Long-term non-exercise hazard of the elderly
Long-term non-exercise hazard of the elderly, want to live well to have a healthy way of exercise, exercise can bring a lot of benefits to the body, but now a lot of older people feel that they are weak, do not want to exercise, then, the following understanding of the long-term non-exercise hazard of the elderly
Long-term non-exercise hazard of the elderly 11, wastefulness of muscle atrophy
All of the organs of the human body follow the principle of use, not fully stimulate the muscle.
2.
3, obesity:
The body's energy is a dynamic equilibrium, long-term non-exercise will appear to consume less, easy to make excess energy in the form of fat. It is easy to make excess energy in the form of fat stored in the body, resulting in obesity, which complicates a series of physical health problems, such as high blood pressure;
4, psychological problems:
Because of the acceleration of the pace of life, some people are facing a lot more than the previous life pressure, insomnia, anxiety, depression and other psychological issues The first thing you need to do is to get a good look at the body of the person you're working with. The process of exercise produces dopamine and other substances that give people a pleasant feeling, physical and mental relaxation, and effectively alleviate all kinds of negative emotions brought about by stress. Therefore, long-term non-exercise, the secretion of dopamine and other substances will be reduced, so that people's negative emotions gradually accumulated, easy to produce a variety of psychological problems;
5, accelerated loss of calcium:
The human skeleton is in a dynamic metabolic process, the movement of stimuli to accelerate the reconstruction of bones, enhance the use of calcium. The first thing you need to do is to get your hands on a new pair of shoes or boots, and then you'll be able to get your hands on a new pair of shoes or boots that you want to wear.
In addition, long-term non-exercise will lead to a decline in physical fitness, easy to fatigue. At the same time, gastrointestinal peristalsis will also slow down, especially in the elderly group, prone to indigestion, such as bloating, constipation and so on.
What are the dangers of long-term non-exercise
1, become fat
Long-term non-exercise, the body's most obvious change is - obesity. Regular exercise helps to promote the body's metabolism, if life is sedentary, fat cells or will continue to split the growth, not only will people become obese, but also make the skin become loose, lose elasticity.
2, hands and feet are not flexible
Long time no exercise easy to make the body calcium loss, over time the hands and feet will gradually stiffen, become inflexible, affecting the action, but also may increase the incidence of osteoporosis, osteoporosis and other orthopedic diseases.
3, toxin accumulation
Exercise helps the human body to sweat, so that the body of the toxin more efficiently discharged from the body, and if you do not exercise for a long time, the body is prone to accumulation of toxins, prone to cause constipation, bad breath, pale and other problems.
4, insomnia, bad memory
Lack of exercise, the usual accumulation of stress can not be well released, you may be negative anxiety, depression, resulting in insomnia, and low-quality sleep will have a direct impact on your memory!
5, cardiorespiratory fitness
Exercise is for us to prevent and treat diseases. A good recipe. Long-term non-exercise, the mobility of your limbs will gradually decline, cardiorespiratory function will slowly deteriorate, so climbing stairs, doing housework and other simple actions are very easy for you to appear panting phenomenon.
6, digestion
Sitting, not exercise, unhealthy diet will lead to your digestive system becomes weak, gastrointestinal movement is also therefore insufficient, constipation problems will follow. Long-term non-exercise will cause the bowel movement to slow down, thus affecting the digestive function, easy to cause indigestion, loss of appetite, bloating, diarrhea, constipation and other digestive problems.
What are the dangers of long-term non-exercise
1, long-term non-exercise will lead to very serious consequences, such as making the chest blood insufficient, leading to a person's heart, lung function is further reduced;
2, long-term immobility will trigger the whole body muscle pain, neck stiffness and headache dizziness; so that the whole body of the person's blood vessels The blood volume is reduced, the heart function is reduced, aggravate the heart disease of middle-aged and old people, early occurrence of atherosclerosis, coronary heart disease and hypertension and other diseases;
3, easy to cause gastrointestinal peristalsis slow down, digestive glands secretion of digestive juices reduced, loss of appetite and other symptoms, aggravate the person's abdominal distension, constipation, indigestion, and other digestive symptoms; will lead to psychological depression, love of nameless fire, poor mental state.
