Nowadays, every household has elderly people who need to be raised. The material prosperity of modern civilization allows everyone to live without food and clothing. When they get older, they no longer have to go out to work and earn money. This has also led to many elderly people now suffering from “wealth disease”, and high blood lipids, high blood sugar, and high blood pressure have become common diseases. So exercise can be healthy has become the consensus of many people.
In order to exercise, some elderly people will go outdoors for running, ring-pulling and other fitness exercises. However, sports injuries such as muscle strains and joint injuries often occur. This can make a lot of people have a hard time. Is it better not to exercise? Or is it better to exercise? Let us discuss this issue together.
Elderly people have fragile bones and are vulnerable to injury, what are the benefits of exercise for them?
Exercise can prevent osteoporosis in the elderly
Middle-aged and elderly people are prone to calcium loss as they age. Loss of calcium can cause problems such as osteoporosis in the elderly, and daily exercise can prevent osteoporosis and improve bone density. It is very helpful for the bone health of the elderly.
Quantitative exercise can delay cell aging
Relevant institutional studies have shown that exercise is an important means to maintain the activation of human cells /strong>. Older people who are able to quantitatively accomplish their physical goals every day tend to be younger than their peers. Exercise can promote blood circulation in the human body and speed up the metabolism in the body. All organs in the body can be maintained in a relatively good state, and the body’s immunity is naturally stronger. At the same time, exercise can also delay the aging of body organs, and people who exercise regularly can live longer.
Reasonable exercise can regulate the mental health of the elderly
In general, after retirement, many elderly people have nothing to do at home . People who are in this state for a long time will lead to low mood, unhappiness, and in more serious cases, it will lead to depression. At this time, exercise can help the elderly regain their life. When people exercise, they can effectively relieve bad psychological emotions, and sweat will discharge waste from the body, making people feel refreshed after exercise. Fresh air.
Exercise can also help them get out of the house and broaden their relationships. Find more like-minded people from exercise, and get rid of lonely old age life.
I can’t believe that exercise itself has so many benefits for the elderly. It’s just that some people worry that there will be some sports injuries during exercise, which is diametrically opposite to the original intention of our exercise. So, how to exercise scientifically to avoid sports injuries and achieve the purpose of exercise?
How to exercise scientifically for the elderly to be safe and efficient
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You can do a moderate amount of walking every day
The physical fitness of the elderly is obviously not as good as when they were young. At this time, the unreasonable setting of sports goals will obviously cause them to be injured. Then, walking as a less strenuous exercise is good for older people.
Walking is the easiest and easiest exercise to do. The time can be morning or evening according to your own situation. It is best to take a walk for about an hour half an hour after eating. Walking can improve the heart and lung function of the elderly, help to promote the digestion and absorption of the intestinal tract, and can also regulate the metabolic circulation. At the same time, it has a smaller range of motion than fast running, and is less prone to sports injuries such as kneecap wear.
Join the Sports Association and insist on practicing Tai Chi
Tai Chi, as a sport with a long history in Chinese culture, is a must-have fitness program for many elderly people. Tai Chi can soothe the waist, exercise joints, and treat joint diseases. It can also improve sleep quality and calm emotions. Tai Chi for half an hour to an hour every morning is good for the health of the elderly.
Jog every day to keep your body young and energetic
This exercise is only suitable for older readers with good physical fitness. Jogging is not only the patent of young people, some old people can also do jogging. Running can effectively improve your cardiopulmonary capacity, consume excess body fat, treat hyperlipidemia, hyperglycemia and other senile diseases, and has a great regulatory effect on physical health.
Of course, you must pay attention to safety when exercising and do not exercise excessively. It is recommended to jog for 20 minutes each time, twice a day to complete the amount of exercise. This can not only maintain a healthy longevity, but also effectively prevent sports injuries, which is a good way to have the best of both worlds.
It seems that if the elderly want to exercise correctly and exercise scientifically, they still need a lot of knowledge. Apart from exercising, what other knowledge do elderly friends need to master?
What else should elderly friends pay attention to when exercising?
1. Reasonably set your own exercise time according to your physical conditions. Do not exercise excessively, which will run counter to our original intention.
2. Keeping in mind step-by-step when setting exercise goals. You can’t set unrealistic goals for yourself in pursuit of efficiency when you start exercising, which will seriously damage people’s self-confidence. Goal-setting should be done step by step, making sure to leave room for every day, so as not to dampen the enthusiasm of the movement.
3. Persistence is the best way to exercise. No matter how you exercise, how often you exercise every day. ifIt only takes a week or two to get the desired effect. Only keep exercising, health will accompany you.
As people age, their immunity and physical function decline. Only exercise can help us live a healthier life. You can’t stop exercising because you are afraid of sports injuries. Reasonable fitness methods and scientific exercise methods can help you avoid most sports injuries. Only when the body moves can life move with it.
[Reference]
1. How often should the elderly exercise per week? How strong is it? Who gives the latest body advice·Lilac Garden·2020.12.5
2. Research shows that 30 minutes of exercise a day for the elderly can prolong life by 5 years·World Wide Web·2015.8.14
3. How to prevent the elderly from falling in winter, scientific exercise can help reduce the risk · Guangming Daily · 2022.1.12