Aunt Wang, 55, is a retired middle school teacher who enjoys square dancing and tai chi on weekdays.
A few months ago, she suddenly decided to "regain her youth" and began to do high-intensity fitness workouts three times a day, morning, evening and noon.
However, a few weeks later, she suddenly felt dizzy during a morning run, passed out and was rushed to the hospital emergency room.
When Aunt Wang was taken to the emergency room, her face was pale and she was sweating profusely.
After a series of tests, we found that her blood sugar levels were very low and her blood pressure was also low, apparently due to weakness caused by overwork and physical exhaustion.
After further consultation, I learned that she had been doing high-intensity exercises three times a day in recent times, which had caused her to be physically exhausted.
I feel very sorry for Aunt Wang's situation.
Her original intentions were good, and she wanted to stay healthy and energetic through exercise;
But she overlooked a key issue – that as we age, our body's ability to recover and tolerate diminish;
Excessive exercise can be harmful to your health, rather than strengthening your body.
1. Weakening of the body's ability to recover:
Frequent high-intensity exercise can easily lead to excessive fatigue, weakened immunity, and even some chronic diseases.
2. Increased Nutritional Requirements:
High-intensity workouts require a lot of energy and nutritional support.
While increasing the amount of exercise, Aunt Wang did not adjust her diet and nutrient intake accordingly;
It leads to insufficient energy supply in the body, low blood sugar and other problems.
Especially for middle-aged and elderly people, the body's demand for protein, vitamins and minerals is higher, and ignoring these can seriously affect health.
3. Increased cardiovascular burden:
Frequent high-intensity exercise can put a strain on the cardiovascular system.
Aunt Wang's blood pressure is usually low, and after high-intensity exercise, the burden on her heart increases, and her blood circulation is not smooth, resulting in dizziness and even fainting.
This is especially dangerous for middle-aged and older adults who are at risk of potential cardiovascular disease.
Treatment & Rehabilitation:
After learning more about Auntie Wang's condition, I developed a comprehensive treatment and rehabilitation plan for her.
First, we gave her nutritional support and intravenous fluids to help her recover quickly and nutritionally.
Next, I advised her to reduce the frequency and intensity of her workouts;
Instead, do moderate exercise for about an hour three times a week, and pay attention to rest and nutrition after workouts.
At the same time, we arranged a comprehensive examination of cardiovascular and metabolic function to ensure that she did not develop new health problems during the recovery process.
Aunt Wang also received psychological counseling and health education, and learned how to arrange exercise and rest time reasonably.
Adjust your diet to ensure that the nutrients your body needs are adequately replenished.
How to exercise reasonably for the elderly:
Aunt Wang's case made me deeply realize that a healthy lifestyle not only requires persistence, but also scientific arrangement.
Especially for middle-aged and elderly people, a reasonable exercise plan should take into account the actual situation of the body and the health needs.
1. Exercise in moderation:
Moderate exercise is very important for middle-aged and elderly people to stay healthy.
It is recommended to do 3-5 times a week for 30-60 minutes of moderate-intensity aerobic exercise, such as brisk walking, swimming, cycling, etc.
Avoid high-intensity, prolonged, strenuous exercise to prevent excessive fatigue and injury.
2. Strength Training:
In addition to aerobic exercise, proper strength training is also important.
Strength training 2-3 times a week can help build muscle strength, maintain bone health, and prevent osteoporosis.
Choose from lightweight dumbbells, elastic bands, or simple bodyweight exercises such as push-ups, sit-ups, etc.
3. Stretching and Flexibility Training:
Middle-aged and elderly people have decreased joint and muscle flexibility, which is prone to sports injuries.
Proper stretching and flexibility training after each workout can help relax muscles, increase joint flexibility, and prevent sports injuries.
You can choose gentle exercises such as yoga and tai chi.
4. Nutritional Support:
High-intensity workouts require adequate energy and nutritional support.
While increasing the amount of exercise, middle-aged and elderly people should pay attention to adjusting their diet structure and increasing the intake of protein, vitamins and minerals.
Ensure adequate daily intake of vegetables, fruits, whole grains and high-quality protein, and avoid excessive dieting and monotonous diets.
5. Health Monitoring:
Conduct regular health check-ups, monitor important indicators such as blood pressure, blood sugar, and blood lipids, and detect and deal with potential health problems in a timely manner.
For middle-aged and elderly people with a chronic or family history, it is more necessary to pay close attention to their health status and arrange a reasonable exercise plan.