An elderly man is running at a steady pace. He was tall and athletic, and he looked much younger than his actual age. The 73-year-old has been running for more than 10 years and has become an "evergreen" in the park. Passers-by cast approving glances and envied his vitality and perseverance.
Who would have thought that during the physical examination just a few days ago, the doctor's words made the old man fall into deep thought. "Your knee joints are severely worn, and it is advisable to reduce high-intensity exercise." The doctor flipped through the examination report and said in a serious tone. The old man was stunned, and the image of running every morning for all these years flashed in his mind. He couldn't help muttering to himself: "I knew it would be like this, so I wouldn't have run away in the first place." "
The old man's experience has led to reflections on how older people exercise. Is running for a long time a blessing or a curse? How should we scientifically look at the exercise and fitness of the elderly?
As the society ages, more and more elderly people are beginning to pay attention to a healthy lifestyle. Running, as a simple and easy aerobic exercise, is favored by many elderly people. Not only can it enhance cardiopulmonary function, but it can also prevent chronic diseases and improve sleep quality. A study by the Chinese Society of Gerontology and Geriatrics showed that moderate aerobic exercise significantly reduced the risk of cardiovascular disease and diabetes in older adults.
Long-term high-intensity running may indeed have a negative impact on the joints of the elderly. According to data from the Chinese Association of Rehabilitation Medicine, nearly 30% of runners over the age of 60 have knee problems of varying degrees. This is mainly due to the wear and tear of the knee cartilage from long-term running, as well as the degeneration of the joints due to aging.
In the face of such a situation, we should not simply deny the value of running. The key lies in how to scientifically develop an exercise plan suitable for the elderly. Sports medicine experts from Beijing Sport University suggest that the elderly should choose the appropriate exercise intensity and frequency according to their own physical condition. For older people who already have knee problems, consider turning to low-impact exercises such as swimming and tai chi.
A retired engineer shared his experience: "I used to run every day, but then I had knee discomfort and switched to a combination of brisk walking and swimming. I feel better now than before. "This case illustrates the importance of adjusting your exercise regime to stay healthy.
In addition to choosing the right way to exercise, the elderly should also pay attention to the warm-up before exercise and the relaxation after exercise. The Chinese Geriatric Health Care Association recommends that the elderly should do 5-10 minutes of light stretching before exercising, and do some soothing movements after exercise to help prevent sports injuries.
In addition, a reasonable diet is also an important factor in protecting joint health. The Chinese Nutrition Society recommends that the elderly should appropriately increase their intake of foods rich in calcium and vitamin D, such as milk, fish and soy products, which play an important role in maintaining bone and joint health.
More exercise is not always better. According to a survey from the Chinese Institute of Geriatrics, 3-5 times a week of moderate-intensity aerobic exercise for 30-60 minutes each time is the most suitable exercise frequency for the elderly. Rather than providing additional health gains, excessive exercise may increase the risk of injury.
We should look at exercise rationally, and we should neither choke on food nor pursue it blindly. A retired doctor said in an interview: "Exercise is more important than perseverance, and more importantly, science." We should choose the exercise method that suits us according to our physical condition, and have regular physical examinations to adjust the exercise plan in time. "
With the increasing importance of healthy lifestyles in society, more and more communities have begun to provide scientific exercise guidance for the elderly. A community health service center in one city launched the "Silver Health Run" project, in which professional sports coaches and doctors work together to develop personalized exercise programs for the elderly, which has been widely praised.
The elderly are undoubtedly commendable for exercising. The key lies in how to exercise scientifically, so that exercise can truly become a health booster, rather than a hidden danger. It is hoped that through this story, more people can pay attention to scientific sports for the elderly, so that every elderly person can enjoy the happiness and health brought by sports.