At the age of seventy, it is still important to keep exercising!
Some friends think that we should stop exercising around the age of 70. This idea is wrong. Exercise can make us feel better, improve our energy level, enhance our endurance, strengthen our muscles and keep our joints flexible. This is very important for the elderly. In addition, exercise can improve our mood and make the elderly have better self-confidence and sleep quality.
When we are 70 years old, many people may suffer from some chronic diseases, such as arthritis, heart disease, diabetes and osteoporosis. Through scientific and reasonable exercise, these diseases can be combated.
Proper exercise can help us maintain a better heart state, help us regulate blood sugar, and properly carry out some weight-bearing exercises, such as brisk walking and walking, which can help the elderly to fight osteoporosis. For patients with osteoarthritis, proper exercise can also help us maintain the strength of muscles around the joints, avoid muscle atrophy and muscle reduction, and also help us maintain the joint angle, so as not to seriously limit our joint function and affect the lives of the elderly.
What many people can't think of is that proper exercise can protect our brain health. A study shows that people over the age of 65 who exercise regularly are 47% less likely to develop dementia nine years later than those who don't exercise regularly.
So what kind of exercise is more suitable for the elderly? Everyone's choice is different because everyone's physical condition is different. It is recommended to take a walk, swim quickly and jog if possible. In order to maintain the flexibility of our joints, proper Tai Ji Chuan training and some yoga training are also good choices.
Please pay attention to the combination of aerobic exercise and anaerobic exercise to achieve better results. For anaerobic exercise, simply speaking, it is a good choice to use yoga belt for resistance training or lift dumbbells. For the elderly, it will not increase too much burden, but also maintain muscle strength.
It's important to avoid falling.
For the elderly who are about to turn 70, it is very important to do a good job in preventing falls in their daily lives. Because the elderly in this age group will be relatively weak in balance and physical response, and many elderly people will have certain osteoporosis. Once they fall, they will probably cause fractures. If a hip fracture occurs, it will seriously affect the life span of the elderly, because this fracture is called the last fracture in life, which will lead to bed rest for the elderly, thus increasing the risk of pneumonia, bedsore and cardiovascular diseases.
You must install a handle in your room, especially in the bathroom. In this way, we will avoid slipping in the bathroom. When taking a bath, be sure to put a non-slip mat under your feet. The house must be neat and clean. Don't have too many obstacles on the ground, which will increase the risk of falling.
When you are outdoors, you should also pay attention to the choice of environment. The road surface should be flat. Don't choose to exercise in a rugged environment. If the weather is cold, slippery or snowy, try not to exercise outdoors. Choosing to exercise at home is also a good way. Dr. Xie is from the northeast. When it snowed this winter 1, he received dozens of old people's fractures a day, thinking that there would be no problem. As a result, he fell on the slippery ground.
Diet is very important.
I believe many elderly people know that their diet is low in salt, sugar, fat and purine.
Here, Dr. Xie would like to emphasize with you that with the growth of age, we should appropriately increase the intake of fruits and vegetables, because these two foods can help us lower cholesterol and have certain anti-cancer effects, especially for some elderly people with intestinal problems. Appropriately increase the intake of vegetables, especially dark green vegetables (broccoli, etc. ), can help us eat more dietary fiber, and has a certain laxative effect.
Eating less exquisite staple food and increasing the intake of whole grains and coarse grains appropriately can help us supplement more vitamins and various elements, which is very important for maintaining health.
Don't live alone, learn to embrace aging and community activities.
When Dr. Xie goes out to the clinic, he has to see many elderly people around 70 years old every day. When giving advice to the elderly, some old people will habitually say that they are over 70 and can live one day at a time!
In fact, this idea is completely wrong. It doesn't mean that people are out of touch with society when they are old, and diseases can be cured.
For the elderly, learn to embrace aging. Some studies show that people who have a positive attitude towards aging live 7.5 years longer than those who have a negative attitude.
For the elderly, we must get used to aging. For the changes brought about by the body, we should actively participate in community activities, do not treat the elderly life at home negatively, communicate more with people and learn more new skills, such as learning to play the piano, using smart phones, enjoying a convenient modern life, or reading more books. These are all good adjustments to the elderly life.
Moreover, when learning these skills, our brains have also been exercised, so as not to let the brain decline, keep using it and keep curiosity about new things, which is also a very important measure for us to keep our brains healthy.
Some scholars have studied the characteristics of the elderly in areas with large longevity population in the world, and found that their lives have a certain purpose and a good sense of purpose, which is really very important to prolong the life span of the elderly.
Maintain healthy sleep habits.
There is a rumor that old people don't need more sleep, which is completely wrong. Old people need exactly the same sleep time as young people. Suggest 7-9 hours a day, so that our bodies can get a better rest and our functions can be better adjusted.
It is suggested that the elderly must adjust the sleeping environment to make the sleeping space quieter, avoid the noisy environment affecting sleep, avoid sitting on the sofa or lying in bed watching TV for a long time during the day, and ensure that they can go out for activities every day. Proper exercise can help us develop good sleep habits. If you have serious sleep disorders, I suggest that you must seek the help of a professional doctor and take appropriate drugs or professional measures to regulate your sleep.
Actively face chronic diseases!
It is unrealistic to be healthy at the age of 70. For example, it is normal for some elderly people to have some chronic diseases such as hypertension and diabetes. What parts have been used for 70 years without any problems?
With these problems, don't feel anxious for the elderly. These diseases can be controlled by scientific and rational drugs and improving living habits. You must learn to find a doctor you trust, communicate with doctors more, and know your physical condition in time. You should control these chronic diseases in a safe and controllable range, learn to walk with them and enjoy a relatively healthy old age.
Two sports are very important for the elderly!
● Ankle pump movement. In fact, it is very simple, that is, bending and rotating our ankles can accelerate the blood circulation of lower limbs and play a very good role in preventing vascular diseases of lower limbs. This action is simple and easy. You can do it whenever you want.
● levator ani exercise. It has a good effect on strengthening pelvic floor muscles in the elderly, and it will be effective if you persist in doing it.
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Life is seventy, and now it's not rare!
There are many 70-year-olds still working!
For the 70-year-old man, how to keep fit and better ensure our health? Dr. Xie gave you some brief introductions in the article. If you have relevant experience, please write down your experience in the comments section of the article. Dr. Xie will interact with you and let's discuss how to deal with the old age.