I saw a video two days ago, and I felt a lot of emotion. An old man in his 70s was running outdoors in the cold wind at night. People around him were worried that he would have an accident and told him to stop, but the old man was He insisted on running the prescribed distance, so he ran for a total of two hours, and the police around him admired him very much.
Seventy-year-olds still have the perseverance to run in such cold conditions at night, while many young adults have become “salted fish” early, and do not exercise every day unless necessary (Exercise here refers to catching the bus, being late for work, going to the vegetable market to buy vegetables, etc.), the time dedicated to exercise is pitiful, no wonder many people complain that they have a sore back from sitting for a long time every day, and their knees hurt when they climb the stairs , The physical condition is not as good as that of the old man.
I believe that you are also very aggrieved. You are already very tired from going to work every day. After get off work, you just want to lie down. Some people have to turn on the computer after get off work and stare at the information, so they have no time to exercise. As a result, many people have a lack of exercise.
Insufficient physical activity has become a major factor threatening human health and life. According to the data published by The Weekly Report of the Chinese Center for Disease Control and Prevention, adults in my country are seriously insufficient in activity. The participation rate of residents in leisure and physical activities is very low, which has dropped to 7.33% by 2015, which means that more than 80% of the people do not participate in sports.
Interestingly, the WHO report shows that only 14% of people in China do not exercise, so it seems that there is a big gap between the two reports, probably because the age of the people studied is different and the way physical activity is calculated Also different.
The health of Chinese people is not optimistic, and 8 major diseases due to lack of exercise are coming to the door
From the worldcancer, the number of new cases and deaths in my country is the first. Not only that, but the data of cardiovascular disease is also very serious, with more than 300 million people suffering from it, and in 15 years up 48.06%.
I used to think that obesity is far away from us. In fact, there are more than 600 million obese and overweight people in my country. It is imperative to prevent and control obesity. The “fat country”.
Not much else to say, hypertension, diabetes, osteoporosis, stroke, heart failure and other 8 diseases are closely related to lack of exercise. At this point, it will be too late if you don’t understand the importance of exercise.
The easiest way to keep healthy—exercise
The body does not exercise for a long time, like a A state-of-the-art machine is dusted in a corner, and gradually all parts begin to age, and muscles, bones, circulatory capacity, and metabolic capacity gradually decline. Once the amount of muscle atrophy is reduced, the burden on the bones will increase, and various pains in the shoulders, neck, lower back, and knees will follow. At the same time, people’s cardiopulmonary function will deteriorate, inflammatory factors in the body will increase, the body will gradually deform, and vascular lesions will appear more chronic problems.
Exercise is a “good medicine” for disease resistance, anti-aging and anti-cancer. Under long-term exercise training, the risk of cancer in the body decreases, and every muscle and bone gets Strengthening, breathing is easier and more comfortable, blood vessels are also elastic, chronic diseases are significantly reduced, you will find yourself happier, the boredom and stress in your heart will be reduced, and you will be happy every day.
How should people between the ages of 40 and 70 exercise?
There are many types of exercise, you can choose according to your age, such as basic physical activity, which is closer to daily life and not very tiring. Another example is stretching exercise, which requires flexibility of the limbs and a certain foundation of exercise. There are also targeted strength exercise, aerobic exercise, focusing on certain parts of the exercise to achieve better health results.
People after the age of 40 gradually gain weight, and the abdomen and buttocks begin to accumulate fat. At this time, exercise should focus on maintaining body and strengthening muscles, and female friends should do more plastic surgery Exercises that shape, stretch, and practice flexibility. For example, weightlifting, yoga, push-ups, squats, etc.
After the age of 50, the aging of muscles and bones is obvious, and weight-bearing and aerobic exercise should be the main method to fight bone degeneration, stimulate bone cell regeneration, and slow down muscle and skin. The rapid aging speed makes you look younger than the people around you, suitable for cycling, squatting against the wall, aerobics and other sports.
After the age of 60, both organ function and muscle tissue are already aging, and some people have sequelae due to chronic diseases, so it is not suitable to do strenuous exercise at this time , should focus on improving cardiopulmonary function, such as swimming, deep breathing, tai chi, etc. You can also do simple exercises at home, such as hooking your instep, stepping your toes, and crawling.
After the age of 70, you should protect your joints and be careful not to fall. Those who want to exercise can do brisk walking, jogging, etc. Those who are not in good health should take a 30-minute walk every day it is also fine. Although you are old, don’t sit or lie down for a long time. Sweep the floor, clean the glass, trim the garden, do grocery shopping, and do whatever you can to move your body.
However, the doctor should also emphasize that exercise needs to follow the principle of moderation. Young people recover quickly, their spirits are strong, their joints are more flexible, and moderate and high-intensity exercise can be performed. However, middle-aged and elderly people no longer have such physical conditions, and forcing themselves will only cause harm. If you obviously feel that a certain joint and muscle hurts after exercise, or even cannot walk, it means that the amount of exercise is too much.
Everyone needsExercise, if you don’t exercise for a long time, there will be various problems in your body. You might as well choose a favorite exercise and stick to it for a long time. If you feel that exercising alone is too boring, you can also call friends or family members to exercise together, but it is not enough. The cats and dogs at home can also provide some fun in your exercise.
References:
[1]Lack of exercise for a long time, organ function drops by 30%! Every age group has “best exercise” · Life Times.2019-04-02
[2]Exercise is a “good medicine against diseases”! There is a “golden exercise plan” for every age. Beijing Satellite TV Yangshengtang.2019-06-03
[3]Exercise There are eight major hazards of insufficient Curiosity Daily. 2018-09-10
[5] The latest data from the National Disease Control and Prevention: Chinese people are too physically active! You can exercise like this at home. Wenhui.2020-03-05
p>