It is often said that life lies in sports, and the benefits of sports are well known. As for the elderly who are over the past few years, they must pay more attention to exercise. They should not pursue challenging and high-intensity exercise like young people, nor do they have to worry about physical damage due to their old age. How should the elderly exercise to ensure health and longevity? How should the elderly exercise? Studies have shown that compared with sedentary people, the incidence of various diseases and mortality in elderly people who insist on exercise or being active is significantly lower. For elderly friends, the intensity of exercise and the time limit of exercise still need to be adjusted according to their own physical conditions. Mainly pay attention to the following points: (1) Choosing the right sports items The elderly can choose the aerobic exercise they are interested in. Generally, it is recommended to choose the exercise method with low exercise intensity and long duration. Such as walking, jogging, Tai Chi, Wu Qin Xi, gateball, aerobics for the elderly, qigong, yoga, golf, swimming, etc. For some elderly people who are weak or whose muscle function is impaired due to disease or trauma, they may need the assistance of equipment and others to exercise, but try to focus on active exercise and assisted exercise. In addition to aerobic exercise, lifestyle changes, such as taking the elevator to climbing stairs, doing housework at home, and watching 1 hour of TV to get up and activities are also healthy ways. (2) Control the time and intensity of exercise. Elderly people who have just started exercising should not take too long, and increase the exercise time slowly and regularly. The time of each exercise varies with the intensity. If you feel a little strenuous, you can rest. It is generally recommended to adjust to moderate intensity exercise, 20-30 minutes each time, 3-4 times a week, but according to your own characteristics and Tolerance is determined. The American Heart Association recommends that the target heart rate range of exercise for the elderly over 70 years old is 75-113 beats/min, and the limit heart rate is 150 beats/min. Generally, it is ideal and safe to exercise in the target heart rate range. At the beginning of the exercise, you can control it at 50% of the limit heart rate. This heart rate measurement can be measured by the pulse 10s after the exercise stops. And for people with some diseases, the way, intensity, and precautions of exercise may be different. For example, high-intensity exercise for diabetic patients may cause acute hyperglycemia, and hypoglycemia may occur even after general exercise. Patients with high blood pressure should pay attention to adopting appropriate breathing methods during exercise, do not hold their breath, and slowly calm themselves down after exercise to prevent hypotension. Patients with arthritis try to choose to do flexibility training in the painless range of the damaged joint, such as yoga and stretching exercises. It is best to choose the right exercise and intensity under the guidance of a professional doctor. Conclusion: It is a healthy habit to insist on exercising. Older friends should choose the right exercise according to their own situation while exercising. Don’t be eager to achieve success and strive for excellence in order to make yourself healthier and live longer. Mo Xuanju. Exercise and exercise prescriptions for the elderly[J]. Journal of Nursing Science, 2005, 20(8): 76-78.  Zhou Shuxin, Liu Jingchang. Exercise prescription guide for the elderly[J]. China General Medicine, 2006,9(20):1692-1694. (Some pictures in the text come from the network and the copyright belongs to the original author. I would like to thank the author of the picture. If you find any infringement of your copyright, please contact me , I will delete.)
Rumor: Eating immediately after exercise will cause indigestion. The truth: no. Identification points: Eating immediately after exercise will not cause functional dyspepsia. But after exercise, especially after strenuous exercise, blood redistribution, gastrointestinal motility may be different from usual, at this time eating is more likely to feel a little uncomfortable. Therefore, after exercising, you can drink some sports drinks to add water and sugar. As for the rice, buns, vegetables, meat, etc. to be digested, it is best to take a break before eating. The exact length of rest is completely different from person to person and does not require a standard. For people with regular exercise intensity and habits, it is easy to sum up the rules of how long they are more suitable for rest, just follow it. A similar situation occurs when eating during exercise. The more you eat, the shorter the interval, and the greater the intensity of exercise, the more likely this gastrointestinal discomfort is. If you eat enough and expect that the intensity of exercise will not be too small, then the interval between eating and exercising must be lengthened. Generally, a moderate amount of meals, followed by low-medium-intensity aerobic exercise such as walking and cycling, an hour after a meal is enough.
Recommendations for individuals: 1. Achieve and maintain a healthy weight for life. • Keep your weight within a healthy range and avoid weight gain in adulthood. 2. Active exercise • Adults should perform 150-300 minutes of moderate-intensity physical exercise every week, or 75-150 minutes of vigorous-intensity physical exercise, or an equivalent combination; reaching or exceeding the upper limit of 300 minutes is the best choice. •Children and adolescents should engage in moderate-intensity or strenuous exercise for at least 1 hour per day. • Limit sedentary behaviors such as sitting, lying down and watching TV and other forms of screen-based entertainment. 3. Follow healthy eating habits of all ages. • Healthy eating habits include: nutritious foods that help to achieve and maintain a healthy weight; various vegetables-dark green, red and orange fiber-rich beans (legumes and peas); fruits, especially various Complete fruits of color; • Healthy eating habits restrict or exclude: red and processed meat; sugary drinks; and or highly processed foods and refined cereal products. 4. It is best not to drink alcohol. • The alcohol consumption of people who choose to drink should be limited to not more than 1 standard drink per day for women and 2 standard drinks per day for men. Community Action recommends that public, private, and public place community organizations should cooperate at the national, state, and local levels to develop, advocate, and implement policy and environmental changes to increase people’s access to affordable nutritious food; provide safety, Happy and accessible physical exercise opportunities.
