
