Exercise and Longevity: How Should Seniors Choose the Path to Health?

Exercise and Longevity: How Should Seniors Choose the Path to Health?72-year-old Mr. Li, accustomed to waking up early, would do a few minutes of simple stretching on his balcony before preparing to go out

Exercise and Longevity: How Should Seniors Choose the Path to Health?

72-year-old Mr. Li, accustomed to waking up early, would do a few minutes of simple stretching on his balcony before preparing to go out. He planned to go to the teahouse downstairs to have morning tea and chat with his old friends, his regular activity after retirement. As he reached the downstairs, Mr. Li ran into Ms. He, who was walking towards him. Ms. He is 58 years old. She worked for a foreign trade company before retiring, spending her days on business trips. After retirement, she still maintained her exercise habit, going to the park to practice Tai Chi every morning. Ms. He greeted Mr. Li enthusiastically: "Oh, Mr. Li, so early to have tea? You have to pay attention to your figure, it's not good to be too thin. You need to exercise more! Look at me, I exercise every day, my body is so healthy!" Mr. Li dismissed her concern: "When you're old, you're not like you young ladies who can walk around all day. If you can sit, don't stand. If you can lie down, don't sit. Conserving energy is the right way."

In fact, Mr. Li used to run a shoe factory when he was young. He spent his days sitting in the office and rarely exercised. After retirement, he felt that he had worked hard for most of his life and it was time to relax and take care of his body. Therefore, besides drinking tea and playing chess, he spent his days watching TV and reading at home, living a carefree life. Ms. He laughed heartily: "Your view is wrong. There is life in exercise, look at me, I run and exercise every day, my health is better than many young people. Don't underestimate exercise, it's the key to longevity!" Mr. Li didn't say anything, and they went their separate ways. Looking at Ms. He's brisk steps, Mr. Li felt a twinge of doubt - is it really true that exercise every day leads to longevity? This question lingered in his mind until a few days later when his son came to visit him. His son works as a doctor in a hospital. Mr. Li told his son about his doubts, and his son, after listening, explained with a smile: "Dad, both your and Ms. He's thoughts are valid, but not complete. Longevity is a complex issue influenced by many factors such as genetics, environment, and lifestyle, exercise is just one aspect." He continued, "There was a study published in a foreign sports medicine journal that surveyed 22,398 elderly people. The results showed that compared to those who are sedentary, those who engage in high-intensity exercise have a lower risk of disease and live longer. But this doesn't mean that all elderly people should engage in high-intensity exercise; the key is to choose suitable exercise methods and intensity based on individual circumstances." His son's words opened Mr. Li's eyes. He started to reflect on his long-term lifestyle and realized the importance of appropriate exercise for physical health.

The experiences of these two elderly people have sparked people's thoughts on longevity. Is it better to rest or exercise?

1. Should elderly people rest or exercise?

"When people get old, they should stay home and rest. When you get older, don't exert yourself, what if you fall?" Many elderly people have heard such concerns from their children. It's true that our physical functions gradually decline with age, but does it mean that we should abandon exercise and stay at home all day?

However, a study published in the top international medical journal "JAMA Oncology" has overturned this traditional view. This study tells us that life lies in movement, even elderly people can significantly extend their lifespan by(exercise).

This study tracked more than 22,000 elderly people for 6 years, researchers carefully recorded the physical activity and health status of these elderly people. Ultimately, they found that those elderly people who(engaged in moderate exercise every day), such as those who like walking or running, had a 21% lower risk of death than those who sat still all day.

This finding means that even for the elderly, through appropriate exercise, they can significantly reduce the risk of death and prolong life. Elderly people who actively engage in exercise have a lifespan that is significantly longer than those who sit still all day. Imagine, when people get old, the function of all organs in the body slowly declines, and metabolism also slows down. If you sit still all day, blood circulation will worsen, muscles will gradually atrophy, and the body's resistance will naturally decrease. Chronic diseases like hypertension and diabetes will be more likely to occur. Conversely, if elderly people(persist in exercising), they can effectively slow down the decline of physical function.

2. Regular exercise makes your body better

We all know the saying "There is life in movement," but for many elderly people, as they age, their physical functions gradually decline, they start to worry that they are not suitable for exercise or fear that they might get injured during exercise, so they prefer to stay at home all day. In fact, this kind of thinking is completely wrong. Look at our academician Zhong Nanshan, even at the age of 80, he still34(persists in exercising 3-4 days a week), which proves how important exercise is for the elderly.

Dear elderly friends, don't underestimate exercise, its benefits for the elderly are countless.

In life, have you elderly friends noticed that as we age, our bodies seem to be less obedient? It becomes more difficult to climb stairs, lift things, and sometimes it's even challenging to get up from a chair. It's not because you lack strength, but because your muscles are quietly shrinking. Don't worry, exercise is the best way to combat muscle loss. Frequent walking or brisk walking can effectively stimulate muscle growth, increase muscle strength and endurance. It will make you more energetic when you walk, climb stairs, and also reduce the risk of falling.

The heart and lungs are the power systems of our bodies, responsible for transporting oxygen and nutrients throughout the body. However, as we age, the heart and lungs are prone to various problems. Exercise can effectively improve cardiopulmonary function, making it run more smoothly and efficiently. People who(persist in exercising) have stronger hearts and can also improve their respiratory function and increase lung capacity.

Aging is an unavoidable natural law for everyone, but exercise can help us better resist aging. During exercise, the body produces a substance called antioxidants, which can counteract the damage of free radicals in the body, free radicals are one of the main culprits of aging. So(persisting in exercise) is equivalent to slowing down the aging process, making our elderly friends look younger and more energetic than their peers.

Diseases like hypertension, hyperlipidemia, and hyperglycemia, these "three high" problems seriously threaten the health of the elderly. Exercise can promote blood circulation, lower blood pressure and blood lipids, and also improve insulin sensitivity, helping to control blood glucose levels.

3. Main points for elderly people to exercise

As we age, many elderly people worry that exercise will harm their bodies, so they reduce their physical activity. But in fact, there is life in movement, and appropriate exercise plays a crucial role in maintaining health and preventing diseases for the elderly. What are the points that elderly people need to pay attention to in order to safely and effectively gain health through exercise?

1. Exercise according to your ability

Many elderly people may feel that they are still young and choose exercise programs that are too difficult, or they start with too much intensity right away, resulting in injuries before they can persist. In fact, safety should be the primary concern for elderly exercise. Choose some light and relaxing exercise methods, such as walking, Tai Chi, and square dancing, which are very suitable for elderly friends. These exercises are of moderate intensity, do not have high requirements for(venue), and can also exercise the body and make friends, achieving multiple goals. If you like swimming, it's also a good choice. It can exercise the cardiopulmonary function and reduce the burden on the joints, making it very suitable for the elderly.

2. Gradual progression

Exercise intensity should also be chosen according to individual circumstances. When you first start exercising, you can choose low-intensity exercise, like walking for 30 minutes a day, don't walk too fast, just walk slowly. You can start with 15 minutes of walking each day, and gradually increase the time and distance as your body adapts. Or you can start with 5 minutes of radio gymnastics, and gradually increase the number of repetitions and sets. Elderly friends must remember that exercise is about(persistence), don't be eager for quick results.

3. Choose a safe place

Many elderly people like to walk on the street, but the street has a large traffic flow and there are certain safety hazards. Elderly people's reaction speeds are slower, making them more susceptible to accidents. It is recommended for elderly people to choose parks, squares, and other safe, flat exercise venues. These places have a large flow of people and are relatively safe. If you choose outdoor activities, be sure to observe the surrounding environment.

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