Question 1:
Can the elderly run and keep fit?
-Exercise with good heart rate, long-term persistence, no problem
In all marathons, only the minimum age is set. This time, the 65-year-old man had a problem as soon as he started, which made many people question the feasibility of the old man's long-distance running fitness.
In this regard, medical experts did not completely deny the "long-distance running for the elderly", but pointed out that middle-aged and elderly runners had better exercise heart rate and had better have long-distance running habits.
Heart rate can be described as a "hard indicator" of the appropriateness of sports events and amount of exercise. Generally, the easiest way is to wear a sports bracelet and check the exercise heart rate at any time. 170- age = suitable heart rate. Don't exceed this number. For example, a 50-year-old man should be careful when he finds that his heart rate exceeds 120 beats/min during running.
Secondly, we should consider exercise habits. We can't think that "horse racing" will be fine as long as we have fitness and keep physical activity. Different types of sports, or people who usually like and have long-distance running habits are more dominant. For example, fitness focuses more on muscle training, and playing table tennis is not so intense. Compared with long-distance running, they don't have enough cardiopulmonary exercise. "You can run 5~ 10 km in normal exercise, and the feasibility of' horse racing' is enough." Tan Ning said.
Question 2:
Where are the sports risks of middle-aged and elderly people?
-Cardiovascular and cerebrovascular accidents are the most deadly.
"For the elderly, long-distance running and marathon are not recommended as the main sports and fitness projects." Even the above-mentioned elderly people who have no problem with long-distance running in theory should reduce their running mileage every one or two years, and it is impossible to run that far forever.
This is because blood pressure usually increases with age, even if the exercise factor is not considered, middle-aged and elderly people are at high risk of hypertension and coronary heart disease. Therefore, men over 55 years old and women after menopause, doctors suggest that even if there is no conscious abnormality, they should pay more attention to blood pressure, arteriosclerosis and stenosis during physical examination.
Considering that exercise can increase human blood pressure, which is determined by the stress function of human body, when there are problems such as hypertension and coronary heart disease, blood pressure may soar during exercise, and human body needs a lot of blood, oxygen and energy supply during exercise, which increases the burden of cardiovascular and cerebrovascular diseases. Under the action of multiple risk factors, it may lead to the most fatal cardiovascular and cerebrovascular accidents, such as myocardial infarction, cerebrovascular infarction, cerebral hemorrhage and so on.
Question 3:
What sports are most suitable for middle-aged and elderly people?
-Jogging, walking and swimming are all acceptable.
So, which items are suitable for middle-aged and elderly people as fitness?
Medical experts agree that the purpose of exercise for middle-aged and elderly people should be fitness, and the goal is to improve physical endurance. Persistence is the most important thing. Therefore, brisk walking, jogging, swimming, playing table tennis, yangko, fitness dance, mountain climbing, shuttlecock kicking, cycling and other aerobic exercises can be selected according to your own preferences and conditions.
Among them, brisk walking or brisk walking is the most advocated exercise for middle-aged and elderly people. Its secret is "hold your head up, chest up, abdomen in, hands off and stride". This posture moves most muscles, ligaments, bones and joints of the shoulders, neck, waist, buttocks, knees, ankles and elbows. Even if the elderly have mild discomfort in hip and knee joints, if possible, they can walk with crutches, which not only reduces the burden on both lower limbs, but also increases the exercise of upper limbs, so that the limbs can balance their strength and exercise the whole body.
Question 4:
Which middle-aged and elderly people are not suitable for sports?
-Severe arrhythmia or severe hypertension
Persisting in continuous exercise, especially aerobic exercise, can help middle-aged and elderly people to lower blood pressure and blood sugar, regulate blood lipid status and exercise cardiopulmonary function. But everyone can't exercise regardless of their physical condition.
For example, some patients with coronary heart disease, if angina pectoris attacks frequently, should not exercise, but rest under the guidance of a doctor. If the angina pectoris stops to 10 days after one week, then consider exercise.
Similarly, there are patients with severe arrhythmia or severe hypertension. For example, for patients with hypertension in the second stage, doctors will also suggest reducing the exercise time to 30 minutes a day.
Experts remind that middle-aged and elderly people should carefully understand their physical feelings during exercise. In case of abnormal conditions such as rapid heartbeat, arrhythmia, headache, dizziness, nausea and vomiting, and discomfort in precordial area, you should immediately stop exercising, rest on your back, and use emergency drugs such as lowering blood pressure and dilating coronary vessels as appropriate. If they still have headaches, insomnia, physical fatigue, etc. Afterwards, or in critical condition, you should go to the hospital for examination and treatment.