Excessive exercise or accelerated aging, reminder: these 3 sports are suitable for middle-aged and elderly people, do what they can

Aunt Zhang is 58 years old this year. After retirement, she will dance square dance with her little sisters every day. Since she was diagnosed with high blood pressure two years ago, Aunt Zhang became more excited because she heard that square dancing can lower blood pressure.

Every night I finish my meal numbly, and I go to dance before I have a long rest. I always dance for two or three hours a day.

I originally danced for the sake of my health, but I didn't expect it to break the knee joint. When Aunt Zhang went down the stairs last week, her legs were very painful, and her legs were weak when walking .

Later, he was helped by his wife to the hospital for examination, and was diagnosed as knee degenerative disease . Aunt Zhang is very regretful in her heart. Isn't dancing for health care, why did she break her knee?

1. After the age of 60, if you insist on exercising every day, what will happen in the end?

Some people say that life lies in stillness, while others say that it lies in exercise. When the elderly get old, should they keep exercising or recuperate? Let research tell us the answer.

A study published in the "European Heart Journal" analyzed 93,000 participants, with a median age of 62 years old, and finally found that middle-aged and elderly people follow the guidelines recommended, if they can achieve 150 minutes or more of moderate-to-high-intensity exercise per week. , can reduce the risk of atrial fibrillation by 18% and reduce the risk of stroke by 24% .

That is to say, middle-aged and elderly people insist on regular exercise, which is conducive to cardiovascular health. In addition, the elderly who persist in exercising after the age of 60 can also reap these benefits:

Prevention of Alzheimer's : Persistent exercise can excite the cerebral cortex, delay memory and attention loss, and prevent neurodegenerative diseases such as Alzheimer's;

Increase bone density : Regular exercise can help promote blood circulation in the body, enhance the toughness, coordination and flexibility of joints , prevent ligament relaxation, and prevent senile arthritis;

Promote digestion : After getting older, the digestive function declines, and it is easy to have symptoms of decreased appetite. The middle-aged and elderly people exercise properly every day, which can promote gastrointestinal motility and enhance digestion and absorption.

2. Improper exercise will hurt the body and avoid 4 types of exercise

With the decline of physical function, there are fewer exercise methods suitable for the elderly, and the following exercise methods that seem to be "healthy", if they are frequently used by middle-aged and elderly people, will actually hurt the body and accelerate aging, especially the following types of exercise methods , more to avoid.

1. Mountain climbing and stair climbing exercise

Exercises such as mountain climbing and stair climbing will increase the pressure on the knee joint, increase the damage to the knee joint, and may even induce knee joint disease. It is not recommended for the elderly.

2. Square dance

Nowadays, square dancing is very popular, but many square dancing movements need to be rotated and reversed. Elderly people who perform square dancing for a long time or perform difficult square dancing may cause joint damage. Therefore, try to grasp the time and do not choose difficult ones. dance moves.

3. Backward walking practice

Many elderly people who exercise in the morning will choose to walk backwards, but the balance ability and reaction ability of the elderly are poor, and accidents are prone to occur if they walk backwards.

4. Swallows fly

Yan'erfei's movements may induce fracture symptoms in the elderly. It is recommended that the elderly do not practice randomly.

The elderly need to exercise, but they must choose a suitable exercise method, and pay attention to warm up before exercise, choose suitable sports according to their own physical conditions, and exercise moderately and gradually.

3. Which sports are best for the elderly? Recommend these 3

There are so many sports to count, so which sports are best for the elderly? The following 3 exercises are recommended, and the elderly can try them out.

1. Ball games

The National Cancer Institute has published a study in the Journal of Aging and Physical Activity. After 12 years of follow-up of more than 270,000 elderly people, it was found that playing ball is the sport that can help the elderly live longer.

The researchers found that as long as the duration of physical activity was up to the target of 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity physical activity per week for adults, either type of exercise was associated with a 13 percent lower risk of death .

In addition, swing-like sports are particularly effective in preventing premature death.

However, when playing, you must pay attention to standard movements to avoid sports injuries, and also control the intensity of exercise, focusing on fitness, and competition is secondary. When playing, you must also control the time and frequency. It is best to exercise one at a time. Within hours, once a day, 3-5 days a week is the optimal frequency of exercise.

2. Go quickly

A French study found that walking briskly for 15 minutes a day was associated with a 22 percent lower risk of premature death in older adults.

As an aerobic exercise, brisk walking is relatively mild, can promote blood circulation, and at the same time exercise the strength of the lower limbs, and can better promote gastrointestinal motility and prevent constipation.

It is recommended that the stride should be 45%-50% of the height when walking fast. Warm up before walking fast, walk slowly for a few minutes, and grasp the speed and amount of exercise.

3. Soothing exercise

Traditional health exercises such as Taijiquan, Baduanjin, Wuqinxi, and meridian patting exercises are actually more soothing and more suitable for the elderly. The intensity is not too high, and the safety is higher. As long as you exercise correctly The asana will do.

Although exercise is beneficial to physical health, excessive exercise may accelerate the onset of aging and may endanger physical health. You can try brisk walking, ball games or some soothing exercises, and control the intensity, time, frequency, etc.

References:

[1] "EHJ: Exercise well to prevent stroke and atrial fibrillation! Data from 90,000 people in the UK shows that at least 150 minutes of moderate-to-high-intensity exercise per week recommended by guidelines is associated with a 24% reduction in stroke risk among middle-aged and elderly people.

[2] "[Health] Ten wrong exercise methods for the elderly, the more you practice, the more you get sick! 》.CCTV Life Circle.2019-01-14

[3] In "Life Extension Sports Rankings, why is the "swinging" sports ranked first? ". Life Times. 2022-04-06

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