Uncle Jiang met Uncle Qian at the gate of the community, and the two greeted each other. Uncle Jiang said that he was in a hurry to get nucleic acid, so he stopped talking and walked away quickly.
Uncle Qian hurriedly followed: "I'm going to do nucleic acid too, let's come together!"
Uncle Jiang said: "I walk very fast, can you keep up?"
Uncle Qian was unhappy: "I'm not even in my 70s or 80s yet. ! Don't worry, I will definitely walk faster than you. "
"Hey, you are 68 and I am only 65. Who is younger between us? "
"Just because you are three years younger doesn't mean you can walk faster than me!"
While the two were talking, they were competing with each other to see who could go faster, neither wanting to fall behind.
Who is healthier, walking slowly or walking fast?
Unexpectedly, even when walking, starts to involute . In the past, I always walked farther than others, but now I am competing with others to walk faster, but what can I gain by walking fast? There is a research paper in the sub-journal of "Nature", which shows that people who walk faster are younger, their biological age is 16 years younger .
Researchers have found that human aging is related to the length of telomeres and . There is currently no way to extend the length of telomeres, but walking can maintain the length of telomeres and prevent aging.
In fact, it is easy to understand. An old man who walks fast must first have a strong body. If he can walk so fast, it at least means that his muscle strength, cardiopulmonary function are good, and his physical fitness is relatively good. Furthermore, such elderly people are usually more motivated to exercise.
Elderly people, don’t compete with the number of steps!
I looked through the step ranking list on my mobile phone and saw that it was easily 20,000 or 30,000. Then I looked at myself and saw that I had only walked a few thousand steps. I felt really bad. To be honest, walking 20,000 to 30,000 steps a day is a bit exaggerated. It was either done by a machine or by working hard.
The Lancet revealed the most suitable number of steps for the elderly. It is actually 6,000-8,000 steps, which reduces the risk of death by 40%-53%.
You should know that this result is obtained by analyzing and studying the walking data of more than 40,000 middle-aged and elderly people, rather than looking at the so-called step ranking list.
One thing to say here is that if the elderly walk slowly, don’t be too entangled. Depending on your own situation, as long as you can meet 6,000 steps, it is also beneficial to the body. If you suddenly change the rhythm and force yourself to walk fast, you may fall.
If you want to improve your walking speed, you can increase muscle training while walking slowly, especially the leg muscles, such as squats, glute bridge, golden rooster independence, left and right lunges, etc. When the muscle strength improves, Endurance and balance will improve, and your pace will increase.
"It's okay to take two steps?" The abnormal gait of the elderly hides a health crisis
Difficulty walking, shaking from side to side
html It is normal for elderly people after the age of 165 to have inconvenience in their legs and feet, but it will not have much impact on daily walking. If the elderly lower limbs are very slender , and it is difficult to walk, and it is unstable when walking, which indicates weak muscle strength, which may be the coexistence of sarcopenia and osteoporosis . It not only affects normal activities, but also increases the risk of falls and fractures, and induces myocardial infarction and cerebral infarction .
One foot is deep and the other is shallow, and I feel tired after walking for a while.
It may be caused by bone spurs , fasciitis , or it may be related to diabetic foot . If there is no obvious wound on the sole of the foot, but you walk with a limp, Pay attention to lumbar spine, blood sugar, and vascular diseases.
Stand still with one foot and draw a circle with the other foot
The legs cannot bend naturally and are very stiff, like walking with a compass. It should be considered that it is caused by nerve damage Brain hemorrhage , which may be caused by an old disease The sequelae may also be the recurrence of old diseases, which requires attention.
Walking steps are small and trembling.
It’s like just learning to walk and not daring to open the legs. The upper body is slanted and stiff, and the hands are trembling. This stiffness and slowness are related to Parkinson’s disease. It is necessary to check the nerve function in time. Take intervention measures.
People around the elderly may wish to observe when they are walking. If any abnormalities mentioned in the article appear, they should pay attention. Whether a person is old or not can be easily seen from his legs. He cannot be allowed to age. Only by exercising his legs properly can he better meet his old age.
People’s old legs deteriorate first. How do middle-aged and elderly people train their legs?
Before doing leg exercises, you must first understand the strength of your lower limbs. You might as well borrow the test method of American College of Sports Medicine :
The old man sat on a stool, kept his upper body in an upright posture, clasped his hands on his chest, and then began to repeat " "Get up - sit down - get up" movements and see how many sets you can do in 30 seconds. html After the age of 165, there are less than 12 males and less than 11 females. It means that the lower limb muscles are weak and need to be strengthened.
squat exercises: Seat squats, wall squats, weighted squats, standing lunges , step squats
Seat squats: Place the chair behind you and feel when you squat down Stop when your buttocks hit the edge of the chair, and use a little force to relax yourself.
Squat against the wall: Lean on the wall with your upper body and squat down with your lower body. Both hands can be placed on your thighs or on the wall.
Weight-bearing squats: It not only exercises muscles, but also exercises joints and stimulates the growth of bone cells. You can carry two bottles of mineral water in your left and right hands respectively, or you can also use dumbbells and sandbags.
In-situ lunge squat: Cross your legs front and back, and then squat down slowly, which can exercise the muscles of the legs, enhance core strength, and improve the stability of the entire body.
Step squat: Stand on the step, lunge with your left and right legs, cross two or three steps, and then squat slowly. Pay attention to safety and do not stand in the center of the steps to prevent falling.
Compared with these five squatting methods, lunges and wall squats are easier to do. They are suitable for middle-aged and elderly people. At the beginning, you don’t have to force yourself to squat deeply. It doesn’t matter if you raise your buttocks a little. You have to take your time. , when the strength of the lower limbs gradually increases, the support and endurance will be better, and it will be easier to squat deeply.
In short, after the age of 65, the elderly can still walk 6,000 steps a day and walk quickly, which means that they are in good health and have a low risk of death. If they cannot complete it, they should exercise their lower limb strength. You can try deep exercises according to your physical condition. squat.
Reference:
[1] National Fitness | Lower limb strength training methods for the elderly, useful information here→·New Fujian.2022-04-14
[2] Six weird gaits hide health risks·Beiqing.com.2021-12 -09
[3] Why do you stagger as you get older? It may be due to sarcopenia · People's Daily Online Popular Science. 2022-01-12
[4] The faster you walk, the younger you are? New research finds the secret to delaying aging · Qilu One point.2022-04-27
