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For seniors aged 65 and above, waking up time each day may no longer be a small detail in their healthy life, but an important factor in vitality and health throughout the day.
Some seniors prefer to sleep until noon and enjoy plenty of rest, while others are used to waking up early in the morning to start their day.
For example, imagine an elderly person with mild cognitive impairment who may experience improvements in memory and concentration during the day if he gets more sleep in the morning.
However, for older people who are used to waking up early, their situation is a little different. For example, if an elderly person with a heart failure insists on waking up early and lacks the necessary rest, it may lead to increased fatigue and even an increase in the burden on the heart.
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In addition, older people who wake up early may feel stiff or unresponsive if they start physical or mental work before they are fully active.
Especially on cold mornings, arthritis symptoms can be exacerbated, which can be a challenge for older adults with chronic arthritis.
We can see that while waking up early may feel like a longer day and more time for activity, for many older adults, especially those in poor health, a proper night's sleep may be more beneficial to their overall health.
For seniors aged 65 and over, there are indeed some morning activities that they are best avoided, especially those that can have a negative impact on their health.
First, physical activity. While it's important to keep your body active, engaging in high-intensity activity at this time of day may not be the best option.
In the early morning, when the body's muscles, joints, and heart are not fully "activated", the direct transition from rest to high-intensity activity can increase the risk of injury, especially for older people with chronic diseases such as arthritis or cardiovascular disease.
For example, an elderly person with a history of heart disease who suddenly performs strenuous exercise in the morning may experience discomfort or even more serious cardiac events due to an overloaded heart.
Second, do intensive activities on an empty stomach. Postponing these activities until after breakfast not only protects your health, but also improves the efficiency and quality of your work.
Third, for example, the rapid temperature change from warm indoors to cold outdoors for exercise or shopping in winter mornings is a challenge for the respiratory and cardiovascular systems of the elderly.
In older people, the body's ability to regulate body temperature is weakened, and rapid temperature changes can cause physical discomfort, such as difficulty breathing or angina.
Some older adults may be accustomed to waking up and getting busy, neglecting to monitor these important health indicators. This is not advisable because the data can help them better manage their disease and avoid potential health risks.
Older people should learn to listen to their bodies and not overdo the energetic performance of their youth, but instead choose a lifestyle that is more suitable for their current health status.
For the elderly over 65 years old, it is of great significance to know how to scientifically arrange sleep and early morning activities to improve the quality of life.
Older people often have different sleep patterns than younger people, and they may be more likely to go to bed early and wake up early, but they also often suffer from sleep disruptions, such as frequent awakenings during the night.
Therefore, in order to ensure adequate and high-quality sleep, there are specific measures that older people should take.
Using a comfortable mattress and pillow can reduce discomfort during sleep, especially for those elderly with arthritis and back pain, where proper support is essential.
In real life, for example, an elderly person with chronic arthritis may find that the stiffness of the joints is significantly reduced when they wake up in the morning if they use a medical-grade mattress.
For early morning activity, older adults should avoid strenuous physical activity immediately. In the morning, it takes some time for the body to "kick things up", especially the heart and muscular system.
In fact, moderate morning exercise can help improve heart function and circulation, especially for older adults with high blood pressure or cardiovascular disease.
In terms of diet, the breakfast of the elderly should be rich in high-quality protein and enough energy to support their activities throughout the day. Breakfast should include whole grains, low-fat protein sources, and fresh fruits and vegetables.
For example, an elderly diabetic patient who adjusted his breakfast structure with more oats and eggs and less white bread and sweets at the advice of his doctor found that his blood sugar control was more stable and his morning vitality improved.
These practices are not just theoretical recommendations, but are the results of practical examples and medical research in daily life to truly help the elderly achieve a high-quality lifestyle.
In addition, morning yoga or deep breathing exercises adapted to physical conditions are also very suitable for seniors. These gentle asanas and breathing techniques help improve flexibility and reduce joint and muscle pain, while promoting mental relaxation and emotional stability.
In practice, an elderly person with mild depression reported feeling calmer and more motivated after starting to practice yoga and meditation in the morning.
Diet is also a part of the morning that should not be neglected. In addition to a healthy breakfast, proper hydration is equally important, and older people tend to neglect hydration, especially in the morning.
Maintaining proper hydration plays an important role in maintaining kidney health, ensuring normal metabolic function, and preventing excessive blood viscosity.
Therefore, it is recommended that the elderly drink a glass of warm water after waking up in the morning to start the metabolism in the body and prevent dehydration. This simple habit can be an effective way to boost the vitality and overall health of the elderly throughout the day.
As a family member or caregiver, understanding this knowledge and supporting older people to practice these habits is also an important part of ensuring their healthy lives. #头条首发大赛#
What are your thoughts on not waking up early to do these things? Welcome to discuss in the comment area!
Resources
[1] Wang Yanxiaoxiang, Current Status and Trends of Cardiovascular Disease Burden in China from a Global Perspective, Public Health and Preventive Medicine, 2021-09-06