The elderly are better off resting, or exercising

moncler outlet store Suddenly idle for a while also do not know what to do, Moncler wang had to walk around the neighborhood every day, most of the time with old friends sitting together to play chess and chat.

This kind of day is long, the Moncler outlet is online, and Wang's old partner is not calm. The old companion is usually very self-disciplined, pays attention to health and wellness, and looks at the master Wang every day leisurely, it can not help but remind him: that when people get older, can not always stay idle, have to move, to maintain a young state!

So, his partner dragged Master Wang to join the senior gym group.

The chess friend of Master Wang, Master Liu, heard about this and smiled gently: "Wrong wrong wrong! You see from ancient times to the present, which animal that moves diligently lives long? And look at the old turtle, every day motionless, to live for thousands of years!"

So listen to, a whole to Wang Moncler not: the elderly want to live a long and healthy life, in the end, should be more exercise, or should be more resting?

An elderly is good to recuperate, or exercise?

Usually, aging becomes accelerated from the age of 50 for women and 60 for men. A study published in the British Medical Journal points out that the risk of death decreases after the age of 65 as the ability to exercise decreases, and this trend manifests itself 10 years before death.

The study, led by Benjamin Landre, an academic from France, found that different declines in exercise capacity caused different degrees of increased risk of death through a follow-up survey of 6,194 participants. For example, poor grip strength can lead to a 15% increase in the risk of death; slow walking speed can lead to a 22% increase in the risk of death; poor sitting and standing ability can lead to a 14% increase in the risk of death, and difficulty with daily activities can lead to a 30% increase in the risk of death.

This study illustrates that the exercise capacity of the elderly is closely related to their health status and even longevity. Yang Weiyi, director of the Department of Sports Medicine at Guangdong Provincial Hospital of Traditional Chinese Medicine, said that exercise not only strengthens muscle strength and increases bone mass, but also improves the mechanical properties of bone, while greatly reducing the risk of fracture. Liu Shufang, vice president of the School of Sports and Health of Guangzhou Sports Institute, also said that moderate participation in various sports for the elderly is undoubtedly beneficial, as it can help increase balance and lower limb stability and reduce falls, such as walking, hiking, indoor ball games, and other sports are helpful.

Moderate exercise can fight cancer

In addition, scientific exercise is more helpful to fight against cancer. Researchers at New York University Grossman School of Medicine and Perlmutter Cancer Center had pancreatic cancer mice perform regular low-intensity aerobic exercise to assess the effect of aerobic exercise on pancreatic tumor growth in mice. It turned out that aerobic exercise could limit the growth of pancreatic tumors by enhancing the anti-tumor immunity of the mice, especially IL-15Rα+CD8+ T cells. An even more important point is that the researchers also had preliminary confirmation of this in pancreatic cancer patients.

With data showing that cancer incidence is high after age 60 and will peak at age 80, it is clear that moderate exercise may also help protect older adults from cancer. Active older adults have better functional health levels, a lower risk of falls, and, more importantly, increased physical activity can lead to a significant reduction in the incidence of tumors related to static lifestyle-induced fat accumulation and endocrine disruption, such as colon, breast, prostate, and lung cancers.

Second, the elderly exercise, and pay attention to prevent 4 risks

The pursuit of health by the elderly requires not only a reasonable diet to ensure nutritional intake, but also a psychological balance, and more importantly, scientific exercise to maintain physical functions. However, because the elderly body functions will appear in varying degrees of decline, exercise should pay more attention to the principle of moderation, or may bring harm to themselves, the following four risks are more likely to occur in the elderly exercise, be careful to prevent.

1, osteoarthrosis

Osteoarthrosis is a class of degenerative changes in joint cartilage caused by joint pain, joint dysfunction, and joint deformity common diseases of the middle-aged and elderly. As people grow old hair turns gray, teeth lose, and the joints of the elderly due to long-term wear and tear more or less have some aging and degeneration. Excessive exercise at this time will increase the load on the joints, resulting in increased wear and tear on the joints, such as hiking, stairs, squatting exercises, strenuous confrontational sports, prolonged walking, and standing are harmful to the joints.

