The hazards of excessive exercise in the elderly:
1, injured knee
Many elderly people like Walking to exercise, but for the elderly, the knees are already very fragile, but they can't stand any more tossing.
After all, time is unforgiving, and calcium loss is severe, and you may suffer from osteoporosis. If you often perform large amounts of exercise, or walk vigorously, it is easy to cause wear of meniscus and knee cartilage tissue, causing osteoarthritis in hips and knee joints.
2, hormone levels are imbalanced
If the elderly exercise excessively, it will cause excessive secretion of hormones such as cortisol and adrenaline , affecting the spleen's function of producing white blood cells and , reducing the activity of lymphocytes and , and causing a decrease in immunity.
immunity generally decreases after strenuous exercise. It will last about 1 hour and can only return to its original level after a long 24 hours.
, and the elderly themselves have low immunity. If they encounter viruses or bacteria attacks during this period of immune recovery, they are prone to colds, gastroenteritis and other diseases.
3. Harm the heart
In fact, exercise more is not necessarily a good thing for the elderly, because when we exercise, the heart will increase the ability to contract, which can improve cardiopulmonary function, but if it is excessive, the benefits to the heart will be turned into harm to the heart.
Excessively vigorous exercise or excessively long exercise will affect the supply of blood oxygen in the body, which will lead to deterioration of heart function.
, and excessive exercise will cause the body to consume a lot of energy, and the body will automatically release a large amount of hormone decomposition protein production capacity to fill the energy gap. This will accelerate the aging of the organs and cause the elderly to feel chest tightness, heartache, palpitations, and other discomfort during exercise.
Of course, we should not misunderstand Professor Xu Zaichun’s meaning. Professor Xu Zaichun said that exercise less after the age of 50 and not exercise after the age of 60 does not mean that the elderly can only sit and lie down, and if they can, they can remain motionless.
It means that the elderly after the age of 60 are not suitable for high-intensity exercise. It is okay for the elderly to do Tai Chi, take a walk, or jog.
We recommend that elderly people with decreased physical fitness and function should exercise moderately for 30 to 60 minutes every day, which can not only improve immunity, but also improve blood viscosity.
If you have these two physical manifestations during exercise, it means that you have excessive exercise
1. Usually delayed muscle soreness will occur after exercise, which is normal, but if the muscles in the joints and limbs are abnormally sore and cannot be relieved for a long time, it means that you have excessive exercise.
2. After exercise, because the brain will be in an excited state for a period of time, it may be difficult to fall asleep in a short period of time, which is also normal.
However, if you continue to feel restless after exercise, you can't fall asleep for a long time, and you can't even concentrate, this means that you have excessive exercise and you should pay attention to it.
For the elderly, they have a light sleep and are not easy to fall asleep. Therefore, it is best not to exercise within two to three hours before going to bed to avoid causing sleep disorders .
If you experience the above situation, you need to change the intensity of your exercise.
