Taking more walks is good for blood vessels? Doctor's suggestion: As you get older, sticking to these three things may be better than exercising
If you want to see more exciting content, remember to "follow" me!When Uncle Zhang was young, he was full of energy and walked several miles in one breath without breathing.As I get older, taking a few steps can make me gasp for breath,Even sent myself to the hospital for more walks!Isn't it appropriate to take a walk in old age? Will walking still take people to the hospital?In the traditional belief of the elderly, taking frequent walks can be beneficial for blood vessels, but is this really the case?Scientific research has shown that there is a significant deviation between traditional fitness methods and reality!So what are the three most important things that elderly people should do to maintain their bodies?Every morning, people living in the city are often awakened by the sound of square dancing in the community
If you want to see more exciting content, remember to "follow" me!
When Uncle Zhang was young, he was full of energy and walked several miles in one breath without breathing.
As I get older, taking a few steps can make me gasp for breath,Even sent myself to the hospital for more walks!
Isn't it appropriate to take a walk in old age? Will walking still take people to the hospital?
In the traditional belief of the elderly, taking frequent walks can be beneficial for blood vessels, but is this really the case?
Scientific research has shown that there is a significant deviation between traditional fitness methods and reality!So what are the three most important things that elderly people should do to maintain their bodies?
Every morning, people living in the city are often awakened by the sound of square dancing in the community. Male elderly people often use Tai Chi to maintain their bodies.
But because the old man's way of strengthening his body is not appropriate,Therefore, there are also many cases of persistent physical illnesses and hospitalization in the ward.
For ordinary people, they like to take a walk after meals, especially in the hot summer when the weather is cool after dinner at night,Taking a walk in the evening breeze can be said to be the most enjoyable pastime for retirees!
But it was the activity of taking a walk after meals that ultimately led countless elderly people to lie in hospital wards,What exactly is the reason for this?
It is well known that the activity of hematopoietic stem cells and Myelocyte in the skeleton of the body will be reduced as the elderly age.
The probability of elderly people suffering from rheumatism and osteoporosis will also greatly increase.
Therefore, for elderly people, the intake of calcium in their daily life can be said to be very important,But most elderly people do not have a clear concept of this.
Therefore, when young, walking for several hours continuously may not feel tired.
But as the human body ages, its functions greatly decline,Taking a simple walk after meals every day can also cause a serious burden on the body's bones.
In addition to causing a burden on bones, the damage to body joints is even more severe.
During human activities, ligaments, cartilage, and other parts need to undergo constant deformation to ensure human movement.
However, the aging meniscus, ligaments, and other parts of the elderly are no longer suitable for long-term activity.
Like ordinary elderly people, standing for ten or twenty minutes continuously can cause fatigue, not to mention the damage to the body caused by walking for hours.
So are elderly people really not suitable for walking exercise? Is there really no benefit to walking for exercise?
In fact, this is not the case. Walking has more advantages than disadvantages for elderly people,However, reasonable planning and moderation are necessary, otherwise it may result in twice the result with half the effort.
Walking has many advantages for elderly people.
Firstly, the first advantage is that,Proper exercise can increase the body's blood circulation, thereby reducing the risk of developing hyperlipidemia and hypertension in the elderly.
Proper walking can improve the body's immune system,Improve the oxygenation capacity of blood vessels and prevent cardiovascular and cerebrovascular diseases.
For the elderly, high blood pressure and high blood lipids have always been important obstacles to their physical health.
Proper walking can produce a special enzyme that breaks down body fat and excess sugar.
Therefore, taking a walk after meals will play an important role in the digestion of food.
And it can move the lower limbs, maintain physical activity, and delay aging.
Therefore, appropriate exercise has many benefits, so what aspects should elderly people pay attention to when taking a walk?
1. Pay attention to the walking time
For older people, proper exercise can certainly help strengthen their body and delay aging,The function of maintaining physical function, but it must be moderate.
The body of elderly people is not as good as that of young people, and simple exercise can trigger inherent hidden dangers in the body, resulting in serious consequences.
The body of an elderly person can be described as riddled with wounds and holes,Therefore, understanding moderate exercise can not only have the effect of exercising the body, but also ensure that it will not be injured.
In the internationally renowned medical journal "The Lancet", there are also clear regulations and explanations on whether elderly people can take a walk for fitness and the appropriate time for walking for fitness.
The research found that 6000 to 8000 steps a day is the appropriate number of walks for the elderly,Users need to make adjustments based on individual physical fitness to achieve the effect of physical fitness.
So when should elderly people stop walking?
That is to clearly feel the fatigue of the body, with symptoms of accelerated heartbeat or sweating, which indicates that elderly people should stop walking.
2. Choice of walking posture
In addition to taking a moderate walk, elderly people also need to relax in the correct posture.
Before taking a walk, it is necessary to stretch and prepare for exercise to minimize the potential adverse effects of exercise on the body.
The first preparatory activity for a walk is stretching before exercise.
Although walking is a simple exercise, it requires the body's waist, legs, stride, hands and legs to be mobilized, which can be said to be the whole body being mobilized.
Therefore, it is necessary to stretch the waist and legs to avoid cramps and falls, which can lead to bruises.Furthermore, the choice of walking posture is also very knowledgeable.
The process of walking must not pursue speed, but rather take a walk. Sink down your shoulders and relax as much as possible, using your hips to drive leg movements to avoid strain.
3. Choose suitable shoes and venue
As the saying goes, if a worker wants to do a good job, he must first sharpen his tools.Choosing the right venue and suitable shoes can also achieve twice the result with half the effort for walking.
