Introduction: For everyone, the road of life is both long and short. The passing of decades is like a blink of an eye. People as small as they cannot stop the passing of time, and can only calmly accept the traces brought to people by time.
As we grow older, especially in the middle-aged and elderly stages, our body will also undergo certain changes, becoming less flexible and healthy as we were when we were young, and our resistance will gradually decline with our age. . After the age of 60, we will be easily harassed by some chronic diseases.
So in order to better enhance immunity and resistance, will maintain health and achieve this goal in various ways.
. Among all kinds of ways to maintain health , many people choose exercise . Some health experts and doctors suggest that taking a walk after the age of 60 can effectively promote physical health.
However, some people think that walking is really too simple. You are walking anytime and anywhere. seems to be of little use for maintaining health. So is this really the case?
Is it good to take a regular walk?
The famous medical journal "BMJ" once published a study. The study was conducted by researchers from the University of Cambridge, UK.
researchers conducted a study survey on subjects aged 40 to 79 years old. The number of participants in the study was able to reach 14,599 participants. evaluated the relationship between physical activity and mortality, respectively.
The final research results found that long-term exercise is related to a decrease in the risk of death. For example, for people who walk for 20 minutes a day, can help prevent 46% of the potential risk of death.
In addition to this benefit, Frequent walking can also bring the following benefits to health:
Regulate emotions
In today's life, many people have a lot of pressure in life, and walking is actually a very good way to release stress and regulate emotions.
People's bodies are in a relaxed and relaxed stage when they walk. At this time, the body will stimulate the secretion of dopamine and endorphin hormones, . These substances can regulate mood, release stress, and help regulate their emotions.
promotes digestion
Middle-aged and elderly people usually insist on walking, which can effectively improve gastrointestinal motility, improve intestinal function, and can also help promote digestive gland secretion , help improve the peristalsis speed of gastrointestinal motility, and promote digestion and maintenance of gastrointestinal intestines.
prevents Alzheimer's disease
Studies have found that people who lack exercise for a long time have a chance of developing Alzheimer's disease in the future are about 8.3% higher than those who maintain exercise for a long time.
There are also many studies in the United States that show that the incidence of Alzheimer's disease is very related to whether the long-term stable exercise habits are maintained.
We often say . If you want to prevent Alzheimer's disease, you need to use your brain appropriately and exercise is also an effective means to stimulate the brain.
Enhance the cardiopulmonary function
During the walking process, the muscle groups in the whole body can be effectively exercised , which can accelerate blood circulation.
and can effectively improve cardiopulmonary function through swinging of both arms. helps enhance cardiopulmonary ability, can improve immunity and cardiovascular health.
reminds everyone: "A hundred steps after a meal, you will live to ninety-nine." This health preservation method is incorrect
. In our daily life, many people think that after a meal, they will live to ninety-nine. In , they will continue to exercise after eating. In fact, this approach is very wrong.
From a physiological point of view, the food you eat immediately after a meal has not been completely digested, and the blood in the body is concentrated in the exercise system, which will delay the secretion of digestive juices , and will also easily lead to indigestion and other gastrointestinal problems.
especially the following types of people , which is not suitable to walk immediately after a meal:
Hypertension , Diabetic Patients: Walking immediately after a meal will easily cause fluctuations in blood pressure and blood sugar, resulting in dizziness and fatigue in the body Problems;
peptic ulcer . Patients with chronic gastritis: If you take a walk immediately after a meal, it will easily increase the gastrointestinal motility, which is not conducive to the repair of the gastric mucosa, and it will easily aggravate the original condition of the body:
coronary heart disease . Patients with angina pectoris: Exercise immediately after a meal, which will easily induce the disease.
Reminder: After the age of 60, you should remember these 4 points when walking
Grasp the amount of exercise for walking
It is very important to grasp the amount of exercise for exercise. When exercising, you must use the degree of physical fitness as the standard.
If you find your body feeling uncomfortable during walking and exercise, or you are particularly tired, you must stop exercising and do not overdo it.
Warming up before walking
Home in the hope that people will suffer physical injuries during walking, but for those elderly people over 60 years old and have chronic diseases, it is very important to do a good job of warming up before walking.
You can move your wrists and ankles before walking, which can improve your breathing function. can also effectively promote blood circulation throughout the body, help the body adapt to the exercise state in advance, and help avoid sports injuries.
Grasp the walking posture
When walking, keep your head up and chest up, and Let the blood and meridians of the whole body move together.
and shy and hunched back may easily affect the body's oxygen supply, which is not conducive to health.
3 Grasp the venue when walking
If you want to promote your body through walking sport, it is also very important to choose a suitable venue for health. It is recommended that you choose a relatively empty and flat field, such as playgrounds, parks, etc.
is not recommended for everyone to walk on the roadside. In addition, it will easily cause traffic safety hazards, and the exhaust emissions of cars on the roadside are large, and frequent inhalation is not conducive to health.
In addition to walking, what other exercises are suitable for the elderly?
We all know that Academician of the Chinese Academy of Engineering Zhong Nanshan was a sports athlete when he was young. He also broke the national record of men's 400-meter hurdles in the 1st National Games . Now he is in his 80s and still insists on sports.
Academician Zhong Nanshan suggested that everyone should exercise appropriately in their daily lives. will help better promote health. There are three types of exercise suitable for middle-aged and elderly people after the age of 50:
Jogging: jogging: jogging for more than 30 minutes a day, which will help improve lifespan and reduce diseases;
jogging Swimming: Academician Nanshan once gave an example, that is, the director of the ENT department of a hospital in Guangzhou, who lived to the age of 106. There is a secret, that is, to insist on swimming 200 meters every day; insisting on swimming can exercise the heart and lung function, reduce joint burden, and help extend lifespan;
Tai Chi : through Tai Chi exercise can train the strength of the body and the thighs, which can reduce the load on the heart and lungs, making it very suitable for middle-aged and elderly people with knee problems.
Conclusion: In short, walking is a very helpful exercise for physical health. You can choose the exercise that suits you according to your personal actual situation to promote physical health.
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