Although it has entered the second solar term in autumn, in the Jiangnan area, it is still "the heat of the beginning of autumn is just the heat".
In the hot weather, many people have reduced their activities, especially the elderly.
Actually, no matter what season, moderate exercise is necessary.
For example, exercise in hot weather can improve the blood supply of the heart, reduce the excitability of the heart sympathetic nerve, and reduce the occurrence of cardiovascular diseases.
Moreover, the World Health Organization has said that it is not recommended for people 65 and older to sit still every day. It is recommended that the elderly perform at least 150-300 minutes of moderate-intensity aerobic activity per week, or at least 75-150 minutes of vigorous-intensity aerobic activity.
Aerobic activities include walking, running, swimming and cycling.
Today, the editor will introduce to you one of the aerobic activities, which is a form of exercise that many academicians are keen on.
The secret of health is-running
I live to be a hundred years old and have not dealt with a doctor in 50 years. What kind of experience is this?
Yes, this is my country's famous electromagnetic field theory and antenna technology expert, Chinese Academy of Engineering academician Chen Jingxiong. Academician Chen was born on October 16, 1921 in Zhenhai, Zhejiang (now Ningbo). He is just 100 years old this year. He has made great contributions to my country's aerospace industry.
Chen Jingxiong (photographed by China Aerospace Science and Industry Corporation )
In 2015, Academician Chen Jingxiong said in his biography: "I am basically free from illness, and I never deal with doctors except for physical examinations. I haven't dealt with it for fifty years."
In fact, Academician Chen Jingxiong's health has no mystery. One of his "secrets" for maintaining health is running!
Academician Chen Jingxiong stated in his biography that he used to run a lot in Shanghai, but after working in Beijing, he ran more vigorously. Every morning, back and forth dozens of miles.
He said: "I don't have any other specialties, that is, running. This exercise method is too simple to be simpler. The hard part is to persist."
For decades, regardless of wind, rain, or heavy snow, Mr. Chen never lost a day in running, even in a foreign country. In April 1983, Mr. Chen, who was participating in the 13th International Annual Conference on Antenna and Electromagnetic Theory at the University of Houston at , rushed around the campus of the University of Houston every morning.
After 75 years old, Mr. Chen gradually shortened his running distance, and finally changed to walking for fitness.
"The more the old man does not move, the less he does not want to move, the less he does not want to move, the more he can't move." Old Chen said. In order to ensure the amount of exercise, he goes out and walks twice a day, once in the morning and once in the afternoon, with a total distance of 3,000 meters. If it rains, he walks under an umbrella. The difference is that Mr. Chen’s walking time is very precise. When he arrives at the guard to pick up the books and newspapers, it is always 11:30, so that when his colleagues see Mr. Chen walk into the compound, they know it’s lunch time.
These academicians love to run
01 Academician Zhong Nanshan: always insist on running
Academician Zhong Nanshan is one of the admirers of jogging. In Zhong Nanshan's home gym, the use of treadmills is the highest-every time he exercises, Zhong Nanshan wears a sports vest and walks and jogs quickly on the treadmill before performing other training procedures.
Zhong Nanshan exercises in the home gym (according to People's Daily Online)
In 2018, Academician Zhong Nanshan appeared as the first "Happy Running Ambassador" in the Guangzhou City Happy Running Competition. At the event, Mr. Zhong expressed his concern and love for running, “I love running very much, and I had the habit of running exercise 70 years ago. Now, I still often jogging for about 5 kilometers.”
02 Shi Yigong Academician: Runs an average of 20 to 30 kilometers per week
Among the Guangzhou Marathon finishers that ended on December 13, 2020, there is one figure that attracts special attention, that is , Chinese Academy of Sciences academician , Tsinghua University Professor Shi Yigong.
At the age of 53, he completed the first full marathon in his life in 3 hours, 34 minutes and 56 seconds. After the race, he said with a smile in an interview with the Guangzhou Daily, "I originally planned to run a full marathon before the age of 55. I think it’s done at the age of 53.”
Group photo of marathon enthusiasts and academician Shi Yigong (middle) (pictured according to Yangcheng Evening News)
In fact, for this academician, running has already been integrated into his lifestyle.
As a student, Shi Yigong practiced long-distance running from 800 meters to 1500 meters to 3000 meters. Now, running has become his biggest hobby, and sports shoes have become his "standard equipment". He said that he runs an average of 20 to 30 kilometers per week.
03 Academician Li Jian'an: Has run more than 30 marathons
Li Jian'an is the director of the Rehabilitation Medicine Center of the First Affiliated Hospital of Nanjing Medical University, and is a well-known sportsman in the medical circle.
