Is Morning Exercise Worse Than Sleep for Seniors? Doctors Tell You the Truth!

Is Morning Exercise Worse Than Sleep for Seniors? Doctors Tell You the Truth!In July 2018, a senior citizen in Beijing's Taoranting Park suddenly collapsed and died while jogging in the morning. Similar incidents happen every year, leading to the question: Is morning exercise a "death warrant" for the elderly? Should seniors over 60 give up morning exercise and stay in bed?Many doctors suggest that seniors consider giving up morning exercise, especially after waking up in the morning

Is Morning Exercise Worse Than Sleep for Seniors? Doctors Tell You the Truth!

In July 2018, a senior citizen in Beijing's Taoranting Park suddenly collapsed and died while jogging in the morning. Similar incidents happen every year, leading to the question: Is morning exercise a "death warrant" for the elderly? Should seniors over 60 give up morning exercise and stay in bed?

Many doctors suggest that seniors consider giving up morning exercise, especially after waking up in the morning. These three things should be avoided. So, is morning exercise beneficial or harmful to seniors?

I. Are Morning Exercises Really Beneficial for Seniors?

Influenced by traditional habits, morning exercise is popular among Chinese seniors. At 5 or 6 in the morning, streets are filled with senior citizens exercising, and parks and vegetable markets are bustling with people. The intensity of senior citizens' morning exercise is not to be underestimated, with various fancy fitness methods that are dazzling.

From a health perspective, in the aging process, moderate exercise can slow down aging, strengthen physical functions, and resist the occurrence of diseases. But it is important to note that exercise and morning exercise are two different concepts.

II. Why Do Doctors Advise Seniors to Stop Morning Exercise?

Many seniors choose to exercise at 5 or 6 in the morning. This time period, except for summer, is mostly dark. At this time, the human body is not fully awake and is in a "wooden" state. Exercising at this time not only does not benefit the body but can also cause harm, like training in a state of fatigue, it is burning life.

In addition, many seniors immediately go out to exercise after getting up. The body, after a night of "starvation," immediately begins to consume energy, and the damage to the body can be imagined.

More importantly, people often overlook the impact of "oxygen concentration." In the early morning, oxygen is thin, and the oxygen content in the air is low, making it not a suitable time for exercise. It is worth noting that no competition in the world is held in the early morning.

However, this does not mean that morning exercise is completely harmful. Many professional athletes wake up early to train, even performing high-intensity training, which shows that morning exercise itself is not wrong, but the method and approach are wrong.

III. How to Do the Right Kind of Morning Exercise?

To engage in morning exercise, first, ensure that the body is in a state of wakefulness. Many athletes take a shower before morning exercise to wake up their bodies and reach a state suitable for exercise. Otherwise, even young people who train regularly are prone to injury.

Second, ensure adequate supplementation, especially water and nutrition. For example, fitness bloggers recommend "a cup of black coffee in the morning," which not only invigorates the mind but also replenishes the body's urgently needed water. Keep in mind, the human body does not take in water during sleep.

Third, choose the appropriate training intensity. Many seniors encounter problems during morning exercise because they mistakenly choose a training intensity that is not suitable for them. While we see many seniors' exercise intensity surpassing even young people, it is crucial to note that these seniors did not start training after becoming old. They are familiar with the training content and intensity, having practiced for many years.

Well-trained seniors do not engage in high-intensity aerobic exercise or weightlifting. They typically opt for comprehensive training, such as the horizontal bar. These exercises do not require much physical strength but instead develop body flexibility, achieving full-body movement. Many seniors who have achieved significant training results are masters of the horizontal bar.

Finally, choose the appropriate training time. Those seniors who are passionate about exercising rarely choose "morning exercise." They usually start training around 8 or 9 in the morning, when the body is fully awake and has warmed up, naturally avoiding any harm to the body. Many "muscle seniors" at gyms typically start training around 10 am.

Whether an older person understands proper training methods can be seen from their physical condition and mental state. Senior citizens who understand training, even after years of wear and tear, still maintain good body proportions and muscle mass, avoiding being overweight or underweight. Those who do not understand training generally tend to be overweight or underweight, with very little muscle mass. This means that their training has not strengthened their physical fitness but has burdened the body, prematurely draining their energy, and their mental state is not good, requiring them to make up for sleep at home after morning exercise.

From a medical standpoint, we encourage everyone to engage in training and physical activity, but it is essential to understand proper training methods to truly exercise the body and avoid harm.

IV. Three Things to Avoid in the Morning

First, don't get out of bed immediately. Some seniors immediately fold their blankets, brush their teeth, and wash their faces after getting up, appearing very efficient. However, this is not good for the body, like forcing a computer to boot up. The correct approach is to relax for a while after opening your eyes, or lie in bed and relax for a while, allowing the body to slowly wake up.

Second, don't exercise on an empty stomach. The human body is constantly operating during sleep, consuming energy continuously. After getting up, the body needs to replenish water and food, especially water. However, it is not advisable to supplement with excessive water at this time. You can consider replenishing with a small piece of bread and a glass of water. Alternatively, only supplement with a small amount of water and have breakfast after going out.

Third, don't do strenuous exercise. This is the main reason why many seniors encounter problems after morning exercise. 60 years old is a crucial milestone in life, and the human body will experience multiple aspects of decline, which is unavoidable. The difference lies in the degree of decline.

For example, people who have been exercising regularly can ignore the degree of physical decline, giving the impression that their bodies have not changed despite aging. However, most people are not athletes; therefore, their physical decline is more noticeable. Accordingly, as physical conditions change, training methods should also be adjusted.

V. Suitable Training for Seniors

With age, adjusting physical condition through training is a wise choice, but the training content should be selected correctly to avoid misguidance. Tai Chi is considered by many to be the most suitable training content for seniors, but it is not actually suitable. On the one hand, Tai Chi seems slow, but it requires significant strength, creating a great test for the body. Without a foundation and without scientific learning, Tai Chi can cause irreversible damage to the body, especially the knees.

What training is suitable for seniors then? The answer is training with low intensity and slow speed. For example, the Eight Brocades, which is popular among young people, is a good choice. If you had a fitness foundation when you were younger, you can consider training with reduced weight.

Conclusion

Morning exercise is not as good as sleep, not because sleeping is the healthiest, but because morning exercise should not affect sleep, and seniors should not lack sleep due to morning exercise. Any form of exercise should be carried out with sufficient sleep, especially for seniors. If morning exercise disrupts the biological clock, leading to excessive sleep in the morning and afternoon, it will be counterproductive.

To achieve a healthy body, one should start exercising from a young age to lay a solid foundation for physical fitness. Although age cannot be changed, physical condition can be changed. If we still have a body comparable to that of a 40-year-old at 60, then our morning exercise can play a greater role. Morning exercise is not the goal, but physical health is the ultimate pursuit.