1, running is better than walking.
Exercise is good for longevity, but you should do what you can. Some old people like to run fast in the morning exercise, which is not worth promoting. Because, when running, the oxygen consumption of the body will increase, which will easily lead to shortness of breath and hypoxia, and most elderly people themselves suffer from chronic diseases such as hypertension and bronchitis to varying degrees, which is easy to induce myocardial infarction or cerebrovascular accident. For the elderly, the best choice for exercise is walking, shaking hands, patting shoulders and twisting the waist and hips at the same time. Old people with good health can try jogging, but they must warm up and tidy up before running.
2. Singing is better than listening
Listening to a tune to relieve loneliness is a hobby of many elderly people. But if you want to achieve the effect of prolonging life, just listening is not enough. Old people had better choose to sing it. Singing loudly often can not only increase vital capacity and improve heart and lung function to a certain extent, but also improve cognitive ability and enhance thinking vitality and memory. From the psychological point of view, singing can effectively regulate emotions: sad songs can help vent dissatisfaction and depression, brisk songs can increase happiness, and classic old songs can also arouse people's memories of youth, add vitality and be full of hope for life.
3, medicine is not as good as food.
Nowadays, more and more elderly people pursue the nourishing effect of oral liquid and vitamin tablets, or are overly superstitious about Chinese herbal medicines such as ginseng and astragalus. In fact, no matter what kind of health care products are, they are prone to some disadvantages, such as unclear ingredients, inappropriate drugs, excessive application and so on. In contrast, food supplement comes from daily food, which is slow but gentle. For the elderly who are in good health, it is good to arrange three meals reasonably, and the food is fresh, diverse and balanced. The reasonable dietary composition of the elderly includes: about 300 grams of grain, 50 grams of meat and poultry, 50 grams of fish and shrimp, 25 grams of eggs, 50 grams of beans and bean products, 500 grams of vegetables, 250 grams of fruits, 250 grams of milk and dairy products and 25 grams of edible oil. It should be noted that according to the physical characteristics of the elderly, food should be soft, rotten, warm and tasteless.
It is better to sleep more than to eat more.
There is a folk saying that it is better to sleep for five nights than to eat ginseng. It means that it is better to sleep well than to eat well. With the change of age, the sleep time and quality of the elderly will gradually decline, which needs to be paid enough attention. The quality of sleep will directly affect the resistance of the elderly to diseases. Under normal circumstances, the elderly aged 60-80 should have 6-8 hours of adequate sleep every day. But sleeping more than 10 hour or less than 4 hours is not good for your health. It is recommended to prepare for sleep at 2 1 o'clock every day, and it is better to sleep at 22: 00 to 23: 00, and not to exceed 0: 00 at the latest. In addition, pay attention to taking a nap every day, with half an hour to l hours as appropriate, and drink a cup of boiled water before going to bed.
Food suitable for the elderly in winter.
1, dog meat
Dog meat contains more taurine and peptides, but little fat. Traditional Chinese medicine believes that dog meat is warm, has the effects of tonifying kidney, helping yang and dispelling cold, and has a good effect on low back pain, chills, nocturnal polyuria and calorie increase.
2. Rod
Perch is rich in digestible protein, fat, vitamin B2, nicotinic acid, calcium, phosphorus, potassium, copper, iron and selenium. Traditional Chinese medicine believes that perch is warm and sweet, and has the functions of invigorating spleen and stomach, nourishing liver and kidney, relieving cough and resolving phlegm. In winter, perch is fat and pleasant, and the fish is delicate, which is the best season to eat perch.
3. Milk
Milk is one of the best sources of human nutrition. Protein contains 9 essential amino acids; Fat particles are small and highly dispersed, so the digestibility is high; The carbohydrate in milk is mainly lactose, which is beneficial to the reproduction of lactic acid bacteria and inhibits the growth of spoilage bacteria. Chinese medicine believes that milk is sweet and flat, and has the functions of nourishing the body, promoting fluid production and moistening the intestines, and quenching thirst. Pay special attention to calcium supplementation in winter. Calcium in milk is not only rich, but also easy to be absorbed.
4. Auricularia auricula
Auricularia auricula contains many trace elements, such as vitamin B 1, B2, carotene, mannose, xylose, lecithin, cephalin, calcium and iron. It can prevent blood coagulation, cardiovascular and cerebrovascular diseases and dry stool. Traditional Chinese medicine believes that auricularia auricula is flat and sweet, has the effects of invigorating qi, improving intelligence and promoting blood production, and is effective for anemia, backache, leg weakness and numbness of limbs.
5. Mushrooms
Mushrooms contain a variety of vitamins and minerals, more than 50 kinds of enzymes, free amino acids, choline and so on. , can inhibit the synthesis of cholesterol in the body, promote the decomposition and excretion of cholesterol, and prevent the increase of blood lipids.
Old people in life all have this idea. Everyone will think that proper running is not as good as walking slowly. Some elderly people will listen to some tunes in their spare time, while others want to sing as much as possible. This can suggest that the elderly should take proper health care according to their physical health and better maintain the health rules.