The elderly should choose scientific methods to keep fit, and the elderly should never ignore the flexibility exercise. In fact, the elastic aging process of middle-aged and elderly people varies from person to person, and natural aging only accounts for one third. Let's share the scientific methods of fitness for the elderly.
Old people should choose scientific methods.
Strenuous exercise is a deadly killer.
Physical exercise can strengthen the body, prevent diseases and delay aging. However, if the exercise method is improper, it will not only fail to achieve the above objectives, but will damage the body and affect health. The initial intensity of fitness for the elderly should be light exercise, that is, low-energy exercise. According to the research of American medical experts, the death rate of middle-aged and elderly people who insist on low-energy exercise for a long time is reduced by 2.5 times, and the incidence of cardiovascular disease, diabetes and Alzheimer's disease is reduced by 35%, which fully shows that low-energy exercise has good fitness effect. Exercise time can be added once or several times a day for more than 30 minutes. Step by step is a law that can never be changed. As for strenuous exercise, it should be taboo. Old people can adopt different fitness methods according to their own cultural differences, but walking is the best foundation. The elderly insist on walking for 30 minutes every day, which has obvious benefits for bone salt content, lung function and muscle strength. The elderly should have a physical examination in stages, and then choose appropriate sports according to their physical condition. If you are in good health, you can also check yourself, such as squatting 10-20 times in a row, or running in the same place 15 seconds to see if there are any symptoms such as palpitation, shortness of breath, chest tightness and discomfort. If it is normal, you can start exercising.
Traditional Chinese medicine believes that human body and nature are a unified organism, which must objectively adapt to the changes of natural seasons and should never violate the laws of natural changes. Therefore, when the elderly are exercising, they should pay more attention to avoiding the wind in spring, summer, autumn and winter. Old people should change their old concept of fitness. There is an old saying that "walk a hundred paces after a meal, and you will live longer than ninety-nine", which is regarded as the fitness motto of the old people. In fact, it is not scientific to walk after a meal. From the point of view of modern medicine, it is not advisable to advocate walking after meals, because after a full meal, it is a load for patients with cardiovascular diseases, especially the elderly. Scientific research has proved that blood pressure drops 60 minutes after meals, while heart rate rises 15 beats/min. After moderate exercise, some people have postural hypotension, which shows that postprandial exercise has obvious negative effects on cardiovascular system. Therefore, the elderly should avoid exercise after meals, especially within two hours after a full meal.
Be sure to pay attention to diet and flexibility
The elderly should not neglect the exercise of flexibility. In fact, the flexible aging process of middle-aged and elderly people varies from person to person, with natural aging accounting for only one third and the other two thirds related to exercise. The survey found that most middle-aged and elderly people in China neglected flexibility exercise. Sports medicine research shows that flexibility is one of the important physical qualities. Old people who often do flexibility exercises can not only maintain good flexibility, but also move flexibly in activities, and sprains of joints such as shoulders, knees and waist rarely occur. It can be seen that regular flexibility exercise is very beneficial to the health of middle-aged and elderly people. Brenda, an American medical expert, once did a test, taking 250 elderly people over 60 as the research object. He divided the participants into three groups. One group walked for 40 minutes three times a week. Another group of people do leg strength training in the gym at the same time; The third group did not do any exercise. /kloc-after 0/8 months, about half of the people who did not take part in exercise lost part or all of their daily activities; However, few people take part in exercise. He called on all the elderly not to underestimate flexibility exercise, because it is a gentle fitness method. At the same time, we should also pay more attention to a reasonable diet before and after exercise.
Diet should be light, because the taste of the elderly decreases, so they especially like to eat greasy, greasy and fried food, but this kind of food is not easy to digest and should be controlled. Mainly based on cereals, supplemented by fruits and vegetables, and benefiting from meat, it can not only meet the supply of various nutrients, but also keep the stool unobstructed, but lightness does not mean vegetarianism.
Eat well, the elderly must avoid overeating. Overeating will make the transport function abnormal, thus causing abdominal distension, diarrhea and other symptoms, and even death due to acute gastric dilatation or induced myocardial infarction. There was an old man, 152, who died of overeating. His body was dissected by Harvey, a famous anatomical physiologist. It was found that the aging of his organs was not obvious, and overeating led to the death of the old man.
