Walking is a simple and effective exercise method that helps to relax the body and mind, and can bring many benefits to the body. However, after the age of 65, there are some things to pay attention to when taking a walk and learn more together
Walking is a simple and effective exercise method that helps to relax the body and mind, and can bring many benefits to the body. However, after the age of 65, there are some things to pay attention to when taking a walk and learn more together.
What benefits can one gain from taking a regular walk?
1. Improving cardiovascular health
Walking can help enhance cardiovascular function, promote blood circulation, lower blood pressure and cholesterol levels, and prevent cardiovascular diseases. Compared to other high-intensity sports, walking has a lower intensity and is a good entry-level exercise for people who have been lacking in exercise for a long time.
2. Strengthening muscles and bones
Walking can enhance leg muscle strength, increase bone density, and help prevent osteoporosis. In addition, walking can also prevent lumbar disc herniation and joint pain.
3. Reduce stress
Taking a walk helps to relax and relieve stress. During walking, the brain secretes neurotransmitters such as dopamine and serotonin, helping people feel relaxed and happy. Long term walking can also prevent psychological problems such as anxiety and depression.
4. Promoting sleep
Walking can improve sleep quality and make it easier for people to enter a deep sleep state. Walking not only prolongs sleep time, but also helps people fall asleep faster.
Is it true or not that 'one hundred steps after a meal, one lives to ninety-nine'?
I believe many people have heard of the phrase 'take a hundred steps after dinner'. In fact, there is scientific basis in medicine. Because taking a walk after meals can promote intestinal peristalsis, accelerate food digestion, lower cholesterol levels, and avoid fat accumulation leading to body weight gain. In addition, taking a walk after meals can increase metabolic rate and help burn excess calories.
But it should be noted that the intensity and duration of walking should not be too intense. Generally speaking, it is advisable to take a moderate walk half an hour after meals.
After the age of 65, pay attention to these four points when taking a walk
1. Choose the appropriate route
If you have joint pain or unstable knees, it is recommended to choose a flat route and avoid walking on slopes or uneven surfaces. In addition, you can choose soft running shoes or cushioning shoes to reduce the impact on joints.
2. The pace should not be too large
Excessive stride can lead to loss of balance and increase the risk of falls. Therefore, when taking a walk, it is important to maintain a stable pace, not too fast or too slow, to adapt to your physical condition.
3. Pay attention to climate change
When walking in cold weather, it is important to keep warm and wear thick clothes and shoes to prevent colds or joint pain. In hot summer weather, it is necessary to avoid heatstroke, choose cool and comfortable sportswear, and try to avoid the noon period.
4. Reasonable planning of walking time and intensity
The physical function of elderly people over 65 years old has gradually declined, so it is necessary to pay attention to reasonable planning of time and intensity when taking a walk to adapt to their physical condition. Mild, moderate, and severe walking intensities can be performed separately to gradually improve physical function.
Walking is a simple and cost-effective exercise method, which is a great way for people of all ages to exercise. Especially for elderly people over 65 years old, taking a walk can not only maintain physical health, but also increase social activities, enjoy outdoor natural scenery, and improve the quality of life.
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