The old people's understanding of fitness is very simple, that is, the word "exercise". They think that the more exercise, the healthier they will be, but the result is not so ideal, and some even have accidents. The reason is that they deviated from the track of science, and their enthusiasm made them fall into a misunderstanding. Medical experts suggest that the elderly should exercise regularly according to their own health, physical strength and cardiovascular function, combined with their personal characteristics such as living conditions and hobbies, in order to achieve the purpose of fitness or treatment.
Strenuous exercise is a deadly killer.
Physical exercise can strengthen the body, prevent diseases and delay aging. However, if the exercise method is improper, it will not only fail to achieve the above objectives, but will damage the body and affect health. The initial intensity of fitness for the elderly should be light exercise, that is, low-energy exercise. According to the research of American medical experts, the death rate of middle-aged and elderly people who insist on low-energy exercise for a long time is reduced by 2.5 times, and the incidence of cardiovascular disease, diabetes and Alzheimer's disease is reduced by 35%, which fully shows that low-energy exercise has good fitness effect. Exercise time can be added once or several times a day for more than 30 minutes. Step by step is a law that can never be changed. As for strenuous exercise, it should be taboo. Old people can adopt different fitness methods according to their own cultural differences, but walking is the best foundation. The elderly insist on walking for 30 minutes every day, which has obvious benefits for bone salt content, lung function and muscle strength. The elderly should have a physical examination in stages, and then choose appropriate sports according to their physical condition. If you are in good health, you can also check yourself, such as squatting 10-20 times in a row, or running in the same place 15 seconds to see if there are any symptoms such as palpitation, shortness of breath, chest tightness and discomfort. If it is normal, you can start exercising.
Traditional Chinese medicine believes that human body and nature are a unified organism, which must objectively adapt to the changes of natural seasons and should never violate the laws of natural changes. Therefore, when the elderly are exercising, they should pay more attention to avoiding the wind in spring, summer, autumn and winter. Old people should change their old concept of fitness. There is an old saying that "walk a hundred paces after a meal, and you will live longer than ninety-nine", which is regarded as the fitness motto of the old people. In fact, it is not scientific to walk after a meal. From the point of view of modern medicine, it is not advisable to advocate walking after meals, because after a full meal, it is a load for patients with cardiovascular diseases, especially the elderly. Scientific research has proved that blood pressure drops 60 minutes after meals, while heart rate rises 15 beats/min. After moderate exercise, some people have postural hypotension, which shows that postprandial exercise has obvious negative effects on cardiovascular system. Therefore, the elderly should avoid exercise after meals, especially within two hours after a full meal.
Be sure to pay attention to diet and flexibility
The elderly should not neglect the exercise of flexibility. In fact, the flexible aging process of middle-aged and elderly people varies from person to person, with natural aging accounting for only one third and the other two thirds related to exercise. The survey found that most middle-aged and elderly people in China neglected flexibility exercise. Sports medicine research shows that flexibility is one of the important physical qualities. Old people who often do flexibility exercises can not only maintain good flexibility, but also move flexibly in activities, and sprains of joints such as shoulders, knees and waist rarely occur. It can be seen that regular flexibility exercise is very beneficial to the health of middle-aged and elderly people. Brenda, an American medical expert, once did a test, taking 250 elderly people over 60 as the research object. He divided the participants into three groups. One group walked for 40 minutes three times a week. Another group of people do leg strength training in the gym at the same time; The third group did not do any exercise. /kloc-after 0/8 months, about half of the people who did not take part in exercise lost part or all of their daily activities; However, few people take part in exercise. He called on all the elderly not to underestimate flexibility exercise, because it is a gentle fitness method. At the same time, we should also pay more attention to a reasonable diet before and after exercise.
Diet should be light, because the taste of the elderly decreases, so they especially like to eat greasy, greasy and fried food, but this kind of food is not easy to digest and should be controlled. Mainly based on cereals, supplemented by fruits and vegetables, and benefiting from meat, it can not only meet the supply of various nutrients, but also keep the stool unobstructed, but lightness does not mean vegetarianism.
Eat well, the elderly must avoid overeating. Overeating will make the transport function abnormal, thus causing abdominal distension, diarrhea and other symptoms, and even death due to acute gastric dilatation or induced myocardial infarction. There was an old man, 152, who died of overeating. His body was dissected by Harvey, a famous anatomical physiologist. It was found that the aging of his organs was not obvious, and overeating led to the death of the old man.
If you want to eat less and eat more, the ability of the liver of the elderly to synthesize glycogen will be reduced, the glycogen reserve will be less, the tolerance to hypoglycemia will be poor, and it is easy to feel hungry and dizzy. Therefore, before going to bed, after getting up or between meals, the elderly can eat a little food as a snack. Generally, five meals can be arranged every day, the amount of each meal should not be too much, and snacks, especially sweets, should not be eaten between meals to avoid digestive dysfunction. Exercise on an empty stomach is taboo for the elderly. Low blood sugar in the morning, thick blood in the human body, low temperature, vasoconstriction and other factors may lead to sudden death of heart and brain diseases.
Advice for the elderly
Some routine exercise habits are not necessarily scientific, and the elderly are used to exercising in the morning, but they ignore the unexpected consequences that may be brought. In the morning, coronary artery tension is high and sympathetic nerve excitability is high. Painless myocardial ischemia, angina pectoris, acute myocardial infarction and sudden death often occur from 6 am to noon 12. If you exercise in the early morning, you should exercise less. Zhu Guoying, a Wuhan medical expert, said that medical care for middle-aged and elderly people is really a big problem now. Middle-aged and elderly people should do what they can. After exercise, you'd better count your heart rate yourself. If the heart rate after exercise plus their age does not exceed 170, it will be fine.