If you want to eat less and eat more, the ability of the liver of the elderly to synthesize glycogen will be reduced, the glycogen reserve will be less, the tolerance to hypoglycemia will be poor, and it is easy to feel hungry and dizzy. Therefore, before going to bed, after getting up or between meals, the elderly can eat a little food as a snack. Generally, five meals can be arranged every day, the amount of each meal should not be too much, and snacks, especially sweets, should not be eaten between meals to avoid digestive dysfunction. Exercise on an empty stomach is taboo for the elderly. Low blood sugar in the morning, thick blood in the human body, low temperature, vasoconstriction and other factors may lead to sudden death of heart and brain diseases.
Advice for the elderly
Some routine exercise habits are not necessarily scientific, and the elderly are used to exercising in the morning, but they ignore the unexpected consequences that may be brought. In the morning, coronary artery tension is high and sympathetic nerve excitability is high. Painless myocardial ischemia, angina pectoris, acute myocardial infarction and sudden death often occur from 6 am to noon 12. If you exercise in the early morning, you should exercise less. Zhu Guoying, a Wuhan medical expert, said that medical care for middle-aged and elderly people is really a big problem now. Middle-aged and elderly people should do what they can. After exercise, you'd better count your heart rate yourself. If the heart rate after exercise plus their age does not exceed 170, it will be fine.
Old people should choose scientific methods to keep fit. Two tips for the elderly to keep fit.
1, do squats to distinguish between men and women.
For the elderly, it is necessary to distinguish between men and women when doing squats. As a woman, when doing squats, you need to separate your feet and toes slightly outward. This simple solution can make the femur and hip joint in line, and make the knee above the ankle joint when squatting, instead of moving forward. After adopting the correct exercise method, the strength of knee joint will become stronger and the times of knee joint pain will be reduced. Men's hips are different from women's, so when doing squats, your toes should be forward.
2. Strength training helps to prevent aging.
Hagen said: "On the premise that the elderly are not seriously ill, they can still do strength training of various muscle groups like young people." In addition, strength training can also maintain muscle weight, because with the increase of age, people will lose about 2.3 kilograms of muscle every 10 year, while fat will increase by 4.5 kilograms in the same period. Therefore, in order to keep the balance between muscle and fat, the elderly should also carry out strength training.
3. Keep your brain healthy during exercise.
Hagen's favorite sentence is: "Physical exercise is to do crossword puzzles with your body." The greater the amount of this activity, the higher the degree of brain participation and the better the fitness effect. For example, sports that can improve the reaction time of the elderly include playing tennis, table tennis and badminton. Exercises that can improve memory include ballroom dancing and rumba dancing. Sports that can change the direction of the body include taekwondo and rhythmic stepping.
4. Aerobic exercise has high efficiency.
Although the minimum exercise level recommended by the US government health guidelines is moderate-intensity aerobic exercise every week 150 minutes, Hagen found through research that 240 minutes of aerobic exercise every week is more conducive to heart health, because aerobic exercise can improve the function of mitochondria. Mitochondria are organelles that can produce energy in human cells, and usually decrease with age. If the elderly feel that doing aerobic exercise for 4 hours a week is too long and too heavy, they can choose intermittent exercise. Through high-intensity exercise and low-intensity recovery rest alternately.
5. Crossing limbs can make the left and right brains communicate with each other.
When the elderly are exercising, they can cross their legs and arms on the midline of their bodies and do more exercise. This is because crossing limbs can promote positive dialogue between the two brains and enhance the neural connection between the two hemispheres. Many movements of yoga and pilates meet this requirement.
6. Don't be afraid to jump, as long as it is suitable.
Many old people are afraid of jumping because they think it will hurt their knees or hips. Hagen said: "Older people need to do some jumping exercises, because they need such shocks to enhance bone density." This does not mean that they need to jump wildly, but it is enough to take strong steps; In addition, you can do sprints, leg lifts, rope skipping and other sports.