Exercise for the Elderly: Don't Let Enthusiasm Turn into Injury!

Exercise for the Elderly: Don't Let Enthusiasm Turn into Injury!"You need to get your frozen shoulder treated quickly, otherwise it'll be a real hassle!" Doctor Li said to Mr. Zhang, who was lying on the acupuncture bed, while tending to him

Exercise for the Elderly: Don't Let Enthusiasm Turn into Injury!

"You need to get your frozen shoulder treated quickly, otherwise it'll be a real hassle!" Doctor Li said to Mr. Zhang, who was lying on the acupuncture bed, while tending to him. Mr. Zhang, over 65 years old and a retired senior engineer from the city, had been experiencing severe shoulder pain lately and had come to see Doctor Li for acupuncture, hoping for some relief. Coincidentally, his old classmate, Ms. Wang, was receiving physiotherapy at the same clinic. Seeing Mr. Zhang, she joked, "Mr. Zhang, enjoying your retirement life? You look so energetic; you must be exercising a lot, right?"

Mr. Zhang replied with a wry smile, "Yes, I refuse to grow old. I even went badminton the other day, but the pain in my shoulder is getting worse. Doctor Li, what should I do?"

Doctor Li shook his head and said with a serious tone, "Mr. Zhang, exercise is a good thing, but you know, some exercises are not suitable for your age."

"Oh, is that so? Which exercises shouldn't I do?" Ms. Wang asked curiously.

Doctor Li put down the silver needles and sat down, starting to explain: "Actually, many middle-aged and older people think the more they exercise, the better. However, some exercises put too much strain on the elderly's bodies and pose significant risks.

Running: The "Nightmare" for Knees

First, Doctor Li mentioned running. He said, "Running seems simple, but it puts a lot of impact on the knees, especially on concrete surfaces. This causes severe wear and tear on the joints of the elderly. Research shows that among those over 65, the percentage of knee injuries caused by running is as high as 40%. There was an old man, Mr. Chen, who used to run every day, but his knees suffered severe wear and tear, and he ended up having to walk with a cane."

Upon hearing this, Mr. Zhang and Ms. Wang were startled. Ms. Wang quickly asked, "Does that mean elderly people can't run at all?"

Doctor Li smiled and said, "Not necessarily. You can choose some low-impact exercises, such as brisk walking, swimming, or cycling. These exercises put less stress on the joints and can still help you stay fit."

Weightlifting: The Unignorable Risk to Muscles and Ligaments

Next, Doctor Li talked about weightlifting. "Weightlifting is a good way to build muscle for young people, but for the elderly, this high-intensity exercise can easily lead to muscle and ligament strains, or even fractures. Therefore, elderly individuals should be particularly cautious when choosing exercise programs and avoid overly strenuous activities. There was an old man, Mr. Li, who got hooked on weightlifting after retirement. During one training session, he accidentally strained his back muscles and was bedridden for months."

"Oh, that's terrible," Mr. Zhang nodded thoughtfully.

Basketball, Football: Collision and Fall Hazards

"The third type of exercise includes basketball and football, which require rapid movement and intense competition. These activities put high demands on cardiovascular function and are more prone to collisions and falls. For elderly individuals with osteoporosis, the risks associated with these activities are particularly high. I recall an incident where a 70-year-old man fell while playing basketball and suffered a hip fracture. It took him a very long time to recover."

Hearing this, Mr. Zhang slapped his thigh and said, "That's really something to be careful about. I was planning to play basketball with some old friends on the weekend."

High-Intensity Dance: The Hidden Risks Behind Elegance

Doctor Li continued, "The fourth type of exercise is high-intensity dance, such as tango and jazz. These dances may look elegant, but they demand a lot from cardiovascular function and muscle coordination. Many elderly people have been hospitalized for heart attacks caused by dancing."

"Oh my, I thought dancing was the safest option!" Ms. Wang exclaimed in surprise.

High-Difficulty Yoga: The Balance Between Flexibility and Risk

"Finally, we have some high-difficulty yoga poses. While yoga can help improve flexibility, some advanced poses put a lot of pressure on the spine and joints, especially inversions, splits, etc. For the elderly, these are very likely to cause spinal and joint injuries. Ms. Li is a prime example. She enjoys practicing yoga, but once, while doing an inversion, she fell and injured her neck. Thankfully, she was sent to the hospital on time, otherwise the consequences would have been unimaginable."

After listening to Doctor Li's explanation, Mr. Zhang and Ms. Wang felt enlightened. Mr. Zhang sighed, "It seems like exercise for the elderly should be approached with caution and not blindly follow trends."

Doctor Li nodded, "That's right. Exercise should be tailored to one's capacity. Choose activities that suit your physical condition, pay attention to protecting your joints and heart, and you can achieve fitness goals without injuring yourself."

The Right Way to Exercise for the Elderly

Experts recommend that elderly individuals should follow these principles when exercising:

Gradual Progression: Don't start with high-intensity, high-volume exercises. Gradually increase your exercise volume and intensity based on your physical condition.

Choose Suitable Activities: Choose low-impact exercises such as brisk walking, swimming, cycling, tai chi, etc. These activities put less stress on your joints and can still help you stay fit.

Pay Attention to Exercise Safety: Warm up before exercising and stretch afterward to prevent injuries. Listen to your body and stop exercising immediately if you feel any discomfort.

Regular Checkups: Elderly individuals should have regular checkups to understand their physical condition, allowing them to better choose exercise programs and develop exercise plans.

Conclusion

Exercise is a cure for longevity, but elderly individuals should be extra cautious. Don't blindly pursue intensity and results while neglecting safety. Choose appropriate exercise programs and pay attention to exercise safety. This way, exercise can truly become a catalyst for a healthy lifestyle and not a source of harm.

References

[1] Yu Sujun. The Impact of Exercise Frequency on Cognitive Function in Residents Aged 60 and Above in the Community, Modern Preventive Medicine, 2024-03-10