The harm of long-term inactivity of the elderly. If you want to live a good life, you must have a healthy exercise style. Exercise can bring many benefits to your health. But now many old people feel weak and don't want to exercise. Therefore, this is the harm of long-term inactivity of the elderly.
The harm of long-term inactivity in the elderly 1 1, disuse muscular atrophy;
All organs of the human body follow the principle of putting into use and discarding. If you don't exercise for a long time, your muscles will not be fully stimulated, and gradually your muscles will become smaller and weaker, leading to disuse atrophy.
2, cardiopulmonary function decline:
If you don't exercise for a long time, your heart and lungs can't get effective exercise, your heart and lungs can't get full stimulation, and your heart and lungs will get worse and worse, leading to the phenomenon that you will be panting with a little physical activity;
3. Obesity:
Body energy is a dynamic balance. If you don't exercise for a long time, the consumption will be reduced, which will easily cause excess energy to be stored in the body in the form of fat, leading to obesity, which will lead to a series of health problems, such as hyperlipidemia.
4, psychological problems:
Due to the accelerated pace of life, some people are facing much greater life pressure than before, and various psychological problems such as insomnia, anxiety and depression have also increased dramatically. Dopamine and other substances will be produced during exercise, which will make people feel happy, comfortable physically and mentally, and effectively relieve various negative emotions caused by stress. Therefore, if you don't exercise for a long time, the secretion of dopamine and other substances will decrease, and people's negative emotions will gradually accumulate, which will easily lead to various psychological problems;
5. Accelerate calcium loss:
The human skeleton is in the process of dynamic metabolism. Stimulation such as exercise will accelerate bone reconstruction and strengthen the utilization of calcium. Not exercising for a long time will lead to the decrease of bone metabolic activity, accelerate the loss of calcium, and even lead to osteoporosis in severe cases.
6, joint stiffness:
If you don't exercise for a long time, the flexibility and coordination of your body will be greatly reduced, and your joints will be stiff because of long-term inactivity.
In addition, long-term inactivity will lead to physical decline and fatigue. At the same time, gastrointestinal peristalsis will also slow down, especially in the elderly, which is easy to indigestion, such as abdominal distension and constipation.
Hazards of long-term inactivity of the elderly 2 What are the hazards of long-term inactivity?
1, fattening
If you don't exercise for a long time, the most obvious change in your body is obesity. Regular exercise helps to promote the metabolism of the body. If you sit still for a long time in life, fat cells may continue to divide and grow, which will not only make people obese, but also make the skin loose and lose elasticity.
2, hands and feet are not flexible
If you don't exercise for a long time, your body will lose calcium. Over time, your hands and feet will become stiff and inflexible, which will affect your actions and may increase the incidence of orthopedic diseases such as osteoporosis and hyperosteogeny.
3. Toxin accumulation
Exercise helps the human body to sweat, so that toxins in the body can be excreted more effectively. But if you don't exercise for a long time, your body will easily accumulate toxins, which will easily cause constipation, bad breath and dull face.
4. Insomnia and poor memory
Without exercise, the accumulated stress can't be released well, and you may have negative anxiety and depression, which will lead to insomnia. Poor quality sleep will directly affect your memory!
5, cardiopulmonary function decline
Exercise can prevent and treat diseases for us. If you don't exercise for a long time, the activity ability of limbs will gradually decline, and the cardiopulmonary function will gradually deteriorate. Therefore, simple actions such as climbing stairs and doing housework can easily make you breathless.
6. indigestion
A sedentary and unhealthy diet will weaken your digestive system, lead to insufficient gastrointestinal exercise, and constipation will follow. Long-term inactivity will slow down gastrointestinal peristalsis, thus affecting digestive function and easily causing digestive system problems such as indigestion, loss of appetite, abdominal distension, diarrhea and constipation.
What are the hazards of long-term inactivity?
1. Long-term inactivity will lead to serious consequences, such as insufficient blood in the thoracic cavity, which will further reduce people's cardiopulmonary function;
2. Long-term immobility can cause muscle aches, stiff neck, headache and dizziness; It can reduce the whole body vascular blood volume and heart function, aggravate the heart disease of middle-aged and elderly people, and cause arteriosclerosis, coronary heart disease and hypertension in advance;
3, it is easy to cause gastrointestinal peristalsis to slow down, the digestive glands secrete less digestive juice, and there are symptoms such as loss of appetite, which aggravates digestive system symptoms such as abdominal distension, constipation and indigestion; Will lead to psychological depression, love to send nameless fire, poor mental state;
4, will make people's brain blood supply is insufficient, leading to brain oxygen supply and nutrition reduction, aggravating human fatigue, insomnia, memory loss and increasing the possibility of Alzheimer's disease.
