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The early morning sun poured into the bedroom through the curtains, and 64-year-old Uncle Li slowly opened his eyes. He habitually stretched his waist, but suddenly felt a sharp pain in his lower back.
"Shh Uncle Li frowned, recalling the fierce basketball game in the park yesterday. "
This old bone still doesn't work..."He smiled self-deprecatingly, not knowing that this was just the beginning of a series of health problems.
Uncle Li was a senior architect before his retirement and has always maintained good exercise habits. After retiring, he devoted a lot of time to various fitness activities.
Basketball, long-distance running, weightlifting, you name it. He often proudly said to his neighbors, "Look at my figure, how do I look like an old man in his 60s?" "
However, he didn't know that people over the age of 60 could be counterproductive if they didn't pay attention to their exercise routine.
That morning, Uncle Li endured his back pain and still insisted on going out for a morning run. Less than a kilometer after running, he felt a tightness in his chest and had difficulty breathing.
He had to stop to rest, only to find that his right leg was also beginning to ache. Uncle Li was a little panicked, and he remembered a sentence he often heard recently: "If you exercise like this again, your body will be wasted." Is this really true?
At this moment, a middle-aged woman who was walking slowly noticed Uncle Li, who was pale. "Are you alright?" She asked with concern.
Uncle Li reluctantly squeezed out a smile and waved his hand to say that it was okay. But the lady, Dr. Zhang, doesn't think so. As an experienced cardiologist, she is keenly aware of Uncle Li's abnormality.
Dr. Zhang advised Uncle Li to go to the hospital immediately for a comprehensive examination. At her insistence, Uncle Li finally agreed.
The results of the examination were shocking: Uncle Li not only suffered from mild coronary heart disease, but also had early symptoms of lumbar disc herniation and knee degeneration.
The doctor told Uncle Li in all seriousness that his current way of exercising might aggravate these problems and even bring more serious consequences.
Uncle Li fell into deep thought. He began to reminisce about the discomforts of the past few years: occasional chest tightness, worsening lower back pain, increasingly inflexible knee joints... These symptoms were all attributed to normal aging, but he didn't expect them to be warning signs of overexercise.
Dr. Zhang patiently explained to Uncle Li, "People who are over 60 years old have already begun to decline their physical functions.
Excessively strenuous exercise not only fails to achieve the desired fitness results, but can actually cause harm. She lists three types of exercise that are not suitable for older adults:
1. Strenuous aerobic exercise: such as long-distance running, playing basketball, etc. This type of exercise places an undue burden on the cardiovascular system and increases the risk of heart disease and stroke.
2. High-intensity strength training: such as weightlifting, push-ups, etc. This can lead to joint damage, muscle strains, and even fractures.
3. Fast twisting movements: such as playing tennis, fast yoga, etc. These movements can easily cause a herniated disc in the lumbar spine or aggravate an existing condition.
Dr. Zhang cites a research article in the Chinese Journal of Geriatrics, which states: "Moderate exercise is beneficial to the physical and mental health of the elderly, but excessive exercise can have serious consequences.
Studies have shown that the incidence of acute myocardial infarction due to improper exercise is 30% higher in people over 60 years of age than in moderate exercise. "[1]
After listening to Dr. Zhang's explanation, Uncle Li was both shocked and a little frustrated. "Am I not able to exercise?" He asked worriedly.
Dr. Zhang smiled and shook his head: "Of course not. Exercise is still important for seniors, and the key is to choose the right way. She recommended several exercises for the elderly for Uncle Li:
1. Slow walking: 30-60 minutes of slow walking a day can effectively improve cardiopulmonary function without putting too much pressure on the joints.
2. Tai Chi: This slow, fluid movement enhances balance, improves muscle strength, and also relieves stress.
3. Swimming: Water exercise can reduce the burden on the joints and exercise all parts of the body in an all-round way.
4. Flexibility training: such as stretching exercises and low-intensity yoga, can maintain joint flexibility and prevent muscle atrophy.
5. Light strength training: Slow, controlled strength training with lightweight dumbbells or elastic bands can maintain muscle mass and bone density.
Dr Teo emphasises, "Take your exercise gradually and listen to your body's feedback. If you feel unwell, stop and consult a doctor. "
Uncle Li nodded thoughtfully. He remembered Grandma Wang, who lived next door, who was 75 years old this year, but she was always in good spirits.
Every morning and evening, she walks slowly around the neighborhood and occasionally square dances with her older sisters. Grandma Wang once told Uncle Li: "Exercise should pay attention to methods, and persistence is the most important thing." Now that I think about it, it makes sense.
To help Uncle Lee better understand and execute his new exercise program, Dr. Zhang suggested that he take a two-week healthy exercise course for the elderly.
The course is designed by professional geriatric experts and sports rehabilitation therapists to help the elderly master scientific and safe exercise methods.
During the course, Uncle Li not only learned the correct sports skills, but also met many like-minded friends. They encourage each other and share experiences to make sports more fun and fulfilling.
Gradually, Uncle Li found that his physical condition began to improve: his waist was less painful, his breathing was smoother, and even walking felt much lighter.
Two months later, Uncle Li went to the hospital again for a check-up. The results showed that his cardiopulmonary function improved and his blood pressure stabilized. The doctor said with relief, "Uncle Li, you have made great progress. That's the effect of scientific exercise! "
Uncle Li said with a smile: "Thanks to Dr. Zhang's timely reminder and guidance. Now I finally understand that more exercise is not better, but to suit your physical condition. "
This experience made Uncle Li deeply realize the importance of scientific exercise. He decided to share his story with his elderly friends, hoping to help more people avoid detours.
He also took the initiative to contact the neighborhood committee and suggested that more health education activities for the elderly be organized.
Uncle Li's story has sparked widespread attention in the community. At his initiative, the community began to hold regular health lectures for the elderly and age-appropriate exercise classes.
More and more seniors are participating, learning from each other and pushing each other, forming a positive and healthy community atmosphere.
A year later, Uncle Li stood on the podium of the Community Games and received the trophy of the "Best Progress Award".
He was full of emotion: "The golden years of health are not taken for granted, but need to be maintained by us with scientific attitudes and methods." Turning 60 is not the end, but the beginning of a new stage of life. "
Uncle Li's story teaches us that no matter how old you are, it's important to maintain your exercise habits. But the more important thing is to choose the right exercise method according to your own situation.
As a review in the Chinese Journal of Gerontology put it: "Exercise prescriptions for older adults should be individualized, taking into account their physical condition, past medical history, and personal preferences."
Scientific and moderate exercise can significantly improve the quality of life of the elderly and delay the aging process. "[2]
Let us work together to treat sports with a scientific attitude, so that the flower of life can bloom more brilliantly in the twilight years.
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[This content is a fictional short story, and any name, place name, or other aspects involved in the text have nothing to do with reality (without any implications). If there is any similarity, it is purely a coincidence, please read it rationally. 】