As people age, health becomes particularly valuable, but many elderly people may also fall into some misconceptions in their pursuit of health and longevity. For example, many elderly people enjoy walking, but walking may seem simple

As people age, health becomes particularly valuable, but many elderly people may also fall into some misconceptions in their pursuit of health and longevity. For example, many elderly people enjoy walking, but walking may seem simple. If the method is not appropriate, it not only fails to achieve the goal of health preservation, but may actually "harm the body". So what issues should elderly people pay attention to during walking exercise?

Walking is an aerobic exercise that benefits all systems of the human body.

Walking can increase the basal metabolic rate and help the body burn excess calories. Research shows that walking 150 minutes a week can reduce the risk of epilepsy by 40% and diabetes. This is of great significance for controlling weight, reducing the probability of obesity and metabolic syndrome.

Moreover, during walking, the body's center of gravity alternates between the legs, creating pressure stimulation on the bones, which can promote bone turnover and increase bone density.Walking can also compress cartilage, increase the amount of joint capsule fluid, play a "lubricating" role, and slow down the progression of osteoarthritis.

In addition, aerobic exercise can improve the adaptability of the heart and lungs,Long term walking can lower the resting heart rate and increase cardiac output,Enhancing cardiopulmonary function is of great significance in preventing heart failure, ischemic heart disease, and other related diseases.

Due to the need to coordinate and control the body's center of gravity during walking, it can also enhance control over the lower limbs and core muscle groups.If the balance ability is improved, it can also reduce the probability of elderly people falling and causing fractures. Therefore, walking also plays an important role in preventing falling fractures.

There are also studies showing that long-term adherence to aerobic exercise can increase hippocampal volume and stimulate the secretion of nerve growth factors,Thus delaying the decline in cognitive function. Therefore, walking also helps maintain memory and intelligence.

It is worth mentioning that moderate exercise can also reduce the levels of inflammatory factors, stimulate immune cell activity, enhance the body's ability to clear pathogens, reduce the risk of infection, and have the effect of improving the immunity of the elderly.

From a psychological perspective, walking can also promote the secretion of endorphins and brain-derived neurotrophic factors, alleviate depression and anxiety, and help improve sleep quality. This is very beneficial for improving the quality of life of the elderly.

It can be seen that walking, as a simple aerobic exercise, has a significant improvement effect on the functions and health status of various systems in the human body, making it one of the most suitable health care methods for the elderly.But there are also some things that middle-aged and elderly people need to pay attention to when walking.

Although walking is mostly beneficial for the physical health of elderly people, there are also some issues that need to be noted.

Improper walking posture may cause unnecessary pressure on the ankle and knee joints, increasing joint wear. Therefore, when walking, it is necessary to maintain a straight back, head and eyes forward, avoid pelvic tilt forward and leg flexion. Patients with intervertebral disc herniation also need to avoid excessive neck flexion.

In addition, elderly people should not walk too fast, otherwise the heart and lungs are overloaded and are more prone to muscle strain.It is recommended to adopt a comfortable and natural speed. A speedometer can also be used to help master the appropriate speed, otherwise it is easy to fall if the speed is too fast.

Also, remember not to walk for more than 60 minutes at a time, and not to focus your weekly exercise on 1-2 days. You should ensure 3-5 times a week to give your body sufficient recovery time, otherwise prolonged walking will accumulate fatigue.

It should be noted that individuals with severe knee, hip, and other joint diseases are not suitable for prolonged walking and should act according to their physical strength,If necessary, take intermittent breaks or choose low-intensity exercises such as Tai Chi.

It is also important to choose comfortable and supportive sports shoes.The sole should have a certain hardness and skid resistance, and the upper should be breathable. Do not choose shoes with overly fashionable styles, nor wear open slippers. When walking at the same time, you should choose flat and unobstructed roads or community green spaces, as steep slopes and uneven roads can increase the probability of falling.

Attention should also be paid to patients with hypertension. This type of population may experience elevated blood pressure and headaches when walking, and regular blood pressure monitoring is necessary to avoid activities in hot weather.There are other ways to exercise besides walking. For example, appropriate stretching exercises, paw and thumb movements, etc., can help the muscles of the whole body relax.

In addition, at the beginning of walking, do not continue for too long at once. The time and intensity should gradually increase to the target amount, giving the body time to adapt,At the same time, it is important to pay attention to physical sensations at all times, as this is crucial for gaining the benefits of exercise.

As we age, maintaining physical health and quality of life becomes particularly important.Elderly people over the age of 60 need to pay more attention to health issues and take appropriate measures to address the challenges in life.

1. Health check and prevention

Health checks and preventive measures are crucial for the elderly,Regular health checks can help identify potential health issues early on, making intervention and treatment easier.

Therefore, elderly people should undergo regular and comprehensive medical examinations, including measuring blood pressure, checking blood sugar levels, monitoring cholesterol, and conducting cancer screening.These examinations are helpful for early detection of common senile diseases such as hypertension, diabetes, heart disease and cancer.

Elderly people should also pay attention to their diet, ensure adequate nutrition, choose vegetables, fruits, whole grains, lean protein, and healthy fats, reduce the intake of high salt, high sugar, and high saturated fat foods, and supplement with sufficient vitamins and minerals.

It is also important to maintain moderate physical exercise, including aerobic exercise, strength training, and flexibility training.This helps maintain muscle mass, bone density, and joint flexibility.Moreover, regular exercise can also help control weight, improve cardiovascular health, and promote mental health.

In addition, smoking and excessive alcohol consumption are associated with various health problems, including cancer, heart disease, and lung disease.If elderly people smoke or drink alcohol, they should consider quitting smoking or limiting alcohol consumption.

2. Mental Health and Social Interaction

In addition to physical health, mental health and social interaction are also key factors in the lives of elderly people,Maintaining a positive mindset and positive social interaction can improve the quality of life.

Therefore, elderly people should cultivate a positive mindset and actively face the challenges in life. This includes learning to cope with stress, anxiety, and depression, seeking psychological support or consulting a professional doctor to handle emotional issues.

Elderly people can also participate in more social activities, clubs, or volunteer work to establish connections with others and reduce loneliness. It is also possible to exercise the brain through games, reading, and learning new skills, which can help slow down the rate of cognitive decline.

3. Prevention of accidents and safety

Fractures and falls are common in elderly people, so it is important to take appropriate preventive measures.Elderly families should be designed to be safe, including non slip flooring, handrails, and sufficient lighting. Especially the floors of bathrooms and kitchens should be non slip and consider installing handrails to help stand and walk.

If the elderly have mobility difficulties or balance issues, they can use assistive tools such as crutches, walking aids, or wheelchairs to provide additional support and safety.

Vision problems are also one of the common causes of falls in elderly people.Elderly people should undergo regular eye examinations, promptly correct vision problems, and ensure that they wear the correct glasses or contact lenses.

epilogue

Proper walking exercise can strengthen the heart and lungs, prevent various diseases, and is a good habit for health care. But elderly people still need to pay attention to methods and moderation in order to gain the various health benefits of walking. I hope this article can give you some positive suggestions.

Reference:

The Complete Book of Caring for the Life of the Elderly - Author: Yang Kun

The Social Life of the Elderly "by Meng Huimin

Elderly Care and Rehabilitation - Authors: Chen Xiaoming and Cai Yanping