Xu Bin

archiater

Department of Orthopaedics, Eastern Theater General Hospital

The elderly should exercise reasonably according to their own physiological characteristics, physical condition and psychological state.

The elderly can keep fit and prolong life through moderate exercise, but effective guidance should be given to the scientificity and rationality of their exercise. As far as physiological characteristics are concerned, the organ function of each system will deteriorate from old age.

Generally speaking, muscles begin to degenerate around the age of 45, especially in explosive power and endurance, which is closely related to the elderly and their own situation. Skeletal degeneration generally begins in female menopause, and men are about 55 years old. Therefore, the elderly should not exercise vigorously, and should choose appropriate exercise methods according to their own psychological and physiological characteristics.

Because of musculoskeletal degeneration, long-term strenuous exercise has a great influence on the joints of the elderly, especially the knee joint and shoulder joint, which are easy to be injured during exercise. Therefore, it is suggested that the exercise frequency of the elderly should be about 3~5 times a week, and the exercise time should be within 1 hour to avoid excessive fatigue.

Jogging, swimming, cycling, square dance, Tai Ji Chuan, soft ball and other sports that don't require much bones and muscles are recommended. The physical functions of the elderly are degraded to varying degrees. For the elderly, the best exercise is aerobic exercise with low exercise intensity, such as walking, jogging, swimming, cycling, playing Tai Ji Chuan, doing fitness dance and skipping rope. The specific exercise mode and intensity should be consulted by a professional doctor.

When a person's physical function reaches a certain "optimal" peak, it will gradually degenerate. For the elderly, cardiovascular diseases, osteoporosis and other geriatric diseases may occur.

The benefits of aerobic exercise include the participation of oxygen in energy supply, the participation of major muscle groups in the whole body and the improvement of cardiopulmonary function. Through regular aerobic exercise, muscles contract for a long time, and the oxygen supply capacity of the heart and lungs is enhanced, thus improving the endurance of the heart and lungs.

For example, swimming is not easy to damage muscles and joints, and can effectively protect the knee joint; Jogging can improve the quality of sleep, slow down the quiet heart rate, increase the elasticity of blood vessel wall, and relieve tension and anxiety. Cycling can improve cardiopulmonary function, exercise muscle strength of lower limbs and enhance overall endurance.

But any exercise should be moderate. A lot of physical exercise may damage the skeletal muscle movement system and cardiopulmonary system of the body. Physical exercises suitable for the elderly include walking, cycling, swimming, playing Tai Ji Chuan and square dancing.

1. Moderate exercise for half an hour after meals, such as walking slowly, can promote gastrointestinal peristalsis, help food digestion and absorption, and prevent constipation.

2. If the body permits, the elderly can ride bicycles properly. Cycling can exercise leg muscles and joints, and can prevent arthritis and limb stiffness.

3. Old people who can swim can go swimming. Swimming can make muscles more developed, and it can also help reduce abdominal fat and enhance cardiopulmonary function.

4. Long-term Tai Ji Chuan exercise can improve the internal circulation of the body, relieve some chronic diseases of the elderly, and contribute to the health of cardiovascular and cerebrovascular systems.

Old people who like to dance square dance often dance square dance, which has the function of enhancing memory and improving physical coordination, and is beneficial to physical and mental health. There are many sports suitable for the elderly, such as walking, playing Tai Ji Chuan, playing table tennis and dancing in square dance.

1. Walking: Walking is effortless and suitable for the elderly. In the process of walking, you can consume energy, exercise heart and lung function, move joints and enhance physical fitness.

2. Beating Tai Ji Chuan: Tai Ji Chuan is gentle and refreshing, combining rigidity with softness, without violent movements, which is more suitable for the elderly.

3. Playing table tennis: Playing table tennis is not a big sport, it can exercise the hand-eye coordination ability and brain reaction ability of the elderly, and it is also more suitable for the elderly.

4. Square dance: Square dance can exercise the physical coordination of the elderly, and music can make people feel comfortable. It is also a sport suitable for the elderly.

There are many sports suitable for the elderly, mainly slow movements and low exercise intensity. Old people should not exercise too much. If they feel uncomfortable during exercise, they should seek medical advice in time. Lack of physical activity is a global health problem. According to the statistics of the World Health Organization (WHO), about 365,438+0% of adults in the world are physically inactive, and about 3.2 million deaths are related to physical inactivity every year. For the elderly, physical activity helps to prevent falls and fall-related injuries, as well as the decline of bone health and functional ability.

When it comes to sports, you may think more about exercise. But in fact, physical activity includes not only physical exercise, but also other activities involving physical activity, such as work, travel, housework and entertainment. For the sports activities of the elderly, WHO gives the following suggestions: All elderly people should have regular sports activities; The elderly should do at least 150~300 minutes of moderate-intensity aerobic activity every week; Or at least 75~ 150 minutes of strenuous aerobic activity; Or the same amount of moderate intensity combined with intense intensity, you can get great health benefits. The elderly can also increase the weekly moderate-intensity aerobic activity to more than 300 minutes; Or carry out aerobic activities with intense intensity for more than 150 minutes; Or the same amount of moderate and high intensity combined activities, additional health benefits can be obtained. In the weekly physical activities, the elderly should carry out diversified physical activities, focusing on moderate or high-intensity balance and strength training to enhance their sports ability and prevent falls. When it comes to sports, people think more about exercise. But in fact, physical activity includes not only physical exercise, but also other activities involving physical activity, such as work, travel, housework and entertainment.

For the sports activities of the elderly, WHO gives the following suggestions: All elderly people should have regular sports activities; The elderly should do at least 150~300 minutes of moderate-intensity aerobic activity every week; Or at least 75~ 150 minutes of strenuous aerobic activity.

The elderly can also increase the weekly moderate-intensity aerobic activity to more than 300 minutes; Or carry out aerobic activities with intense intensity for more than 150 minutes; Or the same amount of moderate and high intensity combined activities, additional health benefits can be obtained. In the weekly physical activities, the elderly should carry out diversified physical activities, focusing on moderate or high-intensity balance and strength training to enhance their sports ability and prevent falls.