How do people in their fifties and sixties exercise effectively? Explain it with your own experience?
But when it comes to physical exercise, 100 people have 100, which is even more complicated for middle-aged and elderly people. Because different people have different situations, for example, some elderly people have chronic diseases, some have bad bones and joints, and so on. These are all factors that determine how to exercise effectively.
First of all, good exercise must be done according to your abilities, which varies from person to person. Others say that good exercise may not be suitable for you, especially for some special people. At present, it is generally believed that effective exercise is aerobic exercise, that is, moderate intensity, sustained and rhythmic exercise. For example, walking and running, the simplest and most effective exercise, are generally recognized as good exercise. Of course, there are cycling, mountain climbing, swimming, and now popular square dance, Tai Ji Chuan, yoga and so on.
For middle-aged and elderly people, all the above sports can be chosen, but the premise is that we must do what we can. If you have a bad heart, don't try high-intensity exercise. Just walk and beat Tai Ji Chuan, or even just do housework. If the joints are not good, you can't exercise for a long time, such as running and climbing mountains, which is harmful to the joints. On the premise of ensuring moderate exercise, the most important thing is persistence. You can't run if you remember it, and you can't move if you can't remember it. This kind of exercise can't achieve good results.
The authoritative suggestion is put forward by the World Health Organization: it is recommended that middle-aged and elderly people complete at least 150 minutes of moderate-intensity aerobic exercise every week, or at least 75 minutes of high-intensity aerobic exercise, or an appropriate combination of the two activities. It is not recommended for the elderly to do strenuous exercise or strength training unless they have a fitness hobby when they are young. Generally speaking, ensure that the exercise heart rate is about 100 beats/minute, and there is no discomfort such as chest tightness and asthma. This kind of exercise is a healthy exercise.
Secondly, good sports should be carried out in a targeted manner and stick to it. Let me give you an example first. There was once a 53-year-old hypertensive patient. When I was first diagnosed, although I was taking antihypertensive drugs, my blood pressure was not well controlled. Later, the doctor told him that it is not enough to take medicine alone, but also to exercise more. You are overweight. If you lose weight through diet and exercise intervention, you may get rid of antihypertensive drugs. Then, the patient listens to the doctor and keeps exercising every day. At first, he went to the gym, set himself a goal every day, ran for half an hour, and then did 10 minutes of strength training, which was simply lifting dumbbells. In this way, after two years of persistence, he also lost weight and his blood pressure dropped. Later, under the guidance of a doctor, the antihypertensive drugs slowly stopped. After stopping taking medicine, although I don't go to the gym, I still insist on running every day, and my body has been very healthy.
Having said that, middle-aged and elderly people don't have to go to the gym, but they need at least one thing. It's best to have a plan and make it according to their physical condition. If conditions permit, it is best to make a scientific and feasible exercise plan under the guidance of professional institutions.
For middle-aged and elderly people, there are several main purposes of exercise: first, to strengthen the body and enhance resistance, which is the minimum requirement; Second, for cardiovascular health, enhance cardiopulmonary function; The third is to keep bones and joints healthy and maintain bone density. For patients with chronic diseases such as hypertension, hyperlipidemia, diabetes and coronary heart disease, exercise is more targeted, that is, reducing the three highs and protecting cardiovascular and cerebrovascular health. Therefore, for different groups of people, the exercise plan must be targeted, and you must know why you exercise, so that you can urge yourself to stick to it and achieve your goals.