He has always emphasized a point: Exercise is medicine!
Jianan Li participated in the third Yancheng Marathon in 2021 (according to Modern Express)
Five years ago, 64-year-old academician Li decided to improve his physical fitness through exercise to get rid of the troubles of virus infection, so he started running marathons.
As of April 2021, Academician Li has run more than 30 full marathons and half marathons, with an annual running volume of more than 3,000 kilometers. Academician Li said that the marathon brought him a strong body, ample energy, and a good state. This active and healthy lifestyle well interprets the health concept of "exercise is medicine".
"I have been running for more than five years. The physical problems in the past, such as hyperlipidemia, fatty liver, and osteoporosis, all returned to normal. So I think this is the value of sports as medicine and should become a new fashion in society. "Academician Li said in an interview with Modern Express.
The benefits of running are too many
01 can extend life
A study published in the British Journal of Sports Medicine shows thatAs long as you run, you can live longer!
The samples collected by the researchers included more than 230,000 participants, of which 10% were runners. This study tracked the health status of participants over a period of 5.5 to 35 years.
After summarizing the data, the researchers found that compared with people who did not run, runners had a 27% lower risk of death during the study, a 30% lower risk of death from heart disease, and a 23% lower risk of cancer death.
02 can protect blood vessels
A study published in the Journal of the American College of Cardiology showed that running for only 6 months makes blood vessels 4 years younger.
This study allowed ordinary people who had no previous running experience to train for 6 months, and then they participated in the first marathon in their lives.
The results showed that after 6 months of systematic training, their blood pressure and arteriosclerosis were significantly reduced, which is equivalent to a four-year reduction in blood vessel age, while relatively older people benefited more from running training.
03 is good for improving joints
Many people think that running is easy to hurt the knees and cause arthritis. In fact, this view is wrong.
Running helps to improve osteoarthritis. Because running can stimulate cartilage to repair some of its own small injuries, the body's impact on the ground will promote the synthesis of specific proteins in cartilage, making it stronger.
04 can improve the skin
Regular participation in sports activities can promote microcirculation and increase the skin's ability to inhale oxygen.
In addition, often participate in sports, the sebaceous glands and sweat glands in the skin are secreted vigorously, which is conducive to the discharge of waste in the skin and makes the skin smoother, especially after a large amount of sweat can play a role in cleaning the skin.
05 Can improve depression
People who exercise regularly should not be difficult to find that every time they exercise, they feel refreshed and in a good mood.
Exercise can make people with depression feel better because they no longer focus on their own bad feelings after exercise, which can appropriately reduce the feeling of depression; it can smooth the blood and reduce the feeling of fatigue; it is helpful To regain self-confidence, find that one's ability has not been lost, and even discover other potentials of oneself; it can improve thinking ability,Restore control over life.
Make these preparations before running
01 Consult a doctor
Elderly people should perform physical activities within the scope of their own abilities, and adjust the activity intensity according to their own health level.
Before making any new exercise plan, you should consult your doctor.
02
shoes
There are many kinds of running shoes, and you can choose according to your needs. Many professional sports brands now have special running shoes .
03
Running posture
Ideal running posture, very particular, not everything will be fine if you open your legs.
Yueyang Hospital of Integrated Traditional Chinese and Western Medicine Affiliated to Shanghai University of Traditional Chinese Medicine Rehabilitation Department Chief Physician Qi Rui pointed out that the correct posture when running is:
keep your head straight and keep your back straight and relaxed;
knee joint when the foot is on the ground It should be slightly bent;
Bend your arm about 90 degrees, let the arm swing out as much as possible.
04
venue
For running venues, many people love the gym. In fact, if you run in nature, your body can get more oxygen.
The natural damping system of the feet of the elderly has been degraded. It is recommended to choose it on soft ground.
05
Stretching
Before the official start, at least do a warm-up exercise for about 15 minutes. Small-scale trotting, sideways exercise, kicking, etc. are all possible.
After running, do not stop immediately. You can trot or walk quickly to avoid impact and damage to the lower limb joints due to "sudden braking".
Remember to stretch after running, which can effectively relax muscles, reduce muscle stiffness, increase blood microcirculation, speed up the elimination of metabolic waste, and reduce muscle soreness after exercise.
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Zhejiang Senior Citizen's Daily is integrated from the official WeChat of the World Health Organization, Chinese Traditional Chinese Medicine News , People's Daily Client, Health Times, Zhejiang Health Education, etc.
editor Yu Qi
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