For the choice of venue, try to choose a relatively flat venue, such as a community park or a wide road, which is the first choice for walking.
Try to avoid remote areas with high pedestrian traffic, motor vehicles, and few people.
Places with high pedestrian traffic mean that they need to intersect with pedestrians, which affects the pace of walking and poses a risk of falling in unexpected situations.
Similarly, the road on which motor vehicles are driving should also be avoided as much as possible.
Because the driving of cars can hinder the elderly from taking a walk.
Many elderly people have poor eyesight, so taking a walk on the road where motor vehicles pass by can easily cause traffic hazards.
Finally, it is not recommended to choose remote paths.Although remote paths often have beautiful scenery and are so rarely traveled that no one interferes.
But most of them do not have streetlights, and the roads are rough and uneven, so there is a slight risk of falling if not noticed.
And the rarely traveled paths are destined to have low pedestrian traffic around them,Therefore, an accident may also be called 'heaven should not answer' and 'earth has no door'. Thus, the optimal treatment time is lost.
The choice of walking shoes is also very particular.
There is a slight difference in the way elderly people generate power when walking compared to young people, so the sports shoes that young people love for sports are not suitable for the use of elderly people.
As the number of elderly people in China increases, more and more manufacturers are paying attention to the elderly consumer market,And develop specialized life tools for it, among which elderly sports shoes are one of them.
Compared to traditional sports shoes, they are softer and more suitable for the exercise habits of the elderly. Therefore, it is recommended to wear elderly sports shoes for a walk as much as possible.
So besides exercise,What are the three lifestyle habits that elderly people adhere to in order to maintain their physical health as much as possible?
1. Regular physical examination
Even in the process of life, elderly people pay great attention to their own bodies,Good self perception does not necessarily mean that the body of the elderly is healthy.
The reason is very simple, that is, for many diseases in the body, there are no signs in the early stages of many diseases, and even no perception,But such diseases are often fatal.
Therefore, in addition to paying attention to prevention in daily life, elderly people also need to undergo regular physical examinations in order to avoid the risk of disease outbreaks as much as possible.
For physical examinations, there are also many things to pay attention to.The first is the selection of physical examination items, which must be planned reasonably.
With the increase in the number of elderly people in China, medical examination institutions across the country have sprung up like mushrooms after rain,However, the physical examination items and standards vary from place to place.
Medical examination institutions charge relatively cheap fees, but the items are relatively scarce, and can only check simple blood oxygen, gastrointestinal and other areas.
For areas with high incidence of diseases such as blood vessels, brain, and lungs, comprehensive examinations cannot be achieved.
Therefore, it is still recommended that the elderly go to a special hospital for physical examination. Both the quality and results of physical examination are guaranteed and convincing.
However, magnetic resonance imaging (MRI) of the brain and lungs is more expensive.Therefore, a staggered physical examination can be chosen.
Simple areas such as the brain and lungs can be examined every three to four months, and every six months to prevent diseases.
2. Maintain a mindset
How important is maintaining a mindset?
Research shows that patients who also suffer from cancer have better treatment effect and longer Time to live than patients with negative attitude.
Maintaining a mindset is not just about making oneself physically and mentally happy.Maintaining a good mindset can have an impact on the physical aspects of the human body.
It can accelerate the activity of hematopoietic stem cells in the human body, improve cell activity, and enhance the body's immune system. Thus improving the physical fitness of the human body and affecting the cardiovascular and cerebrovascular systems of the body,Thus achieving the function of ensuring physical health.
Therefore, maintaining an optimistic and cheerful attitude is crucial for the elderly,It plays a crucial role in preventing diseases and maintaining physical health.
But nowadays, elderly people tend to worry too much about things, either because they are worried about their children not getting married and having children, or because they are worried about housing issues.
This can lead to depression, anxiety, inability to sleep at night, and in the long run, it can also easily lead to diseases.
Therefore, elderly people must be relaxed, objective and cheerful,This is not only responsible for oneself, but also for family and friends.
3. Good dietary habits
As people age, their physical skills gradually deteriorate, such as the food that young people like, while elderly people often have no happiness to enjoy.
Foods such as fried food and hot pot are often inedible for the elderly.
This is because elderly people have insufficient digestive function in the stomach,The Gastric mucosa cannot tolerate the stimulation of spicy food, so spicy food is not recommended for the elderly.
The liver and pancreas of the elderly have a relative degree of degradation, and high calorie and high oil foods are not recommended for use by the elderly,It can easily cause a series of diseases such as hyperlipidemia and hypertension.
Therefore, it is also important for the elderly to maintain healthy eating habits.In daily life, it is important to pay attention to a light diet and eat more vegetables to supplement dietary fiber.
At the same time, it is also necessary to ensure that the body needs protein and high calcium, so try to develop the habit of drinking one pack of milk every day and replenish the body's calcium element.
At the same time, high-quality proteins such as eggs and lean meat also need to be eaten more,Maintaining sufficient nutrition and improving the body's immune system can ensure health and longevity.
epilogue
For elderly people, walking exercise should be moderate, otherwise there is a risk of injury.
Elderly people need to exercise moderation and prepare well before walking, and choose suitable venues and sports shoes.
In addition,We also need to adhere to physical examinations, ensure a good mindset, and develop good dietary habits to ensure physical health.
What do you want to say about the three habits that elderly people should take a moderate walk and maintain good physical health?
What other ways do people think elderly people can maintain their health?Welcome to leave comments and discuss in the comments section.
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