When is the best time to exercise? A number of studies have found that: 8-10 points of exercise can reduce the risk of various diseases
Lao Li is 50 years old this year. He has a strong body and rarely gets sick. He usually goes to a nearby park to exercise early in the morning before the sun shines, rain or shine.
Who knows, one day when he was out for a run, Lao Li suddenly fell to the ground and became unconscious while running. After being discovered by passers-by, Lao Li was rushed to the hospital. After more than an hour of rescue, he finally recovered his life.
In this regard, Director Zhang of the Department of Cardiovascular Medicine of the Hospital of Integrated Traditional Chinese and Western Medicine reminded that many elderly people have suffered sudden death during exercise this year, so for the elderly, it is not advisable to exercise blindly.
So what is the best way to exercise for the elderly? Is there a requirement for exercise time?
1. Study finds: Exercising in the morning has the lowest risk of heart disease and stroke
There has always been a lot of controversy about which time period is better to exercise in the morning or in the evening. Recently, the latest research has found the answer.
In order to explore the independent impact of exercise time on health, the research team of Leiden University in the Netherlands conducted a large-scale prospective cohort study on 86,000 people. After 6-8 years of follow-up, a total of 2,911 participants suffered from coronary heart disease, and 796 participants suffered from coronary heart disease. Participant has a stroke.
After analyzing the different exercise time points of the participants, the researchers found that exercising around 8-10 in the morning has the best effect on preventing the risk of coronary heart disease, stroke and ischemic stroke , which can reduce the risk of coronary heart disease by 16% and 17% respectively. Stroke risk, 21% ischemic stroke risk.
In fact, previous studies have found that exercising at the time of 8-10 o'clock can also reduce the risk of cancer .
The study, published in the International Journal of Cancer, collected samples from 5,365 participants, including 1,438 women with breast cancer and 1,004 men with prostate cancer, and matched 1,593 women and 1,330 men as controls .
Then divide them into non-exercise, early morning exercise (8-10 o'clock), morning exercise (10-12 o'clock), afternoon exercise (12-19 o'clock), evening exercise (19-23 o'clock), and other six according to different exercise time. category.
The final results showed that people who exercised between 8 and 10 in the morning had a 26% lower risk of breast cancer and a 27% lower risk of prostate cancer than those who did not exercise . Exercise at other times had no preventive effect on breast and prostate cancer.
More specifically, for men, exercising between 7 and 11 o'clock in the evening can reduce the risk of prostate cancer by 25%.
In addition, exercising in the morning has different benefits for different groups of people: for diabetics, exercising in the morning can avoid sharp fluctuations in blood sugar and reduce risks; control.
2. Do 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 Chinese medicine doctor at the national level, believes that exercise is necessary before the age of 40, proper exercise before the age of 50, no exercise after the age of 60, and more maintenance. After the age of 60, should the elderly exercise?
First of all, we need to recognize the dangers of lack of exercise - a large number of studies have confirmed that lack of exercise has become the fourth major risk factor for death worldwide, after high blood pressure, smoking, and high blood sugar.
Less movement, combined with unhealthy living habits such as smoking and drinking, increases the risk of chronic diseases such as cardiovascular and cerebrovascular diseases, cancer, and diabetes. At the same time, it will reduce sleep quality, damage mental health, and affect bone health.
The "Physical Activity Guidelines for the Chinese Population (2021)" recommends that the elderly after the age of 64 should exercise balance, flexibility, and flexibility, and perform 2.5 hours of moderate-intensity physical activity per week if their physical conditions permit .
Specifically, what benefits can the elderly gain from exercise after the age of 60?
1. Delay aging
With the growth of age, the body functions of the elderly are constantly declining. Exercise can promote the activity of enzymes and anti-free radicals, improve metabolism and antioxidant capacity, and delay the speed of aging.
2. Enhance heart function
Exercise can keep the functions of internal organs at a high level, especially improve the blood circulation of the heart, enhance new functions, and reduce the risk of heart disease.
3. Promote digestion
Exercise can increase appetite, promote gastrointestinal motility, enhance gastrointestinal function, speed up food digestion and absorption, and improve visceral function.
4. Improve lung function
After the age of 60, the reserve function of the respiratory system degrades significantly, and the ventilation and diffusion capacity of the lungs also continue to decline, which affects the transportation and exchange of oxygen. Exercise can strengthen the respiratory muscles, maintain ventilation, enhance ventilation function, and prevent emphysema in the elderly.
5. Relieve fatigue
Exercise can exercise balance and flexibility, improve cerebral blood flow, improve the working ability of brain cells, and recover from fatigue faster.
6. Keep fit
Exercise can enhance muscle adaptability, improve joint elasticity and flexibility, delay muscle atrophy, prevent osteoporosis, and at the same time promote blood circulation and improve metabolism.
In daily life, more suitable exercise methods for the elderly include Tai Chi, jogging, brisk walking, square dancing, and cycling .
However, the elderly should pay attention to avoiding misunderstandings when exercising, so as not to get sick more and more, such as square dancing for a long time, shoulder shoulder exercises for patients with shoulder pain, "Swallow Fly" sit-ups, and high-intensity and difficult exercises. Stair and mountain climbing, head and neck circle exercises, "hot compress" after sports injuries, walking backwards, morning exercises on an empty stomach, breath holding during exercise, etc.
3. What does a "healthy elderly" look like? Chinese standard published
Recently, the National Health Commission issued the "Standards for Healthy Elderly People in China", pointing out that a healthy elderly person needs to meet 9 major standards, namely:
Self-care or basic self-care;
Age-related changes in important organs do not lead to obvious functional abnormalities;
Risk factors affecting health are controlled within the range appropriate to their age;
Good nutritional status;
Cognitive function is basically normal;
Optimistic and positive, self-satisfied;
Have certain health literacy and maintain a good lifestyle;
Actively participate in family and social activities;
Good social adaptability.
Generally speaking, a healthy elderly needs to be in a state of mutual coordination and harmony in the three aspects of body, mind and society .
So, what if you can stay healthy?
One is to recommend a healthy diet, moderate exercise, frequent brains, and less worry; don’t be younger than young people, and learn to face aging;
The second is to control blood pressure, blood sugar and cholesterol levels;
The third is to have a healthy and balanced diet, with regular and quantitative meals for three meals, and adequate nutrition;
The fourth is to ensure adequate sleep, cultivate several hobbies, and do more educational activities; maintain a good mood and improve happiness in old age.
No matter how old you are, your health is the most important thing. No matter how old you are, exercise is the "good medicine" to keep healthy.
References
[1] "Golden sports time is out! Two major studies show that exercising at 8-10 in the morning reduces the risk of cancer by 27% and stroke by 17%. Mays Medicine. 2022-11-19
[2] "Top Ten Mistakes of Exercising for the Elderly: You Can't Strengthen Your Body, Instead It Hurts Your Body!" The more you practice, the more you get sick." Health Circle. 2022-11-21
[3] "China's "Healthy Elderly" National Standards Released, How Many of the 9 Requirements Do You Satisfy? ". Life Times. 2022-11-16
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