In 1980, 0.67% in 2007, 9.7% in 2013, 10.9% in 2015-2017, 12.8% in China, the prevalence of adult diabetes has gradually increased in the past 40 years, according to this estimate, the number of Chinese adult diabetes patients in 2015-2017 was 129.8 million ! To prevent and cure diabetes, exercise is undoubtedly very important, and in many sports, walking is the most common and easiest. Doctors recommend that sugar friends “exercise at least 30 minutes a day and at least 5 days a week”, and some experts say that “it takes 10,000 steps a day” to “be healthy for a lifetime.” But we are busy working, doing housework, and taking our children every day. We still want to take a break and brush our cell phones. Where can we find time to exercise? Besides, it is tiring to do housework and bring children, can it be equivalent to doing exercise? Where does the phrase “ten thousand steps per day” come from? The expression “10 thousand steps per day” comes from Japan. In the 1960s, Japan established the Wandering Club. Since then, scientific research has found that a middle-aged Japanese man with a medium build taking 10,000 steps is roughly equivalent to consuming 300 kilocalories of energy. After 2000, the Ministry of Health, Labor and Welfare of the Japanese government also called on the Japanese people to walk 10,000 steps a day in the “Sports Standard for Healthy Body” program. In September 2007, the former Ministry of Health of China put forward a fitness initiative to the public under the slogan “Take 10,000 steps a day, balance eating and moving, and stay healthy for a lifetime.” Many step counting software and fitness websites now also use “everyday step” as a measurement standard. To prevent diabetes, you have to take 8,000 steps a day (including 20 minutes of brisk walking). Also in Japan, Yuki Aoyagi, director of the Sports Science Research Office of the Tokyo Metropolitan Health and Longevity Medical Center Institute, began tracking 5,000 elders in Nakanojo-cho, Gunma Prefecture in 2000 To investigate the relationship between exercise volume and the incidence of 20 diseases. The results of this study found that ✔ 8,000 steps to prevent diabetes (20 minutes of moderate-intensity exercise) ✔ 7000 steps to prevent osteoporosis (15 minutes of moderate-intensity exercise) ✔ prevent heart disease, stroke, dementia 5,000 steps for symptoms (7 and a half minutes for moderate-intensity exercise) ✔ 4000 steps for prevention of depression (5 minutes for moderate-intensity exercise) Sugar Tips Exercise Tips “1, 3, 5, 7” Type 2 diabetes patients have the best exercise prescription Tailored by professional sports physicians. It is usually better to use large muscle groups and regular aerobic exercise, such as brisk walking (note that you have to walk fast, not a normal walk), jogging, swimming, cycling, etc., to avoid excessive and intense exercise. If the weight is heavier, it is suitable for riding a bicycle, swimming, etc., to avoid overloading the lower limbs. Exercise time “1, 3”: Glucose metabolism disorder of type 2 diabetes with 30 minutes of exercise 1 hour after each meal is mainly characterized by a significant increase in postprandial blood glucose, and a large clinical trial UKPDS confirmed that postprandial hyperglycemia is the cause of The key factor for the development of chronic complications, so exercise generally works best after 1 hour. With the gradual increase in exercise capacity, effective exercise should be no less than 30 minutes to achieve the effect of lowering blood sugar. Studies have shown that diabetic patients start walking for 5 to 10 minutes, and the sugar consumption in the blood is very small, so the effect of reducing blood sugar is not obvious; after walking for 30 minutes, the sugar in the blood is consumed a lot, and the effect of reducing blood sugar will be obvious. ; If you walk more than 40 minutes, the amount of exercise is large, the body begins to consume fat. Exercise frequency “5”: exercise at least 5 times a week to increase calorie consumption and reduce the importance of follow the principle of gradual and persistent, for the body’s permission, especially obese type 2 diabetes patients, should insist on exercising once a day. The study found that if the exercise interval exceeds 3 to 4 days, the insulin sensitivity already obtained will decrease, and the exercise effect and accumulation will decrease. Exercise intensity “7”: The target heart rate is about 60% ~ 70% of the maximum heart rate. In practice, the target heart rate is usually used to reflect the index of exercise intensity, which is about 60% ~ 70% of the maximum heart rate. The simple method is the pulse rate achieved during exercise. = 170-age. If this standard is not reached, the exercise intensity should be appropriately increased to achieve the goal of lowering blood sugar. If this standard is exceeded, the exercise intensity should be appropriately reduced to prevent cardiovascular accidents caused by exercise. At the same time, it is recommended to be older than 40 years of age, have a disease course of more than 10 years, and have symptoms and signs of cardiovascular disease.
