Older people are often the most active participants in the road to health and wellness. However, the "degree" of movement is a matter that needs to be carefully grasped. Uncle Hu's story is a prime example, as his experience reminds us that while exercise is good, excessive movement can be counterproductive.

1. Uncle Hu's knee pain and reflection on sports

Uncle Hu is 68 years old this year, and his life after retirement is quite regular. He would go to the park every day to run, rain or shine. Running not only keeps him in good shape, but also allows him to make many like-minded friends. However, in recent times, Uncle Hu has begun to feel knee pain and has become struggling to walk. He thought it was just ordinary fatigue and that he would get better after a few days of rest, but the pain became more and more obvious.

One night, Uncle Hu was chatting with his son about knee pain. The son was worried about his father's health and advised him to go to the hospital for a check-up. But Uncle Hu felt that it was too troublesome to go to the hospital, and thought that it would be good to rest for a few days. When the son saw his father's insistence, he didn't say much, but he was still relieved. He reminded his father that in the future, he could run for a shorter time and control the amount of exercise.

Uncle Hu listened to his son's words, and his heart was also a little touched. He began to reflect on his exercise habits and whether they really needed to be adjusted.

Second, the "degree" of exercise for the elderly: exercise more before the age of 60, exercise less after the age of 0, and do not exercise at the age of 0?

There have always been different views in society on the issue of sports for the elderly. Xu Zaichun, a visiting expert from the Famous Traditional Chinese Medicine Hall of Yuhang First Hospital, said in an interview that he could not exercise hard after being diagnosed with a chronic disease. He recommends exercising more before the age of 60, exercising properly before the age of 0, and reducing exercise and maintaining after the age of 0. So, shouldn't people over 0 really exercise?

In fact, this view is not entirely accurate. A study conducted by researchers at Seoul National University in South Korea found that more than one million people over the age of 60 can prevent heart disease and stroke by exercising more. In addition, consistent exercise can also increase bone density, enhance digestion and absorption, prevent senile dementia, eliminate loneliness, etc., which have many benefits.

(1) The benefits of exercise for the elderly

Prevention of cardiovascular and cerebrovascular diseases: Exercise can enhance cardiopulmonary function, lower blood pressure and blood lipids, and reduce the risk of heart disease and stroke.

Increase bone density: Proper exercise can stimulate bone growth, increase bone density, and prevent osteoporosis.

Enhance digestion and absorption: Exercise can promote intestinal peristalsis, improve digestive function, and reduce constipation.

Prevention of Alzheimer's Disease: Exercise can improve blood circulation to the brain, enhance cognitive function, and prevent Alzheimer's disease.

Eliminate loneliness: Exercise can increase social opportunities, improve mood, and reduce loneliness.

(2) Matters to be noted in the exercise of the elderly

Despite the many benefits of exercise for older adults, the manner and intensity of exercise require special attention. Older people need to be more cautious when exercising to avoid injuries caused by excessive exercise.

Choose the right way to exercise: Seniors can choose gentle exercises such as tai chi, body, baduanjin, and walking, which can exercise the body without putting too much pressure on the joints.

Control the intensity of exercise: When exercising, you should control the intensity of exercise according to your physical condition. If you feel tired or unwell, you should stop exercising immediately.

Pay attention to exercise time: It is recommended that the elderly control the exercise time between 60-0 minutes every day and avoid long-term continuous exercise.

3. 60 years old is a critical period of life, and three things are indispensable if you want to be in good shape

As we age, our body functions decline. Miao Yang, chief physician of the Department of Heart of Xiyuan Hospital of the China Academy of Chinese Medical Sciences, introduced that around the age of 60 is a period of serious changes in human body functions, which will gradually stabilize after the age of 0, and will enter the unstable period again after the age of 0. If you don't do a good job of health care in your daily life, you may face a health crisis from quantitative to qualitative change after the age of 0. In order to