Uncle Wu is 60 years old this year. During a physical examination about five years ago, he was found to have arthritis in his right knee, but there were no discomfort symptoms at the time, so he didn't take it seriously

Uncle Wu is 60 years old this year. During a physical examination about five years ago, he was found to have arthritis in his right knee, but there were no discomfort symptoms at the time, so he didn't take it seriously.

He himself, who loves running very much, thinks about using it to move his muscles and bones, and perhaps even treating inflammation.

So in recent years, he has been persisting in running, and with the extension of running time,Mr. Wu found that he occasionally had symptoms of knee pain, which later developed into swelling and deformation of the entire knee jointI can't even walk normally.

Upon seeing this, his family quickly took him to the hospital for examination. Upon examination, it was found that Mr. Wu was suffering from knee osteoarthritis and needed a knee replacement surgery, otherwise his walking would become difficult in the future.

This result is very incomprehensible to Mr. Wu, isn't it that elderly people exercise well? Why do I end up with such consequences after exercising every day?

Meanwhile, Mr. Zhang, who is the same age as him, usually does not enjoy exercising and only goes to the park to sit down. His diet is light, but his body is very healthy, without some common illnesses among middle-aged and elderly people.

Does that mean that for elderly people after the age of 65, long-term rest is healthier and healthier than daily exercise?

1 Rest or exercise? Research findings answer

There has always been a lot of controversy about whether rest and exercise are better. Supporters of both arguments have their own opinions, and no one is convinced by the other's statement. Which one is right?

A study was published in the New England Journal (BMJ), in which researchers conducted a meta-analysis of 8 subjects with an average age of 62.6 years and a median follow-up period of 5.8 years. During the follow-up, 2149 deaths occurred.

Through analysis, it was found that daily 6.25 hours of mild exercise such as walking and cooking, or 24 minutes of moderate to high intensity exercise, can reduce the risk of death by 50-60%.Even one hour of mild exercise can reduce the risk of death by 40%

In addition, researchers also found that any intensity of exercise, as long as it is active, is associated with a reduced risk of death. As a dangerous way of life, it is sedentary,Long term sedentary individuals can increase the risk of all cause death by more than twice

So why did Uncle Wu exercise every day, but ultimately hurt himself?

One reason is that running can cause certain damage to the cartilage of the knee jointEspecially for older people, the injury may worsen;

Secondly, most elderly people may experience varying degrees of joint damage or develop osteoarthritis as they age,Going for a run again can easily promote symptom development

The third reason is that the correct method was not used during running, such asFailure to warm up before running, incorrect posture, prolonged timeIt is easy to induce knee joint injury.

2 What will happen to middle-aged and elderly people who persist in exercising?

Many elderly people insist on exercising for the sake of health. Do you know how those elderly people who persist in exercising end up?

Academician Zhong Nanshan, who is now in his 80s, placed a stent in his blood vessel in 2004 due to a sudden heart attack caused by overwork. Since then,He spends 3-4 days a week exercisingAnd persist to this day.

According to his own account, age has not had a significant impact on him, except for being unable to participate in high-intensity competitions and being fully capable of daily work.

In addition, Academician Wang Longde, who is over 70 years old, is now active on all rostra, and his whole person is in high spirits. Back then, he suffered from lumbar disc herniation and fatty liver due to weight gain, and his overall condition varied from good to bad. This made him realize the importance of exercise,Afterwards, no matter how busy I am, I will spare one hour every day to exerciseExercise has transformed his entire personality.

Elderly people who persist in exercising may reap much more benefits than they imagine.

1. Reduce muscle loss speed

The amount of muscle in the human body gradually decreases with age, and after the age of 60, it decreases at a rate of 3-5% annually. However, a 30% decrease in muscle strength can affect normal function. Exercise can help improve muscle strength and enhance normal body function.

2. Delaying the rate of aging

A study published in Nature Metabolism suggests that aerobic exercise can improve the muscle and liver cell function of elderly mice, allowing them to return to a youthful state. In other words, exercise can help combat physical aging and achieve 'reverse growth'.

3. Improve cardiopulmonary function

Many people are panting after climbing several floors in their daily lives, which is precisely due to insufficient cardiovascular endurance. Exercise can help improve cardiovascular endurance, including aerobic exercise such as jogging, swimming, and brisk walking. It is recommended to exercise for no less than 30 minutes each time and at least 3 times a week.

4. Improving Bone Health

Exercise can cause bones to deform slightly due to stress. In this case, it can stimulate the secretion of cytokines by the bones, mobilize bone unit reconstruction, and help prevent osteoporosis.

5. Enhance resistance

Exercise can accelerate the body's metabolism, help control weight, and control blood pressure, blood lipids, blood sugar, etc. It can improve the overall condition of the body, increase resistance, and reduce the risk of disease.

3 After the age of 65, you can still complete three types of sports, indicating that you are still tough

For elderly people, what are the specific methods that can be improved in daily life to determine whether their physical fitness is good?

1. Grip strength above 25 kilograms

Grip strength can reflect the level of upper limb strength, which directly affects the overall balance of strength.

A study has found that grip strength is directly related to Alzheimer's disease, falls, and anti infective ability. Poor grip strength can greatly compromise the quality of life and survival of elderly people.

2. Complete 25 repetitions of standing within 30 seconds

Sitting test is a commonly used physical fitness test method for elderly people. The specific method is to cross your hands in front of your chest and repeatedly stand and sit down,Complete 25 times in 30 seconds If it meets the standard, it indicates good bone and muscle strength in the lower limbs, indicating that the overall physical fitness of the elderly is good.

3. Standing on one foot with closed eyes

Stand with your arms flat and your legs together, keeping your toes forward. While closing your eyes, lift one foot away from the inside without touching the other leg.

Test 3 times, with an interval of 5 minutes or more between each test, to achieve the best score. Male students need to> 13 seconds, female> 12 seconds,The longer the time, the better the balance of the body

Suggest daily life for elderly peopleAppropriate exercises such as brisk walking, swinging, swimming, and Tai Chi can be performedWhen exercising, you should pay attention to selecting appropriate sportswear and shoes, and at the same time, you should fully warm up. Every time you exercise, you should pay attention to an appropriate amount. Excessive exercise is easy to hurt your body.

There is no doubt that exercise is beneficial for health, but it is important to choose the right method when exercising. Improper exercise methods can only have the opposite effect.

reference material:

[1] Better Washing the Bowls than Sitting for a Long Time! BMJ Says: Get Up and Do Housework! "Digestive Liver Disease Channel in the Medical Industry, 2019-09-14

[2] The last person to complete the Beijing Marathon is an 86 year old man! There is a big gap between those who persist in exercising and those who never exercise! "Health Times. 2022-11-08

[3] After the age of 65, your lifespan depends on this ability! Four methods for comparative self-examination "Science Popularization China, 2023-03-18

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