Check what? What is the focus of fitness? How to supplement nutrition? How to protect menopause? If your answers to these questions
If the case is specious, listen to the tips of experts.
Usually, when walking fast, I will focus on practicing Tai Chi fitness when I have time.
Compared with men aged 30 and 40, men aged around 50 have cancelled push-ups and vertical jumps from the physical examination indicators.
. In other words, people in this age group have low requirements for explosive power. With the increase of age, the muscle level will decline.
Health and exercise should reasonably arrange exercise items and intensity according to their own specific conditions, and should pay attention to improving endurance, strength and flexibility.
Exercise resilience and balance.
Among them, you can choose some aerobic exercises to improve your endurance, such as brisk walking and jogging, and you can practice pedaling if you have the conditions.
Lead the car to run the steps. Strength training can choose to go to the gym to receive formal fitness guidance, and those who have no conditions can also benefit from it at home.
Use dumbbells and sandbags for training. In fact, as long as fitness can achieve results, the methods can be varied, just at home.
Practice with bags full of rice instead of sandbags. In addition, you can also do strength exercises by finding the inner belt of the bicycle, which is similar to stretching.
There is little difference in the exercise effect of the equipment.
Exercises to enhance flexibility are mainly embodied in warm-up activities before exercise and finishing exercises after exercise. For example, pull before exercise.
Stretch ligaments, leg press, pull shoulder joints, etc. Finishing exercise mainly refers to relaxing exercise.
People around the age of 50 should also increase the exercise of body balance at ordinary times. The recommended sport is Tai Ji Chuan. Because when playing Tai Ji Chuan, the classic
You often have to walk like a cat and stand on one foot, which requires a high degree of balance.
Digestion and metabolism are slow, diet should be taboo, and a reasonable diet is healthy.
50-year-old men should control their food intake, because at this age, metabolism and organ operation will become slow, and various internal organs will become
All functions show signs of aging. Suggest a low-fat diet, eat less fried and fried foods, try not to choose high-cholesterol foods and eat less.
Viscera and various egg yolks. Eat less sugar, because white sugar, brown sugar and refined sugar will increase triglycerides. However, dear.
You can eat.
For a 50-year-old man, there is no fixed nutritious diet, and he should be treated differently according to his height, weight and work intensity.
No, but there are some basic principles that should be followed. For example, the staple food should eat more coarse grains and increase foods containing more dietary fiber.
Eat more vegetables and fruits to increase intestinal peristalsis and reduce the chances of constipation and intestinal cancer. Eat more fish, because fish not only
Low fat and high protein. Eat more soy products and less pigs, cattle and mutton, because animal meat contains a lot.
Saturated fatty acids.
Men, like women, also have the problem of menopausal syndrome, which is commonly called "sub-health syndrome". cardinal symptom
Reflected in the cardiovascular system, respiratory system, nervous system, digestive system and so on. It can be manifested as palpitation, dizziness and constipation.
And diarrhea, insomnia, dreaminess, fatigue, etc. Male menopause will also have changes in sexual desire, manifested as excessive sexual desire or
Sexual apathy
Fifth, we need to do a related examination of cardiovascular and cerebrovascular diseases. People around 50 years old are prone to cardiovascular and cerebrovascular diseases such as myocardial infarction and cerebral hemorrhage.
, cerebral infarction and so on. These diseases are caused by dyslipidemia, high blood viscosity and high blood pressure. Therefore, the physical examination of middle-aged people
Be sure to check blood lipids, hemorheology and blood pressure.
Sixth, it should be reminded that don't forget to measure the intraocular pressure. Clinically, it is found that 2% of middle-aged people may have glaucoma, but they often don't have it in the early stage.
If the symptoms are not found in time, it will cause serious visual damage and even blindness. Therefore, people over 50 years old should receive 1 ~ 2 eye examinations every year (including
Including intraocular pressure, fundus and visual field.