Will intelligence decline after long-term inactivity?
Exercise is also an important aspect in determining IQ. Although exercise can't absolutely guarantee to improve IQ, it can improve brain function. More exercise is beneficial to maintain the normal function of the brain and improve its working efficiency.
And it has a great influence on people's intellectual development. People's intelligence level can be divided into two categories: solid intelligence and mobile intelligence. Solid intelligence is determined by the knowledge and experience we usually accumulate, while flowing intelligence represents our ability to solve problems flexibly and quickly without relying on experience. If there is no exercise, this fluid intelligence will drop significantly.
How do people who don't exercise for a long time exercise?
Of course, low-level aerobic exercise is the choice of restorative exercise, and so is the restorative exercise of athletes after long-term injuries. Common choices are running, swimming and cycling. If you think these exercises are too tiring, you can also consider walking quickly. Note that the heart rate during exercise should not exceed 80% of the maximum heart rate (the simple formula for calculating the maximum heart rate is 220- age).
The schedule is simple: exercise for at least 40 minutes at least three times a week, and keep the exercise heart rate between 65% and 80% of the maximum heart rate.
During the period of 10, test whether your morning pulse or resting heart rate changes, which reflects the improvement of your cardiovascular system and cardiopulmonary function. Then enter the next stage of practice.
The harm of long-term inactivity to the elderly 3. Old people should pay attention to operation-old people climb mountains
The movement of human joints depends entirely on the cartilage on the joint surface, but the cartilage is very thin and needs to bear friction and impact for a long time, and the cartilage is worn step by step. Without the protection of cartilage, there will be symptoms such as pain during exercise. For the elderly with bone and joint diseases, orthopedic surgeons suggest not to climb mountains, because climbing mountains is particularly harmful to knees and will aggravate joint injuries. Suggestion: Old people climb mountains at most once a week.
For the elderly, mountain climbing still has a certain emphasis. Old people have poor bones and lack control over their bodies. Therefore, it is not appropriate to choose too steep roads when climbing mountains, and it is most inappropriate to take steps. When walking the steps, all the pressure is placed on the knee, which will form a very strong pressure on the knee and damage the knee.
For the elderly who like to climb mountains, experts suggest taking a flat road as far as possible and taking a cable car when going down the mountain is also a kind of protection for their knees.
Pay attention to the operation of the elderly-be careful when the elderly dance square dance
Besides climbing mountains, dancing in square dance can also hurt your knees. According to the survey, the elderly people dance square dance for a long time, and their joints and joints move, which leads to pain, swelling, limited movement, difficulty in squatting, snapping joints and other symptoms. Although the square dance is not very difficult, for the elderly with joint difficulties, many bending movements can easily hurt the waist and leg joints of the elderly, and there is inevitably a risk of sprain when rotating. Therefore, the elderly should be cautious when dancing square dance. If they want to dance, they should not take too long at a time and have a proper rest in the middle.
Old people should pay attention to the operation-take a walk after meals and divide the time.
"Walk a hundred steps after a meal, and live to be ninety-nine", so many people choose to take a walk after a meal for health, which can not only promote digestion, but also relax the pressure of the day. However, walking at a hundred paces after a meal is not suitable for everyone. The elderly are prone to cardiovascular and cerebrovascular diseases. Generally, the stomach load increases after dinner, and exercise immediately after dinner has obvious negative effects on the cardiovascular system, so the elderly should exercise 1 ~ 2 hours after dinner.
Life lies in exercise. It is true that the elderly love sports, but they also need to use the correct exercise methods. The wrong exercise method is not fitness but injury. Square dance is mainly group dance and entertainment. Square dance is not limited by region, has no age range and is affordable, so it is favored by the elderly. But is square dance really that good?
Once a person is old, all the functions of the body will decline, the most obvious being the joints. Old people have joint problems more or less, some are only slightly painful, and some are unable to move. Therefore, the exercise of the elderly should be carefully selected.