First, the influence of physical exercise on the weight of the elderly.
With the increase of age, the body fat distribution of the elderly has changed obviously. Different from young people, the body fat distribution of the elderly tends to accumulate in the body, resulting in centripetal obesity, which is what we call jujube stone obesity. As we all know, the longer the belt, the shorter the life span. For the elderly, if you take a diet to lose weight, it will often cause malnutrition. On the contrary, if you exercise regularly, you can get rid of fat and reduce senile diseases.
Second, the influence of physical exercise on the skeletal joints of the elderly
The degenerative changes of bones in the elderly are mainly manifested as bone atrophy and osteoporosis. Osteoporosis is one of the main causes of fracture in the elderly. The cartilage of the elderly also has fiber changes, joint degeneration, joint firmness and ductility decline. Therefore, the elderly are prone to joint deformities, such as hunchback, scoliosis, joint pain and hyperosteogeny.
Old people often take part in physical exercise, which can improve the blood circulation of bones, enhance the material metabolism of bones, improve the elasticity and toughness of bones, and delay the aging process of bone cells. It plays an important role in preventing senile arthritis, muscle atrophy near joints, relaxation of toughness, reduction of synovial fluid secretion and joint stiffness.
Thirdly, the influence of physical exercise on cardiovascular function of the elderly.
The changes of heart in the elderly are mainly manifested as myocardial atrophy, coronary atherosclerosis, connective tissue hyperplasia and lipomatosis, so the myocardial contractility is weakened. At the same time, due to the weakening of the elasticity of the blood vessel wall and the narrowing of the lumen, there will be symptoms such as increased blood flow resistance and increased blood pressure.
Old people often take part in physical exercise, which helps to improve the body's blood circulation and metabolic function, thus improving heart function. Especially aerobic exercise, such as jogging, swimming, cycling, playing Tai Ji Chuan, walking, etc., can improve aerobic capacity, reduce serum total cholesterol and triglyceride content, and increase anti-atherosclerosis high-density lipoprotein content, thus helping to reduce and control the risk factors of coronary heart disease.
Fourthly, the influence of physical exercise on the respiratory system of the elderly.
The main changes in the respiratory system of the elderly are the increase of fibrous connective tissue in lung tissue, the weakening of alveolar wall elasticity and alveolar atrophy. These changes lead to the decrease of ventilation and ventilation function of lung tissue, the decrease of vital capacity, the increase of residual volume and the decrease of respiratory function.
Regular physical exercise for the elderly can increase the strength and endurance of respiratory muscles, delay the aging process of respiratory muscles, increase lung ventilation and improve the function of respiratory system.
Fifth, the influence of physical exercise on the nervous system of the elderly.
The main changes in the nervous system of the elderly are: the stability of the nervous system decreases, the flexibility of neural processes decreases, and the conversion between excitement and inhibition slows down, making it difficult to form new conditioned reflex. It is characterized by memory loss, unstable sleep, slow response, easy fatigue of nerve cells and slow recovery after fatigue.
Old people often take part in physical exercise, which can improve and improve the response ability of the nervous system, especially the blood supply and oxygen supply ability of the brain, make their thinking agile and their body movements more accurate and harmonious.
On the other hand, the elderly often take part in physical exercise, which can improve and improve the central nervous system's ability to regulate various organs and tissues in the body, make the activities of various organs and tissues more flexible and coordinated, and improve the body's working ability. Active participation in physical exercise has a positive effect on the health of the elderly. However, due to the obvious decline in the functions of various organs and systems of the elderly, their health level and physical strength are also different. Therefore, the elderly who take part in physical exercise should choose appropriate exercise items and arrange the time and venue reasonably according to their own characteristics and conditions, so as to obtain good exercise results.
So, how do the elderly do physical exercise that is most beneficial to their health?
First, physical exercise should be scientific and holistic.
Exercise should choose aerobic exercise with multi-organ participation, low intensity and gentle movements, such as Tai Ji Chuan, Qigong, jogging and walking. It is not advisable to do strenuous exercise, such as playing basketball, football and running fast. In particular, physical labor or housework should not be used instead of physical exercise. Because manual labor is monotonous and repetitive, it is impossible to exercise the whole body, which easily leads to local fatigue or strain.
Second, physical exercise should be comfortable, natural and gradual.
Physical exercise for health should be relaxing and enjoyable. The speed and intensity of exercise for the elderly should be appropriate, and the intensity should be appropriate. Physical exercise should not pursue external achievements, but should pay attention to fitness effects. Therefore, the elderly must follow the principle of gradual progress in participating in physical exercise and abide by the law of biological adaptation. The amount of exercise should be small at first, and gradually increase after adaptation.
Third, physical exercise should be done well and persistently.
Too long or too short exercise interval will affect the effect of exercise, and the frequency of exercise is generally kept 3-4 times a week. You don't have to do the same exercise every day. Exercise every other day or alternately cycling, jogging, Tai Ji Chuan and other sports are very beneficial, which is helpful for cardiopulmonary endurance. Because this can not only reduce the occurrence of joint injuries, but also make people feel boring. The duration of each exercise should be determined according to the individual situation, physical examination and exercise frequency, but each exercise time should be more than 30 minutes. Only by persisting in exercise can the body adapt well. Once the exercise is interrupted, the cardiopulmonary function and physical strength will also decline. Of course, don't force yourself when you are sick or unwell.
Fourth, physical exercise should strengthen self-supervision and pay attention to exercise intensity.
The elderly, especially those with diseases, should conscientiously do a good job of self-supervision in physical exercise. Its contents include self-feeling, sleep and appetite, pulse, breathing and weight. Among them, there are two important indicators to master:
One is the immediate heart rate after exercise. It is suggested that the effective heart rate during exercise should be increased to the range of 100- 140 beats per minute. Measure your pulse rate immediately after you stop exercising for two minutes. If the heart rate can't reach the standard, it means that the exercise is too small and the exercise can't achieve the expected effect; On the other hand, the heart rate exceeds the standard, indicating that excessive exercise and heavy burden on the heart will be harmful to the body.
The second is the self-feeling after exercise. If you feel asthma, pain, weakness, even dizziness, chest tightness, nausea, inability to eat, poor sleep, listlessness, fatigue, indifference to exercise, etc. It means that you exercise too much. At this time, you should stop exercising, adjust the amount of exercise, and actively strive for exercise under the guidance of a doctor until you feel good about yourself.