Zhang Ziqiang, chairman of the National Federation of Occupational Therapists' Associations of the Republic of China and president of Bali Sanatorium, said, Why is exercise so important? Modern people have many civilized diseases, including hypertension, diabetes, cardiovascular diseases, stroke, cancer and so on. These are closely related to unbalanced diet, irregular life and lack of exercise.
Sports health care! Every year, 6% of the death rate is related to physical inactivity.
The World Health Organization also pointed out that lack of exercise has become the fourth largest risk factor affecting global mortality. Every year, 6% of the death rate is related to physical inactivity, second only to hypertension (13%), smoking (9%) and hyperglycemia (6%). More than 2 million deaths can be attributed to static life. The risk factors of the top ten causes of death in China are all related to inactivity. Therefore, "if you want to live, you must move", so no ethnic group, including the elderly and children, can ignore the benefits of sports.
Great benefits of sports 10
1. Increase muscle endurance: Exercise can strengthen muscle tissue, and low-intensity muscle strength training can effectively improve muscle endurance.
2. Enhance immunity: Exercise can activate the human immune system.
3. Prevention of dementia: Exercise helps to activate brain power, thicken hippocampus and delay dementia symptoms.
4. Control blood sugar: Proper exercise can stabilize blood sugar concentration and improve cardiopulmonary function.
5. Lower blood pressure: Exercise helps lower blood pressure.
6. Reduce cardiovascular diseases: People with high blood pressure or cardiovascular diseases can take one less antihypertensive drug and reduce the recurrence rate of cardiovascular diseases by a quarter through moderate exercise every time 10 minute and every week 150 minute.
7. Prevention of osteoporosis: Exercise can increase bone density and improve osteoporosis.
8. Lose weight: You need to burn about 7,700 calories for every kilogram you lose. If you want to burn off excess fat, you must exercise hard.
9. Relaxation: Exercise can improve the release of endorphins, eliminate depression, reduce anxiety and relax.
10. Longevity: Exercise can delay the decline of physiological function.
Old people are afraid of falling, and falling is one of the most important reasons for accidental death of elderly people over 65! Most falls occur indoors and on foot? Medium. Most of them are in the bathroom, bedroom and kitchen. About 10%? Ladder, put it down? Step ratio? Ladder? Rong? Happen.
Risk factors of falls
Internal factors:
1. Healthy? Functional degradation, 2. Chronic diseases (dementia, depression, arthritis), 3. Acute disease (myocardial infarction? Heart, heart failure), 4. Drug action (sedatives, antihypertensive drugs).
External factors:
1. Ambient brightness, 2. The ground is slippery, 3. Accessible facilities.
Home sports suitable for the elderly: squats and leg lifts.
It has been mentioned that exercise has many benefits, such as preventing chronic diseases, reducing the risk of cancer and even falling down. Therefore, exercise can increase muscle endurance and balance, and reduce the chance of falling. It is suggested that the general public, especially the elderly, try some exercises to support their own weight at home, such as squats, high push-ups and leg lifts. After practicing for a period of time, try to increase the use of elastic belt (ball) and increase the resistance.
Generally, the elderly can do squats at home, and squats can effectively train the muscles of the back and buttocks. The following actions are mainly aimed at beginners and are based on the principle of three times a week. Each action is divided into three groups, and each group is a group not exceeding 10. With the increase of training time and the improvement of physical function, the weight and support time of each movement can be adjusted to avoid physical injury.
Squat movement:
Action steps:
1. Stand with your legs shoulder width apart, chest out and back down, eyes looking straight ahead, hands gently supporting the chair.
2. Kneel down, inhale when bending your knees, and bend your knees no more than 90 degrees. Straighten your knees and exhale when you bend your knees no more than 90 degrees. Repeat the above actions.
One-legged standing and balancing exercises:
Leg muscle stretching and standing balance training
Action steps:
1. Standing posture sheet (right) Hands on the back of the chair.
Lift your left foot and hold it with your left hand.
3. Stand on one (right) foot
4. After completion, switch sides, 3 times for left and right.
5. Each stretching action should reach the maximum (tight) stretching angle as far as possible, lasting for more than 10 second.
