Who has a longer lifespan between long-term rest and daily exercise? Survey 36383 elderly people and provide answers

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. With the extension of running time, Uncle Wu found that he occasionally had symptoms of knee pain, which later developed into swelling and deformation of the entire knee joint, making it impossible to even walk normally.

Seeing this, his family took him to the hospital for examination. It was found that Uncle Wu was suffering from knee osteoarthritis and needed to have a knee Joint replacement, otherwise it would be difficult to walk 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, sedentary behavior can increase the risk of all cause death by more than twice.

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

Firstly, running can cause certain damage to the cartilage of the knee joint, especially for older individuals, which may worsen;

Second, most of the elderly will suffer from joint damage or Osteoarthritis to varying degrees as they grow older. Running again will easily promote the development of symptoms;

The third reason is that running without proper methods, such as not warming up before running, incorrect posture, and prolonged use, can easily lead to 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 over 80 years old, once placed a stent in his blood vessel in 2004 when he suffered from myocardial infarction due to overwork. Since then, he has set aside 3-4 days a week for exercise and has persisted 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, and no matter how busy he was, he would set aside an hour of exercise every day. Exercise changed his whole 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 occurrence

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, stand and sit repeatedly, and complete 25 times within 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 three times, with an interval of more than 5 minutes, to achieve the best result. For males, it takes>13 seconds and for females, it takes>12 seconds. The longer the time, the better the balance of the body.