Does it make sense to exercise more before the age of 40, less after the age of 50, and no exercise at the age of 60?
Uncle Chen, a 67-year-old man in Yichun City, has always paid attention to health preservation. He usually has the habit of exercising in the morning.
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.
Seeing this, the people around 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 family members , 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 doctor, 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 now retired, according to Hangzhou Daily, Mr. Xu never takes medicine for colds and is in excellent health.
Mr. Xu said that fitness should be divided into ages and stages. Before the age of 40, you must exercise. After the age of 50, you need to rest more. After the age of 60, you need to 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.
Mr. Xu said that 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 and intensities. After getting older, sports need to prevent and protect knees, waist and other injuries. Therefore, sports need to pay attention to methods and methods.
2. Improper exercise will hurt the body
Although exercise is beneficial to physical health, the premise is to choose the correct exercise method. Improper exercise will cause physical damage. The following wrong exercise methods are not advisable.
1. Get a lot of, high-intensity exercise right from the start
If you choose a large number of high-intensity exercise methods when you start exercising, your body may not be able to adapt for a while, resulting in symptoms such as body aches, physical fatigue, and muscle strains. Explosive exercise can also increase blood pressure and heart rate.
It is recommended to start exercising with simple exercises with a lower intensity, and then gradually increase the amount of exercise and exercise intensity to give the body a process of adaptation.
2. Mountain climbing to exercise knee joints
It is not advisable to exercise the knee joint by climbing a 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 an early morning workout
Wang Longde, former vice minister of health and academician of the Chinese Academy of Engineering, does not recommend early morning exercises, 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.
Exercising too early in the morning 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 in the morning 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 Jing is not to sit still, but to learn to nourish the heart. Sitting still for a long time may lead to organ decline, weakened immunity, etc. Therefore, the elderly should learn to exercise reasonably and correctly.
3. How to judge whether you are lacking/excessive exercise?
Many people exercise too much without knowing it. You can judge from the following points.
During exercise, if you find that your arms, chest, shoulders and neck muscles continue to be sore, swollen, or slow to heal small wounds. In addition, there are changes in eating habits such as loss of appetite and liking for sweets .
Poor mood after exercise, obvious anxiety, tension, irritability and other emotions, or fatigue 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.
So which symptoms may be lack of exercise, unhealthy signals from the body?
· Shortness of breath and difficulty breathing
·Back pain after standing for a long time, special energy is the performance of weak back muscles
· Walking is also prone to sprains, or unable to walk long distances
·No exercise or work, but still feel tired and tired.
Exercise is good for your health, but you must choose the exercise that suits you. The wrong way of exercise may hurt your body. It is recommended not to exercise in the morning, exercise on an empty stomach, exercise at a high intensity at the beginning, etc. Excessive exercise, 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 uncle was exercising in the morning, and his cerebral blood vessels burst! Don't do this "suicidal morning exercise". Health China. 2019-09-01
[3] Have you also fallen into these 17 common mistakes when exercising? . Jingyitong.2017-02-13
[4] Exercise has a "most decompression time"! Data of 1.2 million people in the "Lancet" sub-journal draws conclusions. Life Times. 2020-11-11
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