2, fracture

In the older population muscle, bone, and ligament functions began to decline, including the body's balance, flexibility, and coordination are in decline. Therefore, when you get older, you must not do too strenuous sports, such as running, climbing, etc.; do less confrontational sports, such as playing table tennis, badminton, etc. Infrequent exercise must not suddenly go to do, usually did not try the exercise, to gradually increase the amount.

3、Vascular rupture

In older people with age, arterial vascular sclerosis, vascular elasticity decreases, compliance becomes smaller, and peripheral resistance increases, so like a long time head down, backward movement, body backward and forward bending movement and lower limbs than the head high half against the wall upside down such head movement sports, for the elderly is not suitable, a little carelessness will not only reduce the blood supply to the brain, headache, dizziness, and other symptoms, serious cases may The cerebral blood vessels may rupture and cerebral hemorrhage may occur.

4, cerebrovascular emergency

Breath-holding exercises that are too deep and too heavy are not suitable for middle-aged and elderly people. Studies have found that the increase in blood pressure during regular breath-holding can contribute to a sensitive blood pressure response, or allow people with only prehypertension symptoms to develop the hypertensive disease. The arterial walls of the elderly are sclerotic, neural regulation is reduced, is a group of hypertensive disease, and if the above-mentioned breath-holding exercise is often performed, it will contribute to hypertension, and then induce cerebrovascular emergencies.

Exercise is the essence of health, but we should pay attention to avoid strenuous exercise, according to their age, physical condition, and physique to choose the appropriate exercise program. So which exercises are more suitable for the elderly?

Third, 3 types of exercise, more suitable for the elderly

The elderly with the growth of age, the various organs and tissues to varying degrees of degenerative changes and functional decline, gradually declining energy, and health levels gradually reduced. Middle-aged and elderly people carry out physical exercise and pay attention to fitness to choose a suitable physical exercise program for themselves.

1、Jogging

Jogging is one of the most common sports and is the preferred method for people to exercise the body to exercise cardiorespiratory function. Longer rhythmic jogging, can promote the metabolism of the elderly, accelerate blood circulation, and eliminate blood vessels, especially cerebrovascular hidden problems. Regular running can also play a very good role in enhancing the heart function of the elderly.

In addition, running can also prevent bone loss, enhance bone metabolism and bone fracture resistance, and delay the occurrence of osteoporosis. The speed of jogging should be 100-200 meters per minute, according to the ability, to the body slightly sweat, feel comfortable, and not short of breath. After jogging should be slow walking or stepping in place for 3-5min, and then back to a quiet state.

2、Swinging movement

Studies have found that badminton, tennis as the representative of racket sports, is a class of sports that can minimize the risk of death. First of all, swinging sports can exercise the body's coordination and leg muscles, to achieve the purpose of strengthening the body. Secondly, swinging sports will make the ciliary muscle of the eye constantly contract and relax, promoting the blood circulation of the eye tissue, to exercise and improve eye strength.

In addition, swing class sports can also promote the brain to think fast and intensely which can be described as an excellent "brain exercise". But before exercise must do a good job of warming up, while maintaining the correct posture of the swing, suffering from cardiopulmonary disease, hypertension, osteoporosis, cervical spondylosis, lumbar spondylosis and other diseases of the elderly is not suitable for swinging sports.

3、Tiptoe walking

Tiptoe walking not only promotes blood circulation and allows blood to supply sufficient oxygen to the heart muscle, which is beneficial to cardiovascular health, but also exercises the muscle groups of the calves and ankles, enhances the stability of the ankle joint, and prevents varicose veins. Most importantly, it prevents damage to the knee, which is a good exercise for many older people whose knee joints are not very good.

You can generally walk on your toes 30-50 steps at a time, then take a short break and repeat for a few sets. The speed can be self-regulated to feel relaxed and comfortable. People who are just starting can hold onto a wall or other support and must pay attention to safety to avoid falling due to unstable standing.

In general, the elderly should observe the principle of "exercise according to ability". Before deciding to exercise for a long period or intensively, assess your current physical condition. It is best to have a comprehensive physical examination to see if you have hypertension, diabetes, cardiovascular disease, arthritis, osteoporosis, and other diseases, so as not to aggravate your condition by not paying attention during exercise. According to their physical condition developing a reasonable exercise plan to avoid overexertion, and inadvertent injury can be called "scientific exercise".