Original title: Old people move to help strengthen muscles and fight aging

With the growth of age, the lifestyle of many elderly friends is also changing. The elderly are afraid of outdoor activities, which makes the good habit of outdoor activities lost. The amount of daily activities is greatly reduced, and many old people will feel unable to walk, stand for a long time, carry things, and their physical strength is significantly reduced, which affects the health of elderly friends and reduces the quality of life.

In the World Health Organization's Global Recommendations on the Health Benefits of Physical Activity, physical activity is divided into age groups, and suggestions are given for the exercise of the elderly over 65 years old: exercise steadily, and carry out balanced exercise and fall prevention activities at least three days a week.

The following exercise methods can be selected by elderly friends according to their physical conditions. They can exercise without leaving home.

Aerobic exercise

Aerobic exercise is the cornerstone of most exercises. Any physical activity involving a large muscle group that causes an increase in heart rate is aerobic exercise. The better the aerobic capacity is, the easier the heart, lung and blood vessel systems can deliver oxygen to the whole body, which can enable the elderly to better complete their daily activities and cope with the challenges in life.

Elderly friends can practice like this:

From top to bottom, from easy to difficult: sitting step, standing high, standing running.

Frequency: It is recommended that the elderly over 65 years old should have at least 150-300 minutes of moderate intensity aerobic activity every week, or at least 75-150 minutes of high-intensity aerobic activity every week, or a combination of both within a week.

Strength training (resistance sports)

The quality and quantity of muscle began to decrease from about 35 years old, and became more obvious after 75 years old. Muscle exercise is a "renewable energy" regardless of age. The World Health Organization recommends that the elderly should carry out muscle strength training of medium or higher intensity, preferably involving all major muscle groups.

Elderly friends can practice like this:

From top to bottom: ankle pump in sitting position, knee extension in sitting position, heel lifting, squatting, hip bridge. If the strength is insufficient, squatting can be changed to standing on the chair, and each action can be repeated 30-50 times.

Frequency: Moderate or higher intensity muscle strengthening activities 2 days or more per week can bring additional health benefits.

Balance training

Anyone, especially the elderly, can benefit from balance training. Balance training 3 days or more a week can enhance functional ability and prevent falls.

Elderly friends can practice like this:

Stand with one foot and alternate sides, and keep each side for 3-60 seconds.

Frequency: Balance function training of medium or higher intensity 3 days or more a week.

Flexibility training

Flexibility is an important aspect of physical health. Stretching can increase flexibility and improve the range of motion of joints, help the elderly move more freely, maintain good posture, and prevent sports injuries.

Elderly friends can practice like this:

From top to bottom: stretch the chest and back, stretch the back of the thigh, stretch the arms and back, stretch the calf muscles, and keep the chest and back movements and lower limb movements on each side for 20 seconds.

Frequency: It is recommended to stretch 2-3 days a week. Flexibility training of medium or higher intensity 3 days or more per week.

Tips

The elderly should carefully do the movement of head undulation, and the movement should be gentle, slow and gradual;

Before more intense exercise, full preparations should be made to warm up; It is recommended to relax after intense exercise;

Wear suitable, elastic and light clothes when exercising; When the ambient temperature is too high or too low, indoor activities are recommended, and if necessary, electric fans or air conditioners should be used appropriately;

Replenish water in time to help sweat and keep body temperature normal, and the water temperature should be appropriate;

Sports drinks can be considered for strenuous exercise to help supplement the sodium, chlorine and potassium lost due to sweating. It is not recommended to drink drinks and alcoholic drinks with too much sugar, which will accelerate the loss of body fluids;

Learn to listen to the voice of the body. If there is discomfort, you need to adjust the intensity of exercise or stop exercise in time;

The elderly with basic diseases such as cardiovascular, respiratory and endocrine metabolism need to be extra careful when exercising.

(The author is the attending physician of the geriatric department of Shanghai Tenth People's Hospital)