I am 80 years old in vain, and I have been doing morning exercises in Shanghai Botanical Garden since I retired at the end of 200 1. Once I heard an old man say, "It's good to relax and take a walk", so I began to do morning exercises alone to relax. You're insisting! The effect is very good and I have benefited a lot! I can still relax and walk undisturbed. In my opinion, the elderly don't have to simply pursue the steps. The key is to learn to walk again from the beginning, walk correctly and take every step of life well. The best exercise is relaxing (walking)! I usually can't walk more than ten thousand steps every day! The weather is fine, under the blue sky and white clouds, there is no problem with more than 20,000 or 30,000 steps a day! Of course, if you want to relax all over, you must be serious from head to toe and have certain action essentials. My method is: feet apart, shoulder width apart, empty shoulders and neck, chest and back, abdominal breathing, abdominal sinking, abdominal relaxation, stepping on the spring! Take the waist as the axis, lift and sink, and strive to breathe with your legs without manual operation. At the same time, the abdomen will drive the waist, the waist will drive the crotch, the crotch will drive the thigh root, the thigh root will drive the knee, and the knee will drive the calf ... It should be done under full relaxation! Old people should practice relaxing muscles and activating blood, and their limbs should be flexible. I have developed my limbs and muscles ... Personally, I feel much more relaxed (I might as well go forward) for reference only!
I am seventy-five years old. I wear a pedometer on my pants. I counted it when I put on my pants in the morning. I walk 14 thousand steps every day, which is equivalent to eight to nine kilometers of activity. Among them, I take 3000 steps after dinner, 6000 steps in the afternoon, and the rest are scattered. I'm not tired when I get used to it. I haven't walked enough, but I can't let go. My body mass index is 24, and I feel more suitable. Don't do other sports, don't have three highs, and don't get sick often.
I am 73 years old. I play Tai Ji Chuan for an hour every morning, and then I go to do what I like. Anyway, I have an automatic step counting App in my mobile phone, which can record the activity of a day. I feel that the number of steps a day is 5000~6000, and it is not bad to reach 8000. If you walk more than 1000 steps a day, you will be a little tired.
There is really no uniform standard for this problem. There are many sayings on the Internet, and some say that no one can walk more, which will wear out his knees, which is useless and harmful. Everyone has different physical conditions, different physical qualities, different lifestyles and, of course, different paths, so they take different steps every day. Give a few examples to illustrate:
There are three old people of different ages in my circle of friends, one is 75 years old, the other is 80 years old and the other is 90 years old. Except for 90-year-old Uncle Yang, who doesn't have a pedometer, the other two have "WeChat Campaign" pedometers.
Uncle Yang should be said to be 9 1 year old now. He goes to the vegetable market for about two hours every morning, plays chess for about two hours in the activity room in the afternoon, walks for half an hour in the evening, and chats with his neighbors when he returns downstairs. You can't walk less than 10 thousand every day. I saw it this morning.
80-year-old Lao Hu and 75-year-old Lao Wang are both soldiers. There are many comrades-in-arms in Khufu's WeChat circle, but most of them are recruits he received that year, younger than his age 10 years old. Strive for the first place among dozens of people in the circle of friends every day. Lao Wang and I are both in his circle of friends. More than 30,000 steps a day, more than 1,000 steps a day/kloc-0. Usually it's more than 20 thousand "Every night at ten o'clock, as long as he finds himself the second one, he will go downstairs and leave." Lao Wang said. As soon as we met, Lao Hu took out his mobile phone and said to me, Look, I was the first yesterday, and Wang (Lao Wang) was only over 24,000, and you were over 6,000.
One night (about 65438+1early October), I just arrived at a crossroads in the community and saw a stray dog barking with Lao Wang. When Lao Wang saw it, he was angry: You stray dog took himself as his master and bit me, a man who has lived here for decades. What a blind dog! So he drove the dog away, and the stray dog ran from the road to the garden, followed by Lao Wang; The dog couldn't get away, so he made a sharp turn and ran out of the garden on the other side. Lao Wang jumped out again. The dog couldn't run, so he quickly got into the low bushes and ran away, barking at Lao Wang.
Lao Wang saw me and said, this dog is like a rabbit. Turn sharply before it's too late, or I'll catch it. I didn't breathe heavily when I spoke. People aged 75 or 6 run as fast as young people!
How many steps should a 75-year-old man take every day? It varies from person to person!
The daily exercise of the elderly aged 75 and over must not be generalized, but should be discussed separately according to their physical condition.
The weak is seventy-eight, although he was born more than seventy-six feet. Because my heart was very ill, I went back early last year to look for bargains in street markets that only opened in the early hours of the morning. I got sick on the way home, tried my best to get home, and then fainted at home. Since then, I have changed my behavior.
Since then, I have rarely traveled far, and Jian Kang's family is basically in charge of shopping. Occasionally, the supermarket shopping load will also have difficulty walking and physical discomfort. Now, I don't go out every day. When you are in a bad mood, just walk indoors at home and look at the distance on the balcony. When you are in good health or when you buy cigarettes, you also walk in the street. The rhythm of time is uncertain and enough is enough. Generally, when walking, you don't leave home too far, and you take therapeutic drugs with you (all in the living room, bedside and pocket, and everyone knows it).
