Sedentary life is a common problem for many middle-aged and elderly people.
Everyone knows that moderate exercise is good for health, but for people over 70 years old, doctors give the opposite advice:
Exercise less, rest more, and live longer!
This inevitably sounds a bit bizarre, but there is a scientific basis behind it.
So, which is more important, exercise or rest?
How do you find the best balance between the two to achieve the optimal quality and length of life?
Today, let's take a good look at this question and see what the difference is between exercising and not exercising.
Is it good for the elderly to exercise moderately?
Seniors over 70 years of age.
Physical performance is declining, but moderate exercise still brings many benefits.
A study from Harvard University in United States showed that even 15 minutes of low-intensity exercise per week reduced the risk of death in older adults by 22%.
This is because exercise can help maintain cardiorespiratory fitness, build muscle strength, and flexibility.
This improves self-care in daily life.
In fact, the elderly who insist on moderate exercise can not only maintain basic physical functions, but also prevent some chronic diseases.
Researchers at the University of California, Los Angeles found.
Seniors over the age of 70 should do strength training twice a week.
It can significantly reduce the risk of developing type II diabetes and heart disease.
This is because exercise helps control blood sugar levels, lower blood pressure, and improve blood lipids.
In addition, exercise promotes brain health and prevents cognitive decline and Alzheimer's disease.
In addition to physical health, moderate exercise can also bring psychological benefits to the elderly.
A study from Colombia University found.
Older people who regularly participate in physical activity have significantly fewer depressive symptoms and higher life satisfaction.
However, it is important to note.
When exercising, the elderly over 70 years old should do what they can and avoid excessive exercise intensity.
Excessive exercise may not only cause sports injuries, but also put an additional burden on the cardiovascular system and even cause some health problems.
Risks associated with exercise in the elderly
While exercise is good for the health of older adults, excessive exercise can carry a range of risks.
A study from the College of Sports Medicine in United States found.
Older people are 3 times more likely to suffer sports injuries from excessive exercise than younger people.
This is because the muscles, bones, and joints of older people are more fragile than they were when they were younger.
Excessive exercise intensity can easily cause muscle strain, fractures and other injuries.
Researchers at Harvard Medical School followed 1,000 people over the age of 70 for five years.
It was found that older adults who exercised more than 7.5 hours per week.
The incidence of cardiovascular disease is 18% higher than in older people who exercise 2.5-5 hours per week.
This is because excessive exercise places an additional burden on the cardiovascular system.
In particular, the heart function and blood vessel elasticity of the elderly are not as good as before.
Then, too strenuous exercise may induce myocardial infarction, arrhythmia and other problems.
And in addition to sports injuries and cardiovascular burden.
Excessive exercise may also weaken the immune system in older adults.
A study from the University of California, San Diego showed that:
High-intensity exercise can lead to increased levels of cortisol in older adults.
Cortisol is an immunosuppressive hormone that reduces the body's resistance to viruses and bacteria.
This means that excessive exercise may make older adults more susceptible to illnesses such as flu and pneumonia.
And, researchers at Yale University found:
Excessive exercise may also accelerate cognitive decline in older adults.
They tested the cognition of 500 people over the age of 75.
The results showed that older adults who exercised more than 10 hours per week experienced cognitive decline at a rate of 25% faster than those who exercised 3-5 hours per week.
This may be because excessive exercise consumes a lot of energy and nutrients.
This leads to a lack of energy supply to the brain and accelerates the aging of nerve cells.
In conclusion, excessive exercise can do more harm than good for people over the age of 70.
Exercise too hard and for too long.
can have a negative impact on various systems of the body and increase health risks.
Depending on their physical condition, the elderly should neither completely stop exercising nor exercise excessively.
So, how do you find the best balance between exercise and rest?
How to weigh exercise against rest
For seniors over 70 years old.
Finding a balance between exercise and rest is a science.
Expert advice from the National Institute on Aging in United States.
The elderly should choose the exercise method and intensity that suits them according to their physical condition.
A Harvard University study compared 1,000 people aged 70-85.
Older people who were doing 30-60 minutes of moderate-intensity exercise 3-5 times a week were identified.
Both physical function and cognitive performance are significantly better than those of sedentary older people, and they are also better than those who exercise more than 2 hours a day.
This shows that moderate exercise is the most beneficial for the elderly.
Exercising too much can be counterproductive.
So, what kind of exercise is best for seniors?
Recommended by the United States Centers for Disease Control and Prevention.
Older people can choose low-impact, low-intensity exercises such as walking and tai chi.
These exercises strengthen the heart and lungs and build muscles and joints.
At the same time, it does not put too much burden on the body.
Take walking, for example, a study from University College London in United Kingdom found.
If you are over 70 years old, you can walk for 15 minutes a day.
can reduce the risk of death by 15%.
However, the elderly should also pay attention to safety when walking, choose a flat road surface, and avoid walking in a humid and poorly lit environment.
And in addition to choosing the right way to exercise.
Older people should also learn to rest at the right time to avoid excessive fatigue.
United States Johns Hopkins researchers suggested.
Older people should rest for 10-15 minutes for every 30-40 minutes of exercise.
Allow the body to fully recover.
At the same time, the elderly should also ensure adequate sleep, and 7-8 hours of sleep per day are essential to maintain physical health and cognitive function.
In general, seniors over 70 years old should be based on their own conditions.
Find the sweet spot between exercise and rest.
Exercise regularly and choose the right way to exercise.
At the same time, do not forget to rest in time and ensure sufficient sleep time, so as to truly achieve the goal of "sports health, rest and longevity" and prolong life.
epilogue
For seniors over 70 years old, exercise and rest.
It's like two sides of the same coin, one is indispensable.
Moderate exercise can make your body healthier and your mood happier.
And taking a break at the right time can make your life longer and more elegant.
Exercise and rest, like the yin and yang poles in life, are interdependent and transform each other.
Finding the balance between them is the secret to a long and healthy life.
Believe in science, believe in your own feelings, exercise with wisdom, and rest with your heart, then the second half of your life will be more exciting.