The first situation: I'm afraid I'll hurt my bones and joints, so I won't leave if I can't move. Uncle Niu is a very lazy person. He usually goes to the vegetable market to buy a dish and take the bus. Although there are only two stops, he thinks it can save the use of knee joints. In his words, when people get old, they will use less knee joints, so we should save them. He doesn't exercise easily either. He usually watches TV plays, newspapers and magazines at home and spends a lot of money.
Things didn't develop according to the development trend predicted by Uncle Niu. Two years later, he noticed that he had slowed down and was weak. He used to pick up rice with one hand, but now he can't pick it up. After diagnosis, Uncle Niu suffers from sarcopenia, which is related to sedentary and lack of physical exercise.
The second situation: come every day to slow down the overall goal. The situation of another aunt Huang is just the opposite. She is a person who can't spare time. After retirement, she will go out for a walk every day. At first, she took four or five thousand steps, but everyone ranked first in more than 10 thousand steps, so she also raised her standards and expected her grades to go up.
Huang Auntie's daughter advised her mother that she didn't have to fight for exercise if she got osteoporosis, but Huang Auntie wouldn't listen, saying that she would be really old if she didn't toss around, and it was difficult for her to spend her old age casually. After walking for a while, Aunt Huang found that the back of her right foot was swollen, and it hurt when she left. After the examination, her bone actually cracked.
The situation of these two patients is typical. The former is worried about poor health, afraid to do too much exercise, unwilling to do multi-theme activities every day, and worried about constant illness. The latter has appeared problems related to human bones, but is unwilling to reduce the intensity of exercise, which eventually leads to fractures. Neither of these categories is desirable.
After the age of 60, how much is it unqualified to walk every day? Maybe you have set the standard for "people" to walk on two legs, but how much and how to walk is also a problem. In fact, scientific research has already reached the correct answer, and people who are not clear don't read it.
The analysis in JAMANetworkOpen magazine shows that middle-aged and elderly people can take 7000 steps every day, which is beneficial to the human body and prevents various diseases. Walking a little more is not necessarily good. After all, the bones of middle-aged and elderly people are no longer young, and they will be damaged if they exceed a certain level. Just get better, there is no need for more, 7000 steps is enough.
Especially for the elderly with more abdominal fat, they should stick to walking.
In daily life, obese old people usually don't like walking very much. When they like to walk, their belly fat will sway, making their hearts and stomachs uncomfortable, and they will continue to pant. This kind of old man walks slowly and doesn't like to walk fast. He doesn't want to walk for a while and his legs are very sour.
In the past, people thought that the bones of the elderly were not strong enough to support them to walk for a long time. However, through research, it is found that too much abdominal fat in the elderly can also cause slow walking and weakness of hands and feet.
This is because, when people get old, the body fat in abdominal cavity will increase. Whether it is a boy or a girl, body fat will cause too many inflammatory factors to consume the whole body muscles. Therefore, the elderly will easily fall and their hands and feet will be inflexible. If the elderly want to walk faster and have a lot of muscles, they should lose weight as soon as possible, adjust their diet, and then assist in moderate fitness exercise.
How should obese and hypertensive elderly people walk correctly? After eating, take a rest in the room for a while, then go outside for half an hour to strengthen the stomach and digestion. The time should not exceed 40 minutes. Closely around residential areas or nearby parks, take two round trips. Note that the time for walking should be after dinner or lunch, which is relatively less harmful to cardiovascular and cerebrovascular diseases.
When patients with hypertension walk, don't always look down at the road, which is very easy to get dizzy. They should look up slightly, keep their eyes in the distance, hang their arms on their legs, of course, they are trembling, and their steps are cheerful and not procrastinating. You'd better wear a pair of shoes with elastic foundation. Walking can save a lot of energy.
Obesity and hypertension are the only two problems. Moderate-speed exercise is more effective, and blood pressure is high. Walk slowly first. Old people who are weak and tired need to start training gradually from walking.
When the elderly go out to exercise alone, they need to prepare mountain spring water, wet tissues, mobile phones, first-aid medicines and other items in advance to avoid accidents. If accompanied by relatives, you can leave your belongings to your relatives to take care of, travel lightly and have enough money to invest in fitness activities. In any case, it is best to stick to it and always be afraid of walking unsteadily, and find a suitable exercise method.