marathon competition is in full swing, but Mr. Wang, as a marathon enthusiast, has disappeared this year.
Time back half a month ago. Mr. Wang’s grandson, as the organizer of this year’s marathon, told the family the news early in the morning, and the old man was also very happy.
Want to sign up, but my grandson came forward to stop it: "Grandpa, marathon takes a long time and requires high physical strength. Grandpa, you are old now and are not suitable for this sport."
The elderly are very stubborn: "I am still young, I want to participate. A few days ago, I signed up for the community square dance competition." The elderly still insisted on signing up.
"The grandfather doctor said that the elderly should exercise properly and not exercise too much. Don't participate in this marathon. You can go to the community to participate in more square dance competitions, and the intensity is smaller. " grandson still insisted that grandpa did not sign up.
"You just dislike me for being old and useless." Grandpa waved his hand and left, "Okay, I'll go dance the square dance."
The old man is still angry! I didn’t come to support my grandson’s work. I had such an activity before, but I never missed it!
When a person begins to aging to a certain level, it should be adjusted according to the condition of the body. Each age stage is suitable for different exercise methods , but exercise is beneficial to our physical health, so we must maintain certain exercise appropriately.
1. What are the benefits of exercising in the elderly?
We have been taking physical education classes since elementary school, which shows that exercise has certain benefits. So what are the benefits of exercise for the elderly?
. It can delay the aging rate of the brain
The functions of the elderly are deteriorating, the development of the brain has basically stopped, and the secretion of various hormones is also gradually decreasing. One of the common diseases in the elderly: Alzheimer's disease is one of the main consequences of brain decline.
Adhere to proper physical exercise is a good way to help the elderly maintain and improve brain function.
Appropriate exercise is more suitable for the elderly who use the brain more. The brain will maintain appropriate activity during exercise and promote blood circulation in the brain.
so the elderly can reduce the characteristics of the elderly's greater forgetfulness through exercise and increase the activity of the brain.
. Improve cardiopulmonary function
As we age, organic matter is lost and the elasticity of blood vessels becomes smaller, which will also affect the decline of the function of the heart and lungs.
Adjust aerobic exercise can help the elderly improve ventilation, and at the same time it can improve the function of the cardiovascular system, maintain the oxygen content of the heart and lungs, improve the heart and lung function, and maintain the health of the elderly to prevent cardiovascular diseases.
Although marathon exercises that consume a lot of physical strength may not be suitable for the elderly, proper jogging and mountain climbing can maintain the oxygen content of the myocardium and effectively improve cardiopulmonary function.
. Improve bone density
The ratio of organic matter and inorganic matter in the bones of young people is 3:7. The elasticity of bones is relatively high and it is not easy to fracture. The ratio of organic matter and inorganic matter in adults is 7:3, which is a relatively appropriate ratio.
However, when people enter the old age, the proportion of inorganic substances in is even larger, the bone is more brittle, and it is more likely to suffer from osteoporosis , and it is more likely to fracture. At this time, we can increase the oxygen content of bone through exercise.
can increase bone density by increasing the oxygen content of bone, and thus prevent osteoporosis to a certain extent.
Of course, the increase in bone density can not only be achieved through participation in aerobic exercise, but also through calcium supplementation.
Calcium can be obtained through food, followed by taking calcium tablets, which converts calcium into vitamin D, which can be converted by sunbathing, that is, ultraviolet rays. Therefore, proper aerobic outdoor exercise can not only increase the oxygen content of the bones but also promote the conversion of calcium.
Adjust exercise can prevent osteoporosis while improving physical fitness.
. Improve physical fitness
When the body is in the old age stage, the functions of all aspects of the body are declining, and the functions of the organs are constantly aging. Various diseases will gradually form as the organs are aging, and the immune function is also constantly declining.
For the elderly of this age, The body is very susceptible to diseases, so insisting on exercising is the best way to improve physical fitness in addition to using foods with high nutritional value.
At the same time, physical exercise can also reduce the incidence of the disease and have an auxiliary therapeutic effect on some chronic diseases. Therefore, the elderly can insist on exercise as the most affordable way of self-regulation.
Although exercise is good for the body, not all exercises are suitable for people of every age. Some exercises may not be used for people of each stage. We need to adjust different exercise methods according to each person's different physical condition.
For 55 years old and even older people, we do not recommend these three exercises, which will not only not enhance physical fitness, but will even accelerate the aging speed of body.
2. The elderly should try to avoid these 3 sports.
) High-intensity long-distance running
Proper long-distance running is conducive to the exercise of lung capacity. The famous singer Zhang Jie mentioned in an interview: singers need a lot of lung capacity, and they will increase lung capacity through running. Secondly, running can also increase myocardial metabolic ability, which is of certain benefits to the heart and lungs.
Secondly, Long-distance running can also enhance physical fitness and promote blood circulation, thereby accelerating the body's metabolism, promoting the excretion of sweat and urine from the body, and expel toxic substances from the body from the body, ensuring our health.
