Uncle Chen, a 67-year-old man in Yichun City, has always paid attention to health care. He usually has the habit of morning exercise, but one day he died unexpectedly during the morning exercise.
On the day of the accident, Uncle Chen, as usual, got up at five or six in the morning and went out for morning exercises. Halfway up the mountain, Uncle Chen suddenly fell to the ground.
When the people around saw this, they hurriedly dialed 120, but when the emergency personnel arrived at the scene, Uncle Chen’s breathing and heartbeat had stopped, and the rescue was ineffective and he died.
According to the family, Uncle Chen suffered from high blood pressure and had chest pains a few days before the accident, but no one took it seriously, and the accident happened quietly.
1. “Exercise more before the age of 40, less exercise after the age of 50, and no exercise at the age of 60”, does it make sense?
Professor Xu Zaichun, a national famous Chinese medicine practitioner, once put forward this sentence: exercise more before the age of 40, less exercise after the age of 50, and no exercise at the age of 60. Although Mr. Xu is retired now, according to Hangzhou Daily, Mr. Xu never takes medicine for colds and is in excellent health.
Xu Lao said that fitness should be divided into ages and stages. Before the age of 40, you must exercise. After the age of 50, you should rest more. After the age of 60, you should maintain it without exercising.
Some people don’t exercise when they are young, but they exercise hard when they are old. This goes against the laws of nature, and the result is likely to break down the body.
Xu Lao talked about when he was young, he would run or play in the playground after getting up in the morning, and he could do dozens of pull-ups in one breath. After retirement, Mr. Xu almost never went to climb mountains or walk, and usually drove out when he went out.
“Exercise more before the age of 40, exercise less after the age of 50, and don’t exercise at the age of 60.” The key point is that exercise should not be excessive, and the amount of exercise should not be blindly pursued, which makes sense.
Different age groups have different sports items and intensities. After getting older, sports need to prevent and protect knee, waist and other injuries. Therefore, sports need to pay attention to methods and methods.
Second, improper exercise will hurt the body
Although exercise is good for health, the premise is To choose the correct exercise method, improper exercise will cause physical damage, and the following wrong exercise methods are not advisable.
1. Exercising a lot and high intensity from the beginning
If you choose a large number of high intensity exercise methods at the beginning of exercise, the body is likely to be temporarily Unable to adapt, symptoms such as body aches, physical fatigue, and muscle strains occur. Explosive exercise can also increase blood pressure and heart rate.
It is recommended to start exercising with low-intensity simple exercises, and then gradually increase the amount of exercise and exercise intensity to give the body a process of adaptation.
2. Climbing to exercise the knee joint
It is not advisable to exercise the knee joint by climbing the mountain, and the possibility of knee joint injury is high. When a person descends a mountain, the impact force on the knee joint is very large, which can be equivalent to 5-8 times of the body weight, which may aggravate the damage of the patellar cartilage surface and the meniscus. Climbing stairs is also similar, and the elderly should be more vigilant to avoid knee joint injuries.
3. Pursue early morning exercise
Former Deputy Minister of Health, China Wang Longde, academician of the Chinese Academy of Engineering does not recommend early morning exercise, especially when the weather is cold. According to statistics, 70%-80% of cardiovascular and cerebrovascular diseases occur from 6:00 to 10:00 in the morning.
Morning exercise is too early, and the body is in a period of high blood pressure. Exercise may increase the risk of cardiovascular and cerebrovascular diseases. Academician Wang Longde suggested that it is best to exercise from 4:00 to 5:00 in the afternoon or 2-3 hours after dinner in the evening.
4. Pursue morning exercise on an empty stomach
Many people will exercise on an empty stomach after getting up, but morning exercise on an empty stomach is not good for health. After a night of sleep consumption, the food in the abdomen is basically digested. At this time, after 1-2 hours of exercise, if the calories are insufficient, the blood supply to the brain may be insufficient, and symptoms such as dizziness, palpitation, unstable standing, and weak legs may occur. . Elderly people with heart disease may also have accidents such as falls and sudden death. It is recommended that the morning exercise for the elderly should be performed after eating and after the sun rises.
In addition to excessive exercise, some people think that exercise has a lot of harm, and simply stay still, which is also a common misunderstanding.
Zhao Tieliang, Deputy Chief Physician of the Department of Traditional Chinese Medicine of Beijing Chaoyang Hospital pointed out that tranquility is not about sitting still, but learning to nurture the mind. Sitting still for a long time may lead to organ decline, weakened immunity, etc. Therefore, the elderly should learn to exercise reasonably and correctly.
Third, how to judge whether one is lacking/excessive exercise?
Many people exercise too much without knowing it. You can judge from the following points.
If you find that your arms, chest, shoulders, and neck muscles continue to be sore, swollen, or slow to heal from minor wounds during exercise. In addition, there are changes in eating habits such as loss of appetite and liking for sweets.
I am in a bad mood after exercising, and I obviously feel anxious, nervous, irritable, etc., or fatigued for several days in a row. If you experience symptoms such as pale complexion, flushing, insomnia, and night sweats, you may be exercising too much.
Fatigue after exercise is recommended to be relieved by adjusting the amount of exercise and stretching and relaxing for at least 10 minutes after exercise. After exercising, it is recommended to supplement nutrients such as inorganic salts and high-quality protein. In addition, half an hour after exercising, taking a warm bubble bath for 10 to 15 minutes is also a good way to soothe.
What symptoms may be lack of exercise and unhealthy signals from the body?
· If you move a little, you will get shortness of breath and breathing.
·Back pain after standing for a long time, especially the performance of weak back muscles
· Walking is also prone to sprains, or can’t walk for long Road
·I don’t exercise or work, but I still feel tired and tired.
Exercise is good for physical health, but you must choose the exercise that suits you. It may hurt the body. It is recommended not to exercise in the morning, fasting, high-intensity exercise at the beginning, etc., and learn to judge whether there is excessive exercise and adjust the amount of exercise in time.
References:
[1] I haven’t been sick or infused for five years, and a national-level famous Chinese doctor warns you: Don’t always look in the mirror, look at your stomach!. Health Times.2017-09-04
[2] The 70-year-old man did morning exercise, and his cerebral blood vessels burst! Don’t do this kind of “suicide morning exercise”. Health China. 2019-09-01
[3] Do you also fall into Got these 17 common misunderstandings?. Jingyitong.2017-02-13
[4] Exercise has a “most stress-relieving time”! Data of 1.2 million people in the “Lancet” sub-journal draws conclusions. Life Times. 2020-11-11