4, will make people's brain blood supply is insufficient, resulting in the brain oxygen and nutrients to reduce, aggravate the human body fatigue, insomnia, memory loss and increase the possibility of suffering from Alzheimer's disease.
Long-term non-exercise intelligence will decline
Exercise is also an important aspect of determining the IQ, although the exercise can not be absolutely guaranteed to improve the IQ, but it can improve the function of the brain, and exercise is conducive to maintaining the brain's normal function, to improve the efficiency of the brain.
And it has a great impact on the development of human intelligence. The level of human intelligence can be divided into two categories: solid intelligence and fluid intelligence. Solid intelligence is determined by our accumulated knowledge and experience, and fluid intelligence represents our ability to solve problems flexibly and quickly without relying on experience, and if there is a lack of exercise, this fluid intelligence will be significantly reduced.
How to exercise if you've been inactive for a long time
Recovery exercise is, of course, a low level of aerobic exercise, as is recovery exercise for athletes after a long injury. Some of the more common choices are running, swimming, cycling, or if you find these exercises too tiring, consider brisk walking. Be careful not to exercise at more than 80% of your maximum heart rate (a simple formula for maximum heart rate is 220 - age).
The schedule is simple: exercise at least 3 times a week, each session lasting at least 40 minutes, and keep your heart rate between 65% and 80% of your maximum heart rate.
In a 10-week phase, test yourself for changes in your morning pulse or resting heart rate, which reflect improvements in your cardiovascular system and cardiorespiratory fitness. Then move on to the next stage of the exercise
The danger of long-term non-exercise for the elderly3Operation of the elderly to pay attention to - the elderly climbing
The reason why the human joints are able to move, entirely dependent on the cartilage on the joint surface, but the cartilage is very thin, and need to The cartilage is worn out step by step as it is subjected to friction and impact over a long period of time, and the joints are not protected by the cartilage, which can cause pain and other symptoms during the activity. For the elderly suffering from osteoarthritic diseases, orthopedic surgeons suggest that climbing is not a recommended sport, because climbing is particularly damaging to the knee and will aggravate joint damage. Recommendation: the old people climb the mountain at most once a week.
For the elderly, there are certain instructions to climb the mountain, the elderly bone is not good, not enough control of the body, so climbing should not choose too steep road, and the most inappropriate to walk steps, walk steps when the pressure is all added to the knee, will form a very strong pressure on the knee, damage to the knee.
And for the elderly who like to climb mountains, experts suggest that as far as possible on the mountain to take the flat road, downhill when you can take the cable car, this is also a kind of protection of the knee.
Operation of the elderly to pay attention to - the elderly prudent square dance
In addition to climbing the mountain, jumping square dance will also hurt the knees. A survey said that the elderly long-term square dance, bone and joint activity is intense, resulting in knee pain, swelling, limited activity, squatting difficulties, popping in the joints and other symptoms. Square dance is not very difficult, but for the elderly with joint difficulties, a lot of bending movements, the elderly do it easy to hurt the waist, leg joints, and the rotation will inevitably have the risk of sprains. So the old people should be cautious of square dancing, if you want to jump, each time should not be too long, dabbing in the middle of the need for appropriate rest.
Operation of the elderly to pay attention to - after dinner walks are also divided into time "After dinner, a hundred steps, living up to ninety-nine," so many people in order to health choices. The first thing you need to do is to take a look at the actual color of the skin, the color of the skin, and the color of the skin. However, walking a hundred steps after meals is not suitable for everyone. The elderly is a cardiovascular disease of the population, generally after dinner, the load of the stomach increased, and immediately after the meal exercise on the cardiovascular system has a significant negative effect, so the elderly movement is appropriate in the meal after 1 to 2 hours of exercise. Life is about sports, the elderly love sports is certainly right, but also need to use the right sports methods, the wrong sports methods are not fitness but injury. Square dance is mainly in the form of collective dance, entertainment and physical and mental. Square dance is not subject to geographical restrictions, there is no age range, and affordable, so favored by the elderly. But jumping square dance is really so good? Once a person gets older, all the functions of the body will decline, the most obvious is the bone and joint. Older people have more or less joint problems, some just a slight pain, some inches difficult to walk. So the elderly sports should be carefully selected.