However, high-intensity long-distance running requires very strong cardiopulmonary function and explosive power. However, after people over 55 years old and enter the aging stage, the functions of the body in all aspects begin to decline, the bones gradually age, and the strength of the muscles also decreases significantly. High-intensity running will only strengthen the speed of physical damage to the elderly.
Although we do not recommend that the elderly perform high-intensity long-distance running, the elderly are suitable for jogging. At this time, the speed and strength that the elderly can bear is more suitable for the elderly. This way, maintaining proper physical exercise can not only enrich the lives of the elderly, but also strengthen physical fitness.
In addition to high-intensity running, other high-intensity exercises are also not suitable for the elderly.
) Squat
Nowadays, most young people have body anxiety, and thick legs are the more critical part. Among them, squats are a good way to exercise thigh muscles. They can also help us lose weight, increase the muscle content of the legs, prevent the muscles of the lower limbs, and make our bodies tighten.
However, the calcium content in the bones of the elderly will drop greatly, which will lead to the accelerated degenerative lesions of the knee joint . The joints used in squats are the knee joints, which will cause excessive weight-bearing and pressure on the knee joints and also cause local knee pain.
So doing squats after the age of 55 will not only not enhance the physical condition, but will speed up the aging of the human body.
In addition to squats, the elderly should also do less of this sport.
) Jump rope
Jump rope is a kind of aerobic exercise that is very beneficial to the human body. It is also a more popular way for young people nowadays. It is more convenient and more economical than other sports.
First of all, skipping rope is also a good calorie burning exercise, which can achieve the effect of losing weight and reducing fat in . Jumping rope can not only enhance physical fitness, but also promote blood circulation throughout the body, thereby increasing the oxygen content of various organs in the body and improving the blood supply function of the heart. The body's consumption increases after jumping rope, and the body's metabolism accelerates. It can eliminate waste substances from the body, which is more conducive to physical health.
Secondly, skipping rope also has the function of strengthening blood vessels , mainly because jumping spirit can promote the speed of blood flow throughout the body. The blood vessels in the body maintain appropriate pressure for a long time, which not only will not cause harm to the body, but can also strengthen the function of blood vessels.
Third, skipping rope is a coordinated movement of hands, feet and brain. Maintaining the high concentration of these systems for a long time is conducive to strengthening the coordination of various parts of the body.
Although there are many benefits of skipping rope, elderly people after the age of 55 will lose a large amount of calcium in their bodies and degenerative lesions in various joints. Long-term heavy load exercise will increase the burden on the joints, which is not conducive to the health of the elderly. Moreover, long-term skipping rope will also lead to insufficient blood replenishment in the brain, resulting in dizziness.
There are so many exercises that the elderly should try to avoid, but we recommend that the elderly do these exercises, which can enhance their physical fitness and promote their physical health.
3. It is recommended that the elderly do more
(1) Tai Chi
In fact, Tai Chi is a very common exercise method for the elderly in the square. Tai Chi is a relatively slow-paced exercise method, which is very popular among the elderly. It can not only appropriately relieve body fatigue, but also stabilize emotions and avoid excessive excitement inducing cardiovascular diseases.
Moreover, during the process of practicing Tai Chi, our brain, hands and eyes are highly concentrated and cooperated with each other, which can promote the coordination of various organs in the body. Tai Chi can also increase the sensitivity of each system and improve the activity flexibility of joints.
(2) Swimming
Swimming is also a relatively suitable exercise for the elderly.
The elderly often swim. After sweating, the waste is excluded from the body, which can increase metabolism and improve immunity levels.
Because the buoyancy of water can support the body, it will reduce the burden on joints, which is very suitable for the elderly, because the joint degeneration of the elderly is not suitable for long-term overload exercise.
During swimming, you can also relax your mood and rest your body and mind; when the body is relaxed, your nerves will be relieved.
(3) Walking
Walking is a relatively soothing exercise method compared to running, it can also promote blood circulation, strengthen gastrointestinal motility, and prevent constipation in the elderly. Most elderly people have High blood pressure , or other cardiovascular diseases.
squatting position for a long time may increase the burden on the knees. In addition, hard defecation after constipation may cause blood vessels to rupture and even cause death.
Walking is a good way of exercise, which can adapt to the ability of cardiopulmonary function, but the walking speed should not be too fast, otherwise it will backfire.
In addition, we should also pay attention to the exercise time of the elderly not to be too early. We should pay attention to preparing and warming up before exercising. Secondly, exercise should be moderate.
Therefore, the grandson does not recommend that grandpa sign up for the marathon for the sake of the elderly. It is recommended that the elderly dance square dance is also considered in combination with the physical fitness of the elderly. In addition, the elderly can also practice Tai Chi, etc.
Although there are many exercises that are not suitable for the elderly, some slow-paced exercises are still very suitable for the elderly. Maintaining proper physical exercises in the elderly can promote physical health and prevent some diseases.
References:
[1] "Research on fitness exercises for the elderly" Shen Renmeng Department of Sports, Henan University of Science and Technology 2021-4-15
[2] "Analysis of factors affecting sports in the elderly" Li Xuedan Laoshan District Center for Disease Control and Prevention 2018-2-1
