Excessive exercise or accelerated aging, remind: 3 kinds of sports are suitable for middle-aged and elderly people, and we should do according to our ability

Excessive exercise or accelerated aging, remind: three kinds of exercise are suitable for middle-aged and elderly people, and we should do it according to our ability. Exercise is the "good medicine" for anti-aging

When the human body is short of exercise for a long time, and many machine tissues in the body cannot be mobilized, the function will decline. It may lead to the decline of respiratory and circulatory functions, the continuous loss of muscle strength, muscle atrophy and other problems, which can be improved through exercise:

1. Enhance cardiopulmonary function

People with weak heart and lung functions are often tired and have poor blood circulation, which can increase the risk of cardiovascular disease. And long-term regular exercise can increase the heart volume, slow down the heart rate, thicken the myocardial wall, and make the heart beat forcefully.

2. Strong bones

Long term lack of exercise will reduce the bone's demand for calcium. A large amount of calcium can only be discharged through urine, and calcium in the body will be lost. Through exercise, it can increase bone elasticity and promote the contraction of bone ligaments, which is very helpful to improve osteoporosis.

3. Active brain

Medical research has found that people who can persist in exercising for three months will have a new brain, which will help to activate their thinking ability and help control their emotions.

4. Relieve pressure

Exercise can help the body to synthesize dopamine and serotonin, which is beneficial to improving depressed emotions, releasing stress, improving memory and concentration, and making work more efficient.

2、 Excessive exercise is harmful, and 3 wrong exercise methods or accelerated aging

However, it should be noted that a healthy body is built on the basis of moderate exercise. Excessive exercise or vigorous exercise not only makes the metabolism in the body too vigorous, but also leads to physiological dysfunction, endocrine disorder and broken blood supply balance due to body stress, which is easy to cause sports injuries.

In particular, these three wrong ways of exercise or accelerated aging should be corrected in time:

1. Exercise intensively without rest

Some sports experts basically arrange their own amount of exercise every day. They come for a long run in the morning, do yoga at noon, and swim at night. This kind of intense exercise, which is lack of rest for a long time, will increase the cortisol content in the blood, which will cause the blood sugar to rise, and will also cause the skin to become more rough, spotty, and wrinkled.

2. Neglect exercise posture

Poor exercise posture is likely to hurt the spine, leading to hunchback and limping. For unfamiliar sports, it is recommended to complete them under the guidance of professional coaches, otherwise deviation will be caused and joint damage will be caused if the training place is not in place.

3. Only do aerobic exercise

Although many people insist on exercising, they tend to focus on aerobic exercise and neglect strength training. Although strength training is more boring than aerobic training, strength training can continue to burn fat. Even if you do not exercise, you will continue to "exercise" to help maintain muscle mass.

3、 Exercise should also be "enough". Four performances remind you that you have exercised too much

Exercise without restraint often leads to imbalance of the body. When the body has these performances, it is a reminder that you should stop if you overdo it.

Headache, dizziness, nausea and vomiting: during or after exercise, there is a sense of headache, which is related to the blood supply of the heart and lungs. Stop the activity and pay attention to the examination. If nausea and vomiting occur after exercise, it may be caused by hypoxia of the body. Please slow down the pace.

Weak limbs and mental fatigue: feel tired and weak after exercise, and generally get better after rest. If the symptoms persist and accompanied with spleen and stomach discomfort, excessive exercise should be considered, and the amount of exercise should be reduced.

Asthma and chest discomfort: When exercising, you feel chest tightness, even if you are slightly active, you will gasp, which may be a sign of poor cardiopulmonary function. If the chest sweats heavily, accompanied by shortness of breath, be careful that it is the alarm of heart load.

Muscle soreness and joint pain: Muscle soreness may be caused at the beginning of exercise or without exercise for a long time, which is a normal performance. However, if muscle colic persists, it is necessary to consider whether muscle strain occurs. In addition, if there is pain in the joint after exercise and it is not relieved for more than 30 minutes, it is necessary to pay attention to whether there is ligament strain or joint dysfunction.

4、 Three kinds of sports are suitable for middle-aged and elderly people, and can be done according to their ability

Which sports are more helpful to prolong life? A new study by the British Journal of Sports Medicine found that swing sports had the most obvious impact on health, followed by swimming and tai chi.

Holding racket sports: British research shows that tennis, badminton and other racket sports can reduce the risk of all-cause death by 47% and cardiovascular death by 56%. The swing requires speed, control and endurance. It can not only exercise the shoulders, elbows and lower limbs, but also mobilize the brain and eyes to achieve full body exercise.

Swimming: The study found that swimming can reduce the risk of all-cause death by 28% and the risk of cardiovascular disease death by 41%. Swimming can help exercise vital capacity, improve blood circulation, and help the elderly prevent cardiovascular, rheumatoid arthritis and other diseases.

Tai Chi: Tai Chi is also a recommended exercise for the elderly. Through simple and slow movements, it can help delay muscle atrophy, exercise the ability of body balance, and help the elderly relieve their emotions and calm their minds.

Although exercise is a good medicine for "anti-aging", it should also be carried out in combination with diet, sleep, hygiene and other aspects. For the elderly with basic diseases, it is best to exercise orderly under the guidance of doctors after stabilizing their condition.

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