Leg lifting exercises:
This kind of exercise is very suitable for people with poor lower body muscle strength. Simple movements can also strengthen the muscle strength around the knee joint, and the effect of thigh muscles before exercise is also very good.
Action steps:
1. Sit up straight in the chair, keep your back straight, relax your feet naturally and keep your feet on the ground; Hold the sides of the chair firmly with both hands and look straight ahead.
2. Slowly straighten your knees until they are parallel to the floor, then slowly put them down and take turns with your feet. Don't straighten your knees, so as not to get stuck and cause injury. The goal is to call 10 three times a day.
Remind the elderly to do what they can. No matter walking, gardening, Tai Ji Chuan, cycling, jogging or ball games, you don't have to force yourself to complete many intensity exercises every day, let alone use the heartbeat as a benchmark to judge the type of exercise. If your body feels a little breathless or tired, you need to have a rest. As long as you exercise for 30 minutes every day, three to five times a week is enough. If the movement is inconvenient, it is not suitable for general exercise, but you can still promote blood circulation by raising your feet, raising your hands, keeping your hands away from the seat, and padding your toes to reduce the risk of cardiovascular disease.
Exercise regularly more than twice a week to reduce the risk of dementia.
Exercise can increase heart and lung function, provide blood supply to the brain and promote brain cells. Studies have shown that exercising regularly twice a week or more in middle age can protect dementia and Alzheimer's disease at the same time, and its relative risk has decreased by nearly 60%. Therefore, it is suggested to keep the habit of regular exercise more than 2~3 times a week, such as walking, mountain climbing, swimming, cycling, gym, aerobics, aerobic exercise, yoga, Tai Ji Chuan, Yuanji dance, etc., which are all good choices.
In addition, previous studies have shown that more social activities can reduce the risk of dementia, and its relative risk is reduced by 40%; Lonely people, the risk of Alzheimer's disease increased by more than 2 times, and the cognitive function of lonely lifestyle decreased faster. Therefore, it is suggested that efforts should be made to maintain social participation and contact with people, such as attending homecoming, public welfare organizations, community activities, religious activities, volunteer activities, playing cards, etc. It will help to increase blood perfusion in the brain and reduce the risk of dementia.
Dementia 10 warning
Exercise helps the muscle strength of silver-haired people and helps to prevent dementia. In addition, the elderly can keep healthy by nourishing muscles and preventing falls through diet.
The essentials of nourishing muscle diet for silver-haired people;
1. Supplement high-quality protein:
The average person (people who have no special diseases and need to adjust their diet to protein) consumes 1 ~ 1.5g per kilogram per day, with a balanced intake of three meals. Do people need to reach 20 ~ 30g of protein (including10g of essential amino acids) per meal? Stimulate muscle synthesis. Melamine is called an amino acid that can promote muscle synthesis, can it? Stimulate the synthesis of muscle protein, so we can advise the elderly to eat more leucine-rich foods, such as beans. Beef, fish, chicken, etc.
2. get enough heat? People should maintain body muscles? With life? Function, get enough heat? It's important, according to its life? Activities? Suggest hot? The demand is 25 ~ 35 kcal/kg (in principle, daily calories? Supply per kilogram? Weight of 30 calories).
3. Maintain an appropriate * * *: It is recommended that a person's body mass index be between 22 and 30 (weight (kg)/height (m).
4. Calcium supplementation: bone health and muscle? Yes, it is very important to take enough calcium that can be digested and absorbed to maintain bones. Foods rich in calcium, such as dairy products, black and white sesame seeds, bean products, laver, laver, fungus, deep? Color? Vegetables, shrimp, sardines, salmon, etc.
5. Vitamin D supplementation: Vitamin D can improve muscle function. It is recommended that Chinese people take 400IU( 10 microgram) every day. Foods rich in vitamin D, such as salmon, tuna, mackerel, cheese, egg yolk, etc., can convert the skin into vitamin D needed for one day if exposed to the sun 10 ~ 15 minutes every day.
Zhang Ziqiang, chairman of the National Federation of Occupational Therapists' Associations of the Republic of China, said that 6% of the annual mortality rate is related to insufficient physical activity, second only to hypertension.