& nbsp. & nbsp. & nbsp. & nbsp. & nbsp. & nbsp. What is chronic fatigue syndrome? In general, fatigue is not proportional to the intensity of activities performed. In addition to the fatigue that cannot be relieved by rest, it may be accompanied by severe symptoms such as muscle or joint pain, headache, and cognitive dysfunction, which can last for 6 months or more, and there is no obvious cause. & nbsp. & nbsp. & nbsp. & nbsp. & nbsp. Generally occurs in women, between 40 and 50 years old, mental factors and stress are also one of the risk factors. No treatment is needed in the early stage, and most fatigue states will resolve spontaneously. Self-management can be achieved by evaluating one’s own activity ability, setting exercise plan, and monitoring activity intensity and time. But if you feel persistent or excessive fatigue, you should go to the hospital. & nbsp. & nbsp. & nbsp. & nbsp. & nbsp. & nbsp.Diagnosis needs to meet three major conditions: fatigue lasts more than 6 months and cannot be relieved by rest, affects personal occupations and other activities, and there are no chronic diseases that cause fatigue. Mainly empirical treatment and symptom relief, including painkillers to relieve pain, improve sleep, and cognitive therapy, etc. & nbsp. & nbsp. & nbsp. & nbsp. & nbsp. & nbsp. Do you have the above situation, self-assessment and identification. & nbsp.
Diabetics do good blood sugar conditioning, and exercise is an important part of the “five carriages”. In the end what kind of exercise to choose, how can exercise better strengthen blood sugar control? Take the simplest walking and running exercise, for example, which of walking, walking, and jogging can better strengthen blood sugar control? There is no unified standard answer to such questions. First of all, it should be confirmed that as long as the physical conditions allow, reasonable exercise is a very useful way of life intervention for the control of blood sugar in diabetics and the prevention of the risk of complications. Controlling diabetes and correcting high blood sugar are largely to control the body’s “excess energy” problem. Being able to exercise is an important way to strengthen the metabolic consumption of blood sugar. Exercise can enhance energy consumption and improve the use of muscle glycogen. The body’s insulin resistance, these aspects, help to strengthen the stable control of high blood sugar. Therefore, exercise is one of the important “magic weapons” to control diabetes. In addition to contributing to the reasonable control of blood sugar, reasonable exercise also plays an important role in protecting cardiovascular health and preventing the risk of cardiovascular disease caused by diabetes. It can be said that for diabetics, in most cases, as long as the physical health allows, “moving” is better than not moving. Although it is better to strengthen activity than inactivity and inactivity, it will contribute to blood sugar control and physical health, but how to exercise reasonably in diabetics is also very particular. Let’s take walking and running sports as examples to introduce the relevant knowledge of exercise training for diabetic patients. For people with diabetes, it is actually possible to choose walking or running. The specific exercise method is best combined with their own actual situation. For example, a young new-onset diabetic patient has little increase in blood sugar and good physical fitness. Choosing running exercise is often a better choice. Through running exercise, step by step to strengthen the amount of exercise, adhere to exercise, for blood sugar Regulation and control often have very good results, and for such young people with diabetes, if you choose to walk slowly (at a speed of 40 to 70 meters a minute) for “exercise exercise”, it may be difficult to exercise effect. As another example, for some frail, elderly diabetic patients, choosing to walk is often a better way to exercise. Older people are weaker. According to the actual situation, choosing fast (90-100 meters per minute) or medium speed (70-90 meters per minute) to walk, can play a certain exercise effect, for a longer course of disease, low blood sugar Older people with higher risks are a good way to exercise when walking at a moderate speed if physical conditions permit. Therefore, according to different situations, you should choose a suitable exercise method. In the choice of exercise intensity, it is generally recommended to have moderate-intensity aerobic exercise. How can this moderate intensity be grasped? Generally speaking, when the exercise intensity reaches more than 50% of the maximum oxygen uptake, it will play a role in improving metabolism and reducing cardiovascular risk. If the exercise intensity is too low, for example, young people with good physical fitness choose to walk slowly This kind of exercise can only provide a soothing effect and fail to achieve a good therapeutic effect. However, if the intensity is too high, it may cause excessive cardiovascular load, cause a risk of hypoglycemia, and cause sports injuries. It is also worth the loss. How much exercise is considered to be moderate-intensity aerobic exercise? We may ascertain by observing the heart rate during exercise. Under normal circumstances, take 220 minus 70% ~ 80% of age as the target heart rate during exercise. Older friends should combine the actual situation to further reduce the target heart rate. At present, sports bracelets and sports watches are not expensive, and have a heart rate monitoring function, which is still helpful for our exercise intensity control. In addition to choosing a good exercise intensity, it is also very important to arrange the exercise frequency. Under normal circumstances, it is recommended that the diabetic person should exercise at reasonable intervals, not more than 2 days, that is, we insist on exercise, Usually at least 3 times a week, the interval is too long, the health benefits for blood sugar control will be greatly reduced. Diabetic people should exercise step by step. If you have no exercise habits and physical strength is not so good, you may start with 10 minutes of exercise time and gradually increase