"Everyone says exercise is good for the body, but why did I run and meniscus damage ?"
Uncle Zhang is 65 years old this year, and he is in good health. Some time ago, Mr. Zhang was diagnosed with hyperlipidemia during a physical examination. In order to restore his blood lipids to , Mr. Zhang went to find a "magic medicine". When he learned that exercise could restore blood lipids to normal, Mr. Zhang began to run and ran at least 5 kilometers a day.
2 months passed without realizing it, and Mr. Zhang felt a little uncomfortable with his knees. Although I bought the plaster, the effect was not very good. In desperation, Uncle Zhang went to the hospital for treatment. After the doctor fully understood Mr. Zhang's condition, he told him that he might have meniscus injury. After Uncle Zhang learned about his situation, he couldn't accept it for a moment, so he said to himself the sentence at the beginning of the article.
After hearing Mr. Zhang's words, the doctor explained: Although regular exercise is good for the body, if the amount of exercise is too large, it will also harm the body. After listening to the doctor's explanation, Uncle Zhang suddenly became enlightened.
So for the elderly, how should they exercise? How can they make them healthier and longer? In order to make the elderly have a healthier body, today the doctor will have a good idea to talk to you about the relevant knowledge.
1. How should the elderly exercise?
After people reach a certain age, their cardiopulmonary function will decline. Many elderly people do not like exercise at all, and some even take the method of sitting for a long time.
However, if you do not exercise for a long time or lack exercise, the function of the heart will decrease accordingly. Therefore, proper exercise is necessary for the elderly. However, when the elderly are exercising, they need to pay attention to some things, which are summarized specifically as follows:
❶ Select aerobic exercise:
Compared with young people, the functions of their organs will decrease to a certain extent. Therefore, for them, it is not suitable for strenuous exercise.
However, if the amount of exercise is too small, it will not play a corresponding role. Aerobic exercise not only keeps our heart in a relatively good state, but also helps prevent osteoporosis . Therefore, relatively speaking, aerobic exercise is a better exercise method for the elderly.
Common aerobic exercises mainly include walking, brisk walking, cycling, Tai Chi, swimming, etc. You can choose the appropriate exercise method according to your physical condition. Considering that walking is easy to stick to, and it is safer. Therefore, elderly people can regard walking as their preferred exercise method.
If your physical condition is OK, you can walk 30 minutes a day and at least 5 times a week. If your health is not very good, you must do it within your ability and do not feel uncomfortable. Even if it takes 5 minutes of exercise, it may be difficult for some people.
❷ During exercise, pay attention to protection:
Elderly people can do warm-up exercise before exercising. For details, you can go online to watch the relevant videos.
When walking, you must choose the right shoes, the size and softness must be appropriate, and you also need to pay attention to anti-slip. For the elderly, they may have osteoporosis themselves, and if they fall at this time, they may have fractures.
If you feel uncomfortable during the walk, you should stop exercising as soon as possible. You can call 120 if necessary. At the same time, when exercising, you must choose an environment with a flat ground and plenty of light.
In normal times, try not to choose morning exercise, otherwise it may induce cardiovascular and cerebrovascular accidents. We all know that in the morning, the temperature is relatively low. If the elderly perform morning exercises, the human body will shrink blood vessels in order to reduce heat loss. When blood vessels contract, it will cause the rapid increase of blood pressure , which may induce cerebral infarction and myocardial infarction and other diseases.
❸ Pay attention to strength training:
In reality, many elderly people can walk frequently. This habit is certainly good, but when exercising, strength training is also needed.
strength training can help us better stimulate our muscles and allow the elderly to maintain independence better. Of course, the elderly themselves may have osteoporosis. Therefore, for them, they cannot conduct too much strength training.
How much strength training should be carried out depends on the individual situation. For example, if the elderly are 60 years old, they can lift 3 kilograms of dumbbells at a time 20 times, then the limit of their strength training is 20 times. For this 60-year-old man, he can lift 3 kilograms of dumbbells 8 to 13 times each time. He must not lift dumbbells many times at a time to show off his power.
When exercising muscles, don’t always exercise the same muscle. You should find ways to train multiple parts. The frequency of lifting dumbbells can be controlled at 3 to 5 times per week.
For the elderly, the intake of vegetables, fruits, high-quality protein, dairy products, soy products, etc. can be appropriately increased. should be diversified in food choices.
In addition to paying attention to diet, you also need to quit smoking and drinking, not stay up late, maintain an optimistic attitude, conduct regular physical examinations, and control chronic diseases.
Take diabetes as an example. It is difficult to completely cure it at present. What we can do is to control the relevant indicators to meet the standards. If blood sugar is not controlled well, it will increase the risk of various diseases, such as cerebral infarction, cerebral hemorrhage, etc. Let me ask, if a person causes stroke due to diabetes and is bedridden, will it affect his or her health and lifespan? The answer is obvious! #Health 2022#
