The latest research results show that strenuous exercise that causes psychological and emotional tension is not good for the health of middle-aged people. Although life lies in exercise, proper exercise mode and amount can be beneficial to health. As far as running exercise is concerned, jogging and relaxation with calculated speed are helpful to the health of middle-aged and elderly people.
The fitness value of running exercise lies in enhancing cardiopulmonary function, increasing oxygen intake and blood flow. Physiologists' experiments have proved that moderate load is similar to overload, and it cannot be thought that the faster, longer and more you run, the more effective you will be. It should be noted that eating less, insomnia, nausea and sweating after running are often caused by excessive exercise. Whether the amount of running exercise is moderate or not depends mainly on self-feeling, with general fever, slight sweat and slight wheezing as the best. The recovery of pulse ten minutes after exercise can also be used as an objective index to check whether the amount of running exercise is appropriate or not. The initial running speed is generally150m per minute and10min each time. After the body adapts, it will work overtime or increase to half an hour or forty minutes a day. This kind of running can be said to be more suitable for middle-aged and elderly people.
Middle-aged and elderly people should pay attention to environmental hygiene and mental hygiene when running at ordinary times. The best place to run is in the fields, parks, lakes and roadsides with few cars. Generally, the air in these places is better. Don't think while running, abandon all idle thoughts and concentrate on adjusting the rhythm of breathing and running. If you feel monotonous when running, you can do some variable-speed running or even walking, and you can also insert some backward running, sideways running, stride running, leg-lifting running and light jumping running in the middle of running to make adjustments and increase interest. Running in a good mood will make you healthier.