The old saying, fifty and know the fate of God, people once over 50 years old, into the life of the high-risk period, the body began to deteriorate, and then a variety of chronic diseases into the high incidence of this time if you do not seize the action to start health, may be the disease said to come. Therefore, the age of fifty or sixty years old really should be a good exercise.
How do people in their fifties and sixties work out? Explain with your own experience?
But when it comes to exercising, 100 people have 100 different ways of saying it, and it's even more complicated for middle-aged and older people. Because different people's conditions are different, for example, some older people already have chronic diseases, there are also some bone joints are not good, etc., these are all factors that determine how to exercise in the end to be effective.
First of all, a good exercise is one that is tailored to the individual.Other people say that the effect of good exercise is not necessarily suitable for their own, especially for some special groups of people. At present, the public generally believe that effective exercise is aerobic exercise, that is, medium intensity, continuous rhythmic exercise. Like the most simple and effective walking, running, these are recognized as very good exercise, of course, there are cycling, climbing, swimming, now more popular square dance, tai chi, yoga and so on.
For the middle-aged and elderly people, all of the above exercises can be chosen, but the premise is that must be measured. If the heart is not good, do not try to high-intensity exercise, walking, playing tai chi is good, or even just do housework on the line. If the bones and joints are not good, also can not be a long time exercise, such as running, climbing these sports on the bones and joints of the greater damage can not be carried out. Under the premise of ensuring that the exercise is moderate, the most important thing is to stick to the end, can not think up to go for a run, can not think of not moving, so the exercise can not play a good effect.
The more authoritative advice is put forward by the World Health Organization: it is recommended that middle-aged and elderly people complete at least 150min of moderate-intensity aerobic exercise per week, or at least 75min of high-intensity aerobic exercise, or a combination of two activities in moderation. Vigorous exercise or strength training is not recommended for older adults, unless they had a fitness hobby when they were younger. In general, ensure that the exercise heart rate is around 100 beats/minute and there is no discomfort such as chest tightness or shortness of breath. Such exercise is considered healthy.
Secondly, good exercise should be targeted and stick to it.First, an example. There was once a 53-year-old hypertensive patient, just diagnosed, although taking antihypertensive drugs, but blood pressure has been poorly controlled. Then the doctor told him to just take drugs is not enough, but also more exercise, you itself is on the fat side, if through diet and exercise interventions to reduce weight loss, perhaps also get rid of antihypertensive drugs. Then, this patient listened to the doctor's words and insisted on exercising every day. At first, he went to the gym on purpose, and set a goal for himself every day, half an hour of running exercise, and then 10 minutes of strength training, which is simply lifting dumbbells. In this way, he insisted on 2 years later, people also lost weight, blood pressure also came down. Later, under the guidance of the doctor, he slowly stopped taking his antihypertensive medication. After stopping the medication, although he does not go to the gym, but still insist on running every day, the body has been very healthy.
Saying all this, I am not asking the middle-aged and the elderly to go to the gym, but at least there should be a point, it is best to have a plan, which is for their own physical condition to develop a plan, and if there is a condition, it is best to develop a scientific and feasible exercise program under the guidance of a professional organization.
For the middle-aged and elderly, there are several main purposes of exercise: one is to strengthen the body, enhance resistance, which is the minimum requirement; the second is for cardiovascular health, enhance cardiorespiratory function; the third is for the bone and joint health, to maintain bone density. For patients with hypertension, hyperlipidemia, diabetes, coronary heart disease and other chronic diseases, exercise is more targeted, that is, to reduce the three highs, to protect cardiovascular health. So, for different groups of people, the exercise program must be targeted, to be clear about why they come to exercise, so that they can urge themselves to stick to it and reach their goals.