Disclaimer: The content of the article is for reference only, the storyline is purely fictional, intended to popularize health knowledge, if you feel unwell, please seek medical attention offline.
In the early morning park, a group of silver-haired elderly people are doing all kinds of sports. Some press their legs, some stretch their muscles, some jog, and some do tai chi. One of them, an old man in a navy blue tracksuit, is particularly eye-catching, and he is doing a strange movement under an ancient tree - holding the tree with both hands, leaning back, legs straight, and heels close to the ground.
"Lao Zhang, what are you doing here?" Uncle Li, who had finished Tai Chi on the side, came over and asked curiously.
"Shhhh The person known as Lao Zhang said mysteriously, "This is a secret technique I recently learned from the Internet, and it is said to prolong life!"
Uncle Li looked at Lao Zhang suspiciously, "Really? How come I've never heard of it?"
"There are so many things you don't know," Lao Zhang said triumphantly, "This is the legendary 'tree root skill', which can make people have deep roots and lush leaves like a tree, and live a long life!"
At this moment, an exclamation sounded in the park, followed by a "plop". Lao Zhang and Uncle Li followed the reputation, only to see an old man not far away fall to the ground, and the people around hurriedly surrounded him.
This scene has triggered us to think about the movement of the elderly. What kind of exercise is suitable for seniors? Are leg presses and stretches really good for health? Or is it more effective to have a "miracle trick" like Lao Zhang?
The story begins a few days ago. Aunt Wang, who has been retired for many years, has always felt that her legs and feet are not in a good way, and she often feels knee pain when she walks. Her wife, Uncle Chen, saw it in his eyes and was anxious, so he proposed to take her to the hospital for a check-up.
At the hospital, they met a young orthopedic surgeon, Dr. Zhao. Dr. Zhao examined them carefully and told them that Auntie Wang's symptoms were due to long-term lack of exercise, which led to muscle atrophy and joint stiffness.
"Doctor, how should we elderly people exercise? I've heard that leg presses and stretches are good for people of our age, right?" Aunt Wang asked worriedly.
After hearing this, Dr. Zhao smiled and said, "Aunt Wang, this issue you mentioned is very concerned by many elderly people. In fact, we need to have a comprehensive and scientific understanding of exercise for the elderly, especially leg presses and stretches. "
Dr. Zhao explains that moderate leg presses and stretches can indeed improve joint flexibility and flexibility, but if done incorrectly or with too much intensity, they can cause muscle strains or joint damage. Especially for the elderly with osteoporosis, arthritis and other problems, it is necessary to be extra careful.
"So what should we do?" Uncle Chen asked eagerly.
Dr. Zhao patiently replied, "For the elderly, I recommend doing the following three main exercises:
1. Aerobic exercise: such as brisk walking, jogging, swimming, etc. This type of exercise can enhance cardiopulmonary function, improve blood circulation, and have a good effect on the prevention of cardiovascular diseases.
2. Strength training: Simple strength training can be done using elastic bands or lightweight dumbbells. This helps build muscle strength, improves balance, and reduces the risk of falls.
3. Balance and coordination training: such as tai chi, yoga, etc. This type of exercise improves the body's balance and coordination, while also acting as a relaxation function. "
Aunt Wang and Uncle Chen listened attentively and nodded from time to time. Dr. Chiu continued, "As for leg presses and stretches, they can be used as auxiliary exercises for warm-up and relaxation, but they must be gradual and not rushed. The most important thing is to warm up well before exercising, pay attention to your body feeling when exercising, and stop immediately if you feel unwell. "
Just then, there was a commotion outside the clinic. Dr. Zhao hurriedly went out to check on the situation, and it turned out that an old man suddenly fainted in the corridor. After emergency treatment, the old man quickly regained consciousness. It turned out that the old gentleman, surnamed Qian, had recently become obsessed with a so-called "magical" exercise method circulating on the Internet, claiming to improve physical function quickly. Unexpectedly, the force was too strong, but it led to an accident.
