Health is not a slogan, it doesn't need rhetoric, just a little skill and persistence. Let's have a look!
Eat three meals well, stay away from false health and return to true nutrition;
Exercise 50 exercises muscles, 60 exercises toughness, and 70 exercises the whole body;
Praise others spiritually and appreciate yourself;
Prevent chronic diseases, make up shortcomings, and nourish healthy qi.
Guidance expert
Wu Tao, Chief Nutritionist, Department of Nutrition, Beijing Tongren Hospital;
Ding Minmin, national second-class public dietitian;
Chen Zhigang, National Social Sports Instructor;
Peng Guoqiu, director of the Department of Psychosomatic Medicine, the First Affiliated Hospital of Chinese People's Liberation Army General Hospital;
Chen, Director of Medical Psychological Counseling Center of Shanghai Second Medical University.
prescribe a diet
Stay away from false health and return to true nutrition.
Grasp three meals and you won't have to buy health.
Eat proper amount of vegetables, fruits and dried fruits, 1000 mg of calcium every day, and choose appropriate vitamins and nutrients according to your own situation and conditions.
Middle-aged and elderly people have a big problem: after 45 years old, they need less energy and eat less than before. Although the organs gradually degenerate with age, the required nutrition is not lacking. Therefore, grasping three meals for middle-aged and elderly people is a technical activity, and it is impossible for a person to eat one thing.
How to stay away from false health and return to true nutrition? How to eat three meals? Ding Xiangjian suggested:
1, control the total daily diet, and it is best to eat seven or eight points.
2, whole grains, fruits and vegetables, fresh chicken, duck, fish, tofu, egg milk can be eaten. But you need to eat more calcium, iron, zinc, protein and vitamins than when you were young.
3. It is recommended to eat no less than 1 kg of vegetarian dishes every day, half of which are dark vegetables.
4, calcium daily 1000 mg, especially suitable for postmenopausal women.
Recommended food: milk, dried bean curd and other bean products, hazelnut, alfalfa, shrimp, amaranth and so on.
do gymnastics
50 bucks to exercise muscles
60 practice toughness
70 practice the whole body
Fitness expert Chen Zhigang pointed out that middle-aged and elderly people are prone to osteoporosis without exercise, but exercise should be moderate:
45~55 years old
People of this age can moderately increase the amount of exercise to ease the speed of muscle decline.
Events: 30~40 minutes of aerobic exercise (such as jogging, swimming, mountain climbing, boxing, etc.). ) You can schedule each exercise. After aerobic exercise such as jogging, you can arrange explosive exercise for 3~5 minutes, such as sprinting 50~ 100 meters quickly and doing it intermittently for 3~5 times; After swimming, you can do 10~ 15 in-situ abdominal jumps continuously, and do 2~3 groups, etc.
Frequency: Each exercise should include 10~ 15 minutes of preparation and finishing activities. Basically keep the rhythm of 2 days of exercise and 1 day of rest. You can also participate in some group sports such as ball games from time to time according to your hobbies.
55~65 years old
People of this age can add some flexibility exercises and flexibility exercises in sports to delay the decline of the nervous system.
Events: Aerobic exercise (such as jogging, swimming, mountain climbing, boxing, etc. ) You can arrange about 20 to 30 minutes every day. After the body is fully warmed up, do stretching or strength exercise 15 to 20 minutes.
Frequency: You can exercise 5~6 times a week.
70 years old
After this age, the physical function is greatly reduced, which is not suitable for long-term exercise, and the exercise method should be more moderate.
Events: Exercise with slow movements and controllable intensity, such as walking and Tai Chi, should be carried out.
Frequency: To shorten the time of each exercise and increase the times of daily exercise, it can be 1~2 times or even 3~4 times a day, and the time of each exercise can last for 20~30 minutes according to the endurance of the body.
After 75 years old
People gradually lose their athletic ability when they get old. Don't exercise too much, let alone force yourself. The principle of exercise is: do whatever exercise you can.
Project: the range and intensity of exercise should be within the tolerance range, and it is best to have children around to monitor.
Frequency: just exercise for 20~30 minutes each time, 3~4 times each morning and evening, and insist on it every day.
intelligence
Live in the present
psychologic equilibrium
Through self-reflection, to achieve the perfect realm of body and mind
People clean themselves every day and have regular physical examinations. In fact, they should also keep their own psychology every day and often ask themselves if they are in a good mood.
When people reach old age, health care focuses on nourishing the heart and morality. This is the reason why benevolent people live long. Play your cards well and live your life. People who have been living in the past are depressed, while those who have been living in the future are anxious. Only grasp the present. Professor Chen said that great changes are taking place in China society, and it is important to grasp yourself and live the present.
prevent disease
Prevention of chronic diseases
Strengthen weak links
Nourish healthy qi
Professor Peng Guoqiu suggested that at the age of 50, the focus should be on preventing chronic diseases, tumors and acute injuries.
By the age of 60, most people feel that their physical strength is obviously not as good as before. Diseases such as hypertension, diabetes, hyperlipidemia, fatty liver, male prostatic hyperplasia and female ovarian failure are coming quietly. It is particularly important to prevent the deterioration of chronic diseases. Suggestion:
Have at least 1 physical examination every year. Don't throw away every test result, even if it is normal. This is an important reference. For some projects with abnormal indicators, they should be reviewed every 3 months.
People's health is not determined by the functional state of their strongest organs, but by the functional state of their weakest organs; So "complementarity" is more important. It is necessary to know the functional state of various organs at this stage, and at the same time learn health care and first aid knowledge, such as hands-on cardiopulmonary resuscitation and first aid of tracheal foreign bodies.
Keep a regular life schedule. Try not to stay up late and don't let yourself be in a state of fatigue for a long time. Adhere to a balanced diet and exercise, try to smoke less secondhand smoke and drink less.
Middle-aged people tend to get fat, but they should not exceed 10% of the standard weight at most.
Stay away from fake health, return to true nutrition, and make three meals well, which is better than taking tonic! Remind all friends in the WeChat circle!
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