You may not believe it. From March 2065438 to March 2003, I was diagnosed with chronic heart disease. I won't go back to the clinic for a week. In the past six or seven years, I went to the hospital for acute enteritis, and then I took aspirin enteric-coated tablets for heart disease and broke out in a rash. I went to the hospital to get some ointment and never went to the hospital again. I fainted three times because of illness.
Don't think that old people are against medical rules. I feel that heart disease and diabetes are different. Although heart disease is a fierce disease when you leave, as long as you always pay attention to prevention, you are no different from ordinary people except physical vitality. I didn't take medicine on time, only when I was unwell or before taking a bath. No, everything is fine except that I haven't touched the medicine for a week before taking a shower.
So, even if no one read the post, I still took the trouble to say so much. First, I didn't sleep during the holidays. Second, because the elderly have a bad habit of sleeping for three days during the New Year (they have to get up after noon the next day), so they have more time. More importantly, the elderly want to tell netizens with their own experiences that many physical diseases are harmful!
I live downstairs, and I have a heart attack. At first, his illness was much milder than mine. He goes to the hospital every three days, either in emergency or in hospital. He followed me to the stent and ate Chinese medicine and western medicine one by one. Now the situation is very bad. If he can survive 2020, I feel very lucky!
At present, my medical insurance card has accumulated more than 7 thousand yuan. During this period, my mother bought her a lot of medicine when she was alive, or I would have come out. Of course, if the condition worsens, you must go to the hospital to see a doctor, at least you should be responsible for yourself, but it doesn't mean that you can't see the white without medical insurance.
Finally, I want to tell a few jokes. Some people don't even know their families. No matter how much money is in the medical insurance card, it is not appropriate to cash it out. Forget it!
Seeing that my condition has not deteriorated, many doctors told me with emotion more than once, half jokingly saying: you have good self-help ability, and you can be a doctor's assistant. If China people paid so much attention to diseases, free medical care for all would have been realized long ago!
For 75-year-old people, proper exercise every day can improve their physical condition, but when exercising, they should first do what they can, and then pay attention to whether their physical condition is suitable for exercise. In particular, some people with basic diseases should decide how long to walk, how to walk and when to walk according to their physical condition, which has different effects on our health. Only by walking correctly can we play a more positive role in health. The Dietary Guide for China Residents suggests that everyone should take 6,000 steps every day.
First of all, it is best to take a walk in the morning when the sun rises, which is the best for your health, especially in autumn and winter, when the air is cold, it will be more abundant after the sun comes out, which is more conducive to your health. Take a walk in the morning and exercise more in summer, but it is recommended to sweat slightly in autumn and winter to avoid sweating, catching a cold or causing vasoconstriction. The number of steps you can take in the morning can be around 3000. If you feel a little tired, don't insist. Suggest taking a break. If you take a walk at night, it is recommended to take a walk at 1 hour half an hour after dinner, which will help promote digestion and control weight.
If physical conditions permit, you can gradually increase the number of steps to achieve better exercise effect, as long as you do it step by step, and pay attention not to compete during exercise, taking a little tired but resting as the standard. If you feel tired and uncomfortable after walking back, you should reduce the amount of exercise. Finally, we should pay attention to the health of joints, especially knees. Hot compress at night after exercise can relieve it.
Walking is the best exercise, but don't deliberately set the mileage of walking every day, especially when you are old, otherwise it will be counterproductive.
Exercise should be moderate, not forced. It's good to walk, but you should choose a good path first, and don't walk in places where cars and horses are noisy. Suitable for the shade by the river or grass, with fresh air and quiet environment. Pay attention to the unrestrained style when walking, hold your chest out, walk evenly, take your time and relax. You can hum a little while walking, which is the best way to be happy without distraction.
Walking can help you keep fit and meditate. When you have classes every day, you are old. It is best to take a flat road, but it is not suitable for climbing mountains. Pay attention to safety when protecting your knees.
Hello! Exercise and fitness vary from person to person. Take walking as an example, its exercise intensity is the number of steps (speed) per unit time; The amount of exercise is the total number of steps (distance). Therefore, the appropriate evaluation of how many steps depends on the number of steps per unit time (exercise intensity).
As a 75-year-old man, it is more appropriate to walk 4000-6000 steps every day. As for individuals, we should analyze them in detail. Personal physique, long-term exercise habits, etc.
However, as an elderly person, if walking is the main form of fitness, then there are some reactions after exercise, which can be used as a suitable reference for evaluating the amount of exercise.
1, whether there is plantar fascia ligament pain on the day after walking.
2. After a stage, is there any pain between the toes and the bones of the soles of the feet?
If you feel pain, it means that you are exercising too much, so you should reduce the walking distance and speed appropriately, or take a rest for a while. It can also be relieved by massaging the soles of the feet. If the pain is severe, rest in time and apply Chinese medicine. To avoid chronic plantar fasciitis and plantar metacarpophalangeal joint wear caused by abuse.
I am seventy-five years old this year. How many steps is the best for a 75-year-old? Let me give you my opinion. People of our age have different physical conditions, and the pace of walking varies from person to person. Only the steps that suit you are the best. It depends on your feelings. After exercise, I feel more comfortable, my bones and muscles are more flexible, I don't hold my breath, I don't feel flustered, my joints don't hurt, I don't feel overtired, and my body sweats slightly. The number of steps you take at this time is the best.
Old people should pay attention to the posture and speed of walking. It's best to walk fast and slow every once in a while, take the pace of a soldier, hold your chest out and abdomen in, and swing your arms in place, every minute 1 14 steps.