Sports medicine experts put forward three suggestions on the fitness methods of the elderly: First, the elderly who usually do not exercise should start with low-intensity and low-impact exercise. Second, the elderly must put special emphasis on warm-up exercise and relaxation exercise. Muscle strength exercise can be arranged at intervals before or after aerobic exercise according to personal preference, such as strength exercise on Monday, Wednesday and Friday, and aerobic exercise on Tuesday, Thursday and Saturday. Third, do static stretching exercises before each exercise to improve the flexibility and range of joint movement and reduce the chance of sports injury.
Several fitness methods for the elderly
With the growth of age, the shape, structure and function of the human body are constantly changing, which leads to the gradual decline of the adaptability of the human body to the internal environment, which is an inevitable law of metabolism. The so-called aging refers to the degeneration of people as they grow older in adulthood. Under normal circumstances, after 55-40 years old, the metabolism of the body gradually declines, and the functions of various organs also decline accordingly, but the decline process is slow. After 50-60 years old, the decline of human function is obviously accelerated. With the development of society and the continuous improvement of living standards, the problem of aging is becoming more and more serious. Proper physical exercise for the elderly and active prevention and treatment of senile diseases are important links in anti-aging and prolonging life.
According to the physiological characteristics of the elderly (decreased muscle strength, cardiovascular function, slow response, decreased immune function, decreased joint flexibility, etc.). ), it is suggested that the elderly should do some sports with small range and low amount of exercise, such as brisk walking, jogging and Tai Ji Chuan. Here are some common simple fitness methods.
First, take a fitness walk.
From the point of view of modern medicine, walking can stimulate the reflex area of the foot through the continuous mechanical contact between the sole of the foot and the ground, and good exercise stimulation can accelerate the operation and secretion of the corresponding organs, thus achieving the function of strengthening the body.
The basic requirements of fitness walking are: two feet should walk in the executive part, the knee joint should be straight when one foot is pushed back, the other foot should be bent when swinging forward, and then straight when the whole foot touches the ground; At the same time, the upper body is naturally tall and straight, the chest is raised, the eyes are straight, and the arms naturally swing back and forth to coordinate the leg movements. In addition, pay attention to the coordination of breathing and walking rhythm when walking.
walk
Walking is one of the most popular fitness methods, which is safe and effective for the elderly. Scattering is characterized by lightness and naturalness, and the amount of exercise can be adjusted by adjusting the pace. If you want to increase your exercise, you can achieve your goal by speeding up your pace. Generally speaking, the spreading step is small (50-60㎝/ step) and the walking speed is slow (25-30m/min).
walk up and down stairs
Going up and down stairs is an effective way to exercise in cities in recent years. Going up and down the stairs at 800- 1049 steps per week has the best effect. According to relevant research, keeping people's exercise state is the most appropriate amount of exercise, which can effectively develop people's leg strength and improve the function of cardiovascular system.
Going upstairs requires the upper body to lean forward slightly, consciously bend your knees and lift your legs. Older people or people with poor physical strength can hold the handrail of the stairs when they start exercising. When you go downstairs, your upper body leans back slightly and your muscles relax. Be safe.
Fast walking
Fast walking is a walking mode with faster walking frequency and pace (130-250 m/min) and a little more exercise, which is suitable for healthy elderly people with a certain sports foundation.
Body posture of fast walking: lean forward 3-5 degrees moderately. Head up, back up, chest out, abdomen in, ass out.
Go back
Walking backwards means walking backwards. According to related research, the oxygen consumption ratio of backward walking is 365,438+0% higher, the heart rate is 65,438+05% faster, and the lactic acid content in blood is also higher. Therefore, walking backwards is one of the most economical and effective monitoring methods in weight loss exercise, and it is suitable for all ages. Walking backwards can also prevent low back pain, because it can strengthen the muscles at the back of thighs and back. It is reported that walking backwards can also protect the cerebellum, which is conducive to improving the flexibility and coordination of the human body and other good fitness functions. It is a very effective and beneficial method for the elderly.
Exercise should choose an open, flat and obstacle-free place. The pace should be controlled at 45-60 steps/minute, and the distance is generally 600-1000 m. It depends on individual circumstances.
Second, fitness running
Fitness running is a popular sport and is not limited by various conditions. As long as there is a road, you can run. Regular exercise and running can effectively enhance and improve the functions of cardiovascular system, respiratory system, digestive system and nervous system, inhibit or delay aging and prolong life.
The basic requirements of fitness running are: standing upright or leaning forward slightly, thighs driving calves, all feet touching the ground, arms swinging naturally, eyes looking straight, and paying attention to rhythmic breathing when running.
The elderly should pay attention to the following issues in fitness running:
1, according to the physical condition and exercise ability of the exerciser, arrange the exercise amount and intensity. Number of runs, distance, speed, etc. You should do what you can, and you should not engage in activities beyond your ability.
2. Pay attention to gradual exercise. Fitness running has a certain physiological load on human body. When the body adapts to a certain kind of clothes, it is necessary to increase the amount of exercise appropriately, but it should be gradual from small to large, and it should not be rushed, otherwise it will be counterproductive.
3, we must persist all the year round, not intermittently. The purpose of fitness running exercise is to enhance the functions of multiple systems of human body, but it can not be realized in a short time. Therefore, fitness running should be persistent and persistent.
Finally, I hope the above methods can help you keep fit and prolong your life.