Is it reasonable to exercise more before the age of 40, exercise less after the age of 50, and not exercise at the age of 60?

Uncle Chen, a 67-year-old man in Yichun City, has always paid attention to health preservation and usually has the habit of doing morning exercises, but one day he unexpectedly died suddenly during the morning exercise.

On the day of the accident, as usual, Uncle Chen got up at five or six in the morning and went out for morning exercises. On the way halfway up the mountain, Uncle Chen suddenly fell to the ground and couldn't get up.

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 failed and he died.

According to family members , Uncle Chen himself suffered from high blood pressure, and had symptoms of chest pain a few days before the accident, but no one took it seriously, and the accident happened quietly.

1. Is it reasonable to say "more exercise before the age of 40, less exercise after the age of 50, and no exercise at the age of 60"?

Professor Xu Zaichun, a famous national Chinese medicine doctor, once put forward such a sentence: exercise more before the age of 40, exercise less after the age of 50, and do not exercise at the age of 60. Although Mr. Xu has retired now, 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. You must exercise before the age of 40, rest more after the age of 50, and take care of yourself if you don’t exercise after the age of 60.

Some people do not exercise when they are young, but they exercise hard when they are old. This is against the laws of nature, and the result is likely to break down the body.

Mr. Xu talked about when he was young, he would run or play ball 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 climbs or walks, and usually drives when he goes out.

The point of "exercise more before the age of 40, exercise less after the age of 50, and not exercise at the age of 60" is that you should not exercise too much, and you should not blindly pursue the amount of exercise, which makes sense.

Different age groups have different sports items 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 your body

Although exercise is beneficial to 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. Start with heavy, high-intensity exercise

If you choose a large number of high-intensity exercises when you start exercising, your body may not be able to adapt for a while, resulting in symptoms such as body aches, fatigue, and muscle strains. Explosive exercise can also cause blood pressure to increase and heart rate to increase.

It is recommended to start exercising with simple exercises with a lower intensity, and then gradually increase the amount and intensity of exercise to give the body a process of adaptation.

2. Mountain climbing exercise knee joint

It is not advisable to exercise the knee joint by climbing mountains, and the possibility of knee joint injury is high. When a person descends the mountain, the impact on the knee joint is very large, which can be equivalent to 5-8 times the body weight, which may aggravate the damage to the cartilage surface of the patella and the meniscus. The same is true for climbing stairs . The elderly should be more vigilant to avoid knee joint injuries.

3. Pursue premature morning exercise

Wang Longde, former vice-minister of the Ministry 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 between six and ten in the morning.

Exercising too early in the morning, the body itself is in the peak period of blood pressure, exercising may increase the risk of cardiovascular and cerebrovascular diseases. Academician Wang Longde suggested that it is best to choose 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 do morning exercises on an empty stomach after getting up, but morning exercises on an empty stomach are not conducive to health. After a night of sleep consumption, the food in the abdomen is basically digested. At this time, if you exercise for 1-2 hours, the calories are insufficient, and there may be insufficient blood supply to the brain, dizziness, palpitation, unsteady standing, and weak legs. . Elderly people with heart disease may also have accidents such as falls and sudden death. It is recommended that the elderly do their morning exercises after eating and after the sun rises.

In addition to excessive exercise, some people think that exercise has many hazards, so they 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 quietness does not mean sitting still, but learning to cultivate the mind. Sitting still for a long time may lead to organ decline and immunity decline, so the elderly should learn to exercise reasonably and correctly.

3. How to judge whether you lack/excessive exercise?

Many people exercise too much but don't realize it. You can judge from the following points.

During exercise, if you find that muscles such as arms, chest, shoulders and neck continue to be sore and swollen, or small wounds heal slowly. In addition, there are changes in eating habits such as loss of appetite and preference for sweets .

Poor mood after exercise, obvious feelings of anxiety, tension, irritability, or fatigue for several days in a row. Discomfort symptoms such as pale face, flushing, insomnia, and night sweats on the body may be due to excessive exercise.

The 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 soothing way.

So which symptoms may be lack of exercise, unhealthy signals from the body?

· Shortness of breath and shortness of breath

·Back pain after standing for a long time, which can be a manifestation of weak back muscles

Are also prone to sprains while walking, or cannot walk long distances

·No exercise or work, but still feel tired and tired.

Although exercise is good for your health, you must choose the exercise that suits you. The wrong exercise method may actually hurt your body. Excessive exercise, adjust the amount of exercise in time.

References:

[1] If you haven't been sick or infused in the past five years, the famous national doctor of traditional Chinese medicine warns you: don't always look in the mirror, but look at your belly! .Health Times.2017-09-04

[2] The 70-year-old grandfather did morning exercises, and his cerebral blood vessels burst! Don't do this kind of "suicide morning exercise". Health China. 2019-09-01

[3] Did you also fall into these 17 common mistakes when exercising? . Jingyitong.2017-02-13

[4] Exercise has a "minimum decompression duration"! The data of 1.2 million people in the sub-journal of "The Lancet" reached a conclusion. Life Times. 2020-11-11

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