Why is the difference so big? In addition to personal physical factors, it is also important to maintain a healthy lifestyle and do a good job of health conditioning intervention in daily life. Many women who can keep healthy and energetic over 50 have a good habit of exercising, and exercise is indeed an important way for middle-aged and elderly female friends to keep healthy. For female friends after the age of 50, what benefits can you bring by insisting on exercise? How to exercise to keep your body active? Today's popular science article will introduce this knowledge to female friends.
It is important for women to exercise more after 50. This exercise is not only physical exercise, but also mental and spiritual exercise. Various kinds of exercise can bring many health benefits to women.
The decrease of estrogen level in menopause and postmenopausal women has a great influence on the acceleration of calcium loss and muscle cell loss. Therefore, osteoporosis, decreased muscle strength, musculoskeletal pain and easy fracture are all common health problems for women. In addition to supplementing basic nutrition such as calcium and vitamin D, middle-aged and elderly women can also stimulate the vitality of muscle cells by strengthening exercise and slow down the decline of muscle quantity and strength. At the same time, it is also beneficial to promote calcium metabolism, reduce bone loss and reduce the risk of osteoporosis. At the same time, exercise can also enhance the balance ability of the body and reduce the risk of fracture caused by falling. These aspects are very important for the health of middle-aged and elderly female friends.
Middle-aged and elderly women insist on physical exercise, which can enhance the body's metabolic ability, help to control the common metabolic chronic diseases such as hypertension and hyperlipidemia in middle-aged and elderly people, and also enhance the exercise of cardiopulmonary function, enhance the heart pumping function, and reduce the risk of cardiovascular and cerebrovascular diseases.
Many middle-aged and elderly women will also have emotional changes during menopause, which are prone to anxiety, depression and other emotions, and it is not easy to improve. Moderately strengthening exercise, or doing some psychological relaxation exercises such as meditation, is helpful to relieve stress, improve depression, soothe the mind, and reduce the problems that anxiety, depression and other emotions accumulate and develop into diseases.
There are also many women who have symptoms of autonomic nervous disorder during menopause, and the balance between sympathetic nerve and parasympathetic nerve is broken, which easily leads to various discomfort symptoms, including hot flashes, night sweats, insomnia, gastrointestinal discomfort, insomnia, emotional disorders, and unexplained palpitations. These are all related to autonomic nervous disorder. Strengthening physical exercise and moderately strengthening physical exercise will help to improve the balance of autonomic nerve and reduce various discomfort symptoms caused by autonomic nerve disorder.
In the middle-aged and elderly stage, whether women or men, there will be some phenomena such as mental decline, poor memory, difficulty in concentration and easy forgetfulness. It is very common for middle-aged and elderly friends. If you can do moderate physical exercise and mental exercise regularly, it will also help to keep your mind sharp and keep your brain active.
The advantages of the above aspects are only to attract jade. In fact, the benefits of sports go far beyond these. For female friends after 50 years old, it is a safe and healthy way to adjust their lives to maintain a good mental state and physical state, which deserves our long-term persistence.
How to "exercise"? It is too one-sided to understand this kind of exercise as a certain way of exercise, such as walking and swimming. For middle-aged and elderly female friends, we might as well summarize this exercise method into several aspects. Doing some exercises alternately like this can benefit us more physically and mentally, which is the correct way to make our life full of vitality and more exciting.
1 strength training
Should middle-aged and elderly women emphasize strength training? It sounds incredible, but in fact, moderate strength training is very important for middle-aged and elderly women to maintain musculoskeletal health.
Strength training doesn't necessarily make you build a strong biceps brachii. Strength training helps to protect the health of muscles and bones and strengthen weight control. For middle-aged and elderly female friends, strength training can be carried out according to their own situation, such as elastic band stretching training, squat or lunge training, and strength training with dumbbells, kettlebells and other equipment.
Combined with your own actual situation, strength training step by step is helpful to keep the vitality of muscle cells and keep the bones strong. Pay special attention to the exercise of major muscle groups, such as shoulder, arm, abdominal muscles, hip, chest, legs and other core muscle groups. Carry out strength training at least twice a week for at least 30 minutes each time, and exercise important muscle groups in various parts of the body through rapid switching between different exercises.
2. Aerobic exercise
Aerobic exercise is a well-known way of exercise, and it is also a way to encourage middle-aged and elderly women to do it often. Through exercise, speeding up the heart rate and respiratory rate can enhance the exercise of cardiopulmonary function, promote blood circulation, enhance the metabolic function of the body, and also contribute to the health of bones and joints.
To say that aerobic exercise is more diverse than strength training. Walking, jogging, square dancing or other dances, tennis, badminton and other swinging ball games are all types of aerobic exercise. You can choose your favorite aerobic exercise mode according to your actual situation.
For female friends with joint problems, you can try to choose walking, swimming, elliptical machine, aerobic exercise in water and other ways to reduce joint pressure and play an exercise role. If conditions permit, do aerobic exercise at least four times a week for at least 30 minutes each time. If there is not enough time, it can even be divided into small pieces of 10 minutes. The goal is to maintain normal conversation after exercise, but not to sing.
The way of aerobic exercise need not be too rigid, you can choose it reasonably according to your own situation, and you can also integrate these activities into your daily life, such as finishing housework quickly or taking care of flowers and climbing mountains in the yard. These are also physical activities and sports.
Step 3 stretch
Stretching exercise is also very important for the physical exercise of middle-aged and elderly friends, which helps to improve the balance ability of the body, reduce the risk of falling, and exercise healthier and more flexible muscles. Doing some stretching exercises, or doing stretching exercises such as yoga, pilates and arm strength rings, can improve the flexibility and balance of the body and is a very good exercise method.
It is important to pay attention to step by step and never strain your muscles excessively. These stretching exercises can be integrated into aerobic exercise and strength training. The combination of muscle stretching and deep breathing not only helps to relieve muscle soreness that may be caused by exercise, but also helps to strengthen the management of emotions such as stress and anxiety and relieve symptoms such as hot flashes.
4. Psychological exercise and training
We should not only emphasize physical exercise, but also pay attention to mental and psychological conditioning. Strengthening social communication, communicating with friends, finding one's own goals in life, realizing or practicing one's own ideals through hard study, learning a new knowledge, or playing some educational brain games with the brain will all help to slow down the decline of brain power and maintain a keen mind and flexible thinking ability.
In addition, middle-aged and elderly female friends can also learn meditation. Meditation plays a very good role in meditation and eliminating stress, and also helps to strengthen the conditioning and improvement of metabolic problems such as hypertension and high cholesterol. It is a good way to relax the mind and improve the mental state, which has a good effect on improving physical and mental health.
The above four kinds of "exercises" include physical exercise and mental and spiritual exercise. For middle-aged and elderly female friends after 50 years old, if they can be properly combined and matched, it will certainly help to maintain physical vitality in the middle-aged and elderly stage.
We must not understand exercise as an activity that consumes money and time. In fact, it can be integrated into our daily life. In the course of our normal life, we can spare some time or actively do physical and mental exercise according to the situation, and our health will naturally come back, don't you think?
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