This episode made Dr. Zhao realize the need for a more in-depth explanation of exercise issues in the elderly. So, he decided to hold a health talk in the community.
On the day of the lecture, the community room was packed. Dr. Zhao first emphasized the importance of exercise for the elderly: "Moderate exercise can prevent a variety of chronic diseases, such as hypertension, diabetes, osteoporosis, etc., and can also improve sleep quality, enhance immunity, and even delay aging and prevent cognitive decline."
Next, Dr. Zhao explained in detail the specific methods and precautions of the three recommended exercises:
For aerobic exercise, Dr. Zhao recommends starting with 15-20 minutes a day and gradually increasing to 30-40 minutes. "The intensity should be moderate, and it is advisable to be able to converse normally. If you feel breathless or chest tightness, reduce the intensity or stop to rest. "
When it comes to strength training, Dr. Zhao stresses the importance of starting lightly and working your way up. "You can start with some freehand exercises, such as squats, push-ups, etc., and then gradually introduce lightweight equipment. Repeat each set 8-12 times, 2-3 times a week. "
When it comes to balance and coordination training, Dr Zhao specifically mentions the benefits of Tai Chi: "Tai Chi movements are gentle and suitable for people of all ages. Not only does it improve balance, but it also strengthens your core muscles and improves your heart and lungs. "
At the end of the lecture, Dr. Zhao reminded everyone: "Exercise is important, but safety is even more important. It's a good idea to consult your doctor before starting a new exercise program. At the same time, it is necessary to choose the appropriate exercise method and intensity according to your physical condition. "
After the lecture, many elderly people said that they had benefited a lot. Aunt Wang and Uncle Chen also decided to follow Dr. Zhao's advice and develop an exercise plan that suits them. Every morning, they take a brisk half-hour walk in the park, then do some simple strength training, and finally learn Tai Chi with a Tai Chi class in the park.
A few months later, Aunt Wang was pleasantly surprised to find that her knee pain had been significantly reduced, and she was able to walk much brisker than before. Uncle Chen even felt that the whole person was several years younger, not only full of energy, but also improved the quality of sleep.
Seeing the changes in the old couple, the neighbors were also eager to try. Gradually, a "healthy exercise group" was formed in the community, and every morning and evening, a group of energetic elderly people could be seen exercising in the park.
However, not all of them will be able to persevere. Uncle Zheng, a retired chef who lives in the opposite building, complained: "I think these exercises are too boring, but they are still better than my previous exercises, simple and effective."
It turned out that Uncle Zheng had always insisted on his "unique secret recipe" - every morning after getting up, he lay on the bed to press his legs, and then stretched against the wall. He thinks that this saves time and effort, and the effect is not bad.
After Dr. Zhao learned about it, he specially visited Uncle Zheng and patiently explained to him: "Uncle Zheng, I understand your thoughts, but simple leg presses and stretches cannot fully exercise the body. And, if the posture is not correct, it can cause injury. For example, when you wake up in the morning, your muscles and joints are still stiff, and it is easy to strain if you stretch a lot. "
Dr. Zhao advises Uncle Zheng to try some simple kitchen exercises: "You can use the waiting time to do some standing stills or squats while you are cooking. You can practice standing balance when chopping vegetables, and do some wrist and finger flexibility exercises while washing dishes. These are good daily exercises. "
After hearing this, Uncle Zheng was thoughtful and decided to give Dr. Zhao's advice a try. Unexpectedly, these seemingly simple actions actually made him feel that his whole body was alive. Gradually, he joined the community's "Healthy Movement Group" and became an enthusiastic participant.
Time flies, and a year has passed in the blink of an eye. In this year, the physical condition of the elderly in the community has improved significantly through scientific and reasonable exercise. Not only are they physically healthier, but they also have a more positive and sunny attitude.