But now the development of the facts is quite different from what we imagined! As far as my personal experience is concerned, there are many nursing homes, and there are many kinds of medicines. You can open a pharmacy!
What hypertension, hyperglycemia, hyperlipidemia, coronary heart disease, cardiovascular and cerebrovascular diseases, colds, scapulohumeral periarthritis, these diseases have come to you! Let our old age be miserable!
So more and more people took to the road of running. Now we can see old people exercising everywhere in the street. Watching them struggle really makes us sigh: people nowadays pay more and more attention to their health!
Indeed, running for the elderly can improve health! However, due to the deterioration of the physical fitness of the elderly and the decline of knee function, we must pay attention to running at this time, otherwise it is easy to hurt our knees!
So how can the elderly prevent our knees from being damaged when running?
1. Relax muscles
Old people must fully warm up and stretch before running! This can relax muscles and improve the elasticity of ligaments, thus absorbing more impact and protecting knees!
If we are stiff before running, our muscles will be weak, the probability of knee injury during running will increase greatly, and the running posture will be unnatural!
Step 2: Enough is enough.
Old people run more in pursuit of health, so in order to protect their health, they must stop running and never exercise too much!
Our daily exercise time, it is best not to walk more than 50 minutes, and it is best not to run more than 30 minutes! So that our knees will not be damaged by excessive exercise!
Attention intensity
If we are elderly people, then use 200- our age, multiplied by 70%! This is the healthiest heartbeat intensity we can bear, so that we can achieve a good exercise effect!
The greater the intensity of running, the greater the probability of our knee injury, so in order to reduce the pressure on our knees and keep healthy, we should pay attention to the intensity of running!
Ensure nutrition
Because the physical function of the elderly is gradually deteriorating, it is particularly important to supplement adequate nutrition at this time! For our usual diet, we should have high carbohydrate, high protein and high vitamins!
At the same time, eat more calcium, so that your knees will become stronger and stronger during running. Vitamins can prevent inflammation and arthritis!