Author: Guo Peng, Chief Physician of the Hepatology Department of Xiyuan Hospital, Chinese Academy of Traditional Chinese MedicineFlowers never turn red in a hundred days, and people never turn young again. Each of us will look back at our past lives with a drooping and aging attitude in the end
Author: Guo Peng, Chief Physician of the Hepatology Department of Xiyuan Hospital, Chinese Academy of Traditional Chinese Medicine
Flowers never turn red in a hundred days, and people never turn young again. Each of us will look back at our past lives with a drooping and aging attitude in the end. After all, the physical condition is incomparable to when I was young. Whether it is accompanied by a sick bed or a healthy old age after getting old is actually in my own hands. Today, I will talk to you about the physical fitness after the age of 60.
Why is it 60 years old? Because according to the age range set by the World Health Organization, those over 60 years old are considered elderly people. After the age of 60, menopause has also come to an end, and the human body has officially entered aging, leading to a decline in physical function. At this time, we should find ways to make up for it and strive to prevent ourselves from getting sick.
Of course, some people may say that their physical fitness is very good, and in their sixties, they don't look like old people at all. Some people, in their fifties, are full of ups and downs, all of which are uncertain factors. Today, from a general perspective, how to evaluate one's physical fitness after the age of 60.
After the age of 60, how to judge the quality of physical fitness?
If everyone can meet four conditions, it can be said that they are old and healthy.
The first condition is the hard indicator of health
1. Blood pressure indicators: If the high pressure is higher than 140mmHg and the low pressure is higher than 90mmHg, it indicates that one has hypertension. High blood pressure can bring many problems, and the most troublesome one is cardiovascular and cerebrovascular diseases. In addition, if the difference between high and low pressure exceeds 20mmHg, it also means that the pulse pressure difference is too high and requires treatment.
However, due to the degeneration of blood vessels and decreased elasticity after aging, blood pressure should have increased slightly, so slightly exceeding it is not too serious, especially after the age of 80, blood pressure of 150/90mmHg is considered relatively normal.
2. Lipids: Lipids include high/low density lipoprotein, triglycerides, total cholesterol, etc. The normal level of adult total cholesterol is 2.83 to 5.20mmol/L.
After the age of 60, the problem of lipid accumulation worsens. Elderly people need to control their total cholesterol level within 6.45mmol/L, which can be considered as hyperlipidemia. Hyperlipidemia is also a major cause of thrombosis and the onset of cardiovascular and cerebrovascular diseases.
3. Blood sugar value: diabetes is also one of the common metabolic diseases of the elderly, and there are many complications. Controlling blood sugar is the key to stabilizing the condition. Generally, the fasting blood glucose level should be maintained within 6.1mmol/L, and the blood glucose level should not exceed 7.8mmol/L 2 hours after meals. For the elderly, the standard can be relaxed appropriately. If the fasting blood sugar is within 7mmol/L and the blood sugar is below 11.1mmol/L 2 hours after meals, it is considered healthy and can also be adjusted through diet and exercise.
The second condition is that the exercise meets the standard
'Old age and weak physique' is our inherent impression of aging, but in fact, elderly people may not necessarily be weak, and their physical fitness can even be better than young people. Just look at the 'big men' and 'big women' who exercise every morning. So when we talk about exercise indicators, it refers to the intensity of exercise that can be accepted.
I have seen an old man before, almost 70 years old, who runs 10 kilometers every day and even regularly participates in marathons. His sports indicators are definitely up to standard, even exceeding the standard; However, there are also elderly people with severe muscle atrophy and trembling every walk, so their exercise indicators are definitely not up to standard, and even simple exercise cannot be achieved.
Generally, elderly people can exercise for half an hour every day, and after exercising, they will not feel very tired, and their body will not be damaged, especially in terms of skeletal muscles. They will only become stronger as they practice. If you finish running the day before, but your legs won't stretch straight the next day and your knees won't work, it's definitely not possible. You still need to follow your physical fitness and gradually move forward.
Health Times Chart
The third condition is the law of digestion and metabolism
Elderly people need to see if they can digest their meals normally, if they have indigestion or bloating after eating. In addition, healthy elderly people generally have a fixed daily excretion time and do not encounter problems such as constipation or diarrhea. This means that the human gastrointestinal tract is relatively healthy, with good metabolism and no accumulation of garbage and toxins in the body, making it less likely to get sick. On the contrary, elderly people who often cannot eat or defecate should pay attention to their gastrointestinal health.
The fourth indicator, sleep health
We have found that many elderly people spend less time sleeping as they get older, and some even wake up at four or five o'clock every day. When they go to bed at night, they struggle to sleep, which is very bad.
Healthy elderly people should fall asleep half an hour after going to bed, and be able to sleep for at least 7 hours every day. They will not feel tired or unable to wake up, which means their endocrine system is stable and their likelihood of longevity is greater.
Overall, after the age of 60, in order to assess one's physical fitness, one still needs to rely on hard indicators, including blood sugar, blood lipids, and blood pressure. It is also important to pay attention to exercise status, which represents a person's physical endurance, as well as sleep and digestive problems. It is also important to comprehensively grasp. (Health Times)
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