After the age of 60, is it better to recuperate for self-cultivation, or to exercise to strengthen your body? Reminder: 4 kinds of exercise are too bad
Do you think life is about exercise, or rest? With increasing age, physical functions begin to weaken, and more and more elderly people are reluctant to move, thinking that resting is more conducive to health; some people think that insisting on exercising can help prolong life.
For the elderly who are over 60 years old, if they want to prolong their life, is it better to exercise to strengthen their body, or to rest and cultivate themselves? Let's see what the right way is!
1. What is the relationship between aging and disease?
Birth, old age, sickness and death are beyond the control of many people. Although the average life expectancy of human beings has been extended, with the advent of aging, diseases may also follow. What is the relationship between aging and disease?
Aging is not only an intuitive symptom such as wrinkles on the face and gray hair, but also may be accompanied by various diseases such as cardiovascular and cerebrovascular diseases, diabetes, neurodegenerative diseases, cancer, etc. Once targeted by these diseases, it is likely to affect life.
Aging is arguably the greatest risk factor for disease.
With age, the functions of various parts of the body begin to degenerate, and cell damage in the body continues to accumulate, making it easy to break out of various diseases.
2. After the age of 60, is life in motion or stillness?
As the saying goes, life lies in exercise, but some people think that people over 60 years old are more suitable for recuperation. After 60 years old, is life in motion or stillness?
A study published in the British Medical Journal showed that elderly people aged 70-77 can reduce mortality through systematic exercise, and high-intensity interval exercise is better for reducing mortality .
But in fact, for the elderly, exercise should not be too hard on themselves, so how can the elderly exercise properly?
1. Exercise intensity
It is recommended that the elderly perform moderate exercise intensity. As long as they feel slightly sweaty, slightly accelerated heartbeat, and slightly short of breath during exercise, they are close to moderate exercise intensity.
2. Exercise time
It is recommended that the elderly do about 150-300 minutes of moderate-intensity aerobic exercise or 75-150 minutes of vigorous aerobic exercise per week. On average, it is usually 20-30 minutes of moderate-intensity exercise or 10-20 minutes of moderate-intensity exercise per day. of vigorous-intensity aerobic exercise.
3. Form of exercise
There are actually quite a few forms of exercise suitable for the elderly, such as square dancing, housework, laundry, brisk walking, mountain climbing, cycling, swimming, etc. The key is to choose the exercise that suits you.
3. 4 kinds of exercise methods or hurt the body, try to do as little as possible
The right way of exercising is conducive to health, and the wrong way of exercising will hurt the body, so it must be avoided as much as possible.
1. Exercise without warming up
If you do not warm up properly before exercising, it is likely to cause sports injuries, or even lead to a sudden increase in the burden on the heart and lungs. Therefore, it is recommended to warm up before exercising before exercising.
2. Thirsty but not drinking water during exercise
When exercising, you should drink water appropriately and actively, do it in small amounts and several times, and do not drink too much water at one time. If you are thirsty and do not drink water, it is likely to cause serious water shortage in the body.
3. Exercise as soon as dawn
Many people have the habit of exercising in the morning, but if you exercise as soon as the sun rises, the temperature will be lower and the light will be darker, which will easily lead to symptoms such as colds and falls. It is recommended to exercise at a higher temperature.
4. Continue to exercise while sick
If you continue to exercise when you are sick, you are likely to experience symptoms such as chest tightness, chest pain, and dizziness during exercise. It may also aggravate the condition and even induce accidents such as sudden death. Therefore, you should not exercise if you are sick.
Aging is a major risk factor for diseases. Once aging comes, most of them will also be accompanied by some physical diseases. Proper exercise can help prolong life, but the premise is to choose the exercise intensity and exercise method that suits you, and stay away from some wrong exercise methods.
References:
[1] "Life Is Movement? "Nature": Longevity depends on REST! ". Life Times. 2019-10-19
[2] "How is it appropriate for the elderly to exercise? ". Health News. 2022-07-27
[3] "Exercise may hurt the body? ! I advise you to give up these 8 ways". CCTV Life Circle. 2022-05-10
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