Definition and mechanism of aging, aging is a series of degenerative changes in physiological functions and morphology with the natural growth of human body.
1982 The United Nations World Assembly on Ageing proposed that 60 years old is the starting age of old age.
The influence of physical exercise on the sports system of the elderly
(1) skeleton
When people reach old age, it is mainly manifested in the gradual loss of bones and inorganic substances, resulting in osteoporosis.
Exercise is effective in preventing osteoporosis. Because participating in sports can thicken the density of the outer layer of bones, and the sponginess of the inner layer also changes correspondingly in structure to adapt to the tension and pressure of muscles, so that bones become stronger and bear greater loads. It plays an important role in improving the fracture resistance, bending resistance, compression resistance, tension resistance and torsion resistance of bones and preventing senile fractures. Exercise can also improve the blood circulation of bones and delay the aging process of bone cells. The influence of physical exercise on the sports system of the elderly
(2) joints
With the increase of age, the stability and flexibility of joints gradually decline.
Regular exercise can enhance the toughness of joints, improve the elasticity and flexibility of joints, and prevent senile arthritis, muscle atrophy near joints, ligament relaxation, decreased synovial fluid secretion and joint stiffness. The influence of physical exercise on the sports system of the elderly
(3) Skeletal muscle
People's muscle strength begins to weaken at the age of 30, especially after 60. At the age of 70, muscle strength is 60% of that of young people. Old people who often take part in physical exercise have less muscle atrophy and their muscle strength can be maintained to a certain extent. Effect of physical exercise on cardiovascular function of the elderly
With the progress of aging, the stroke output decreases by 65,438+0% every year. Compared with 25-year-old people, the stroke output of 65-year-old people is reduced by about 40%, the cardiac output potential of 70-year-old people is 50% of that of 40-year-old people, and the maximum oxygen intake of 65-year-old people is equivalent to 30% of that of 25-year-old people.
Aging will also lead to the decrease of vascular elasticity, hardening, narrowing of lumen, increase of blood flow resistance and increase of arterial pressure. Aging weakens the regulatory function of autonomic nerves that control blood flow.
Scientific and reasonable physical exercise is helpful to improve myocardial metabolism and coronary circulation. Endurance physical activity can improve aerobic capacity, reduce blood triglyceride content and increase high density lipoprotein content, which is helpful to protect the heart and prevent myocardial infarction. Effect of physical exercise on respiratory function of the elderly
Usually, lung function begins to deteriorate gradually around the age of 30, and the deterioration is accelerated after the age of 60. The three most important changes of respiratory system aging are: the alveolar volume gradually increases, the elastic supporting structure of the lung changes, and the respiratory intensity weakens. Regular exercise for the elderly can delay the aging process of respiratory function. Effect of physical exercise on the nervous system of the elderly
After entering old age, brain cells will decrease by 10% ~ 17%. Regular physical exercise has a positive effect on delaying arteriosclerosis. Old people who exercise regularly can give their tired brains a good rest, keep energetic, exercise quickly, accurately and forcefully, and keep their bodies flexible and flexible.
In addition, there are the effects of physical exercise on the metabolism of the elderly, the effects of physical exercise on the body composition of the elderly and so on. So, what are the health standards for the elderly? A large number of scientific studies have proved that physical exercise helps the elderly to speed up blood circulation, improve metabolism, and make the functions of various organs full of vitality, thus delaying aging and prolonging life. Regular participation in scientific physical fitness activities is of great significance to the prevention and treatment of many senile diseases. Psychologically speaking, the elderly who often participate in physical fitness can get a good psychological adjustment through interpersonal communication and understanding their potential in sports, which is also of great benefit to enriching the spiritual life of the elderly and promoting their health. The contents of physical exercise for the elderly are also very diverse. The physical exercise items selected by the elderly should reflect the requirements of comprehensive exercise and avoid overloading an organ or limb. The elderly should choose aerobic exercise with slow movements and easily controlled intensity, mainly to improve cardiopulmonary function, such as Taiji series, Mulan boxing, walking, jogging, swimming, gateball, traveling, aerobics for the elderly, square waltz and so on. The arrangement of load intensity should be small, the arrangement of quantity should be appropriate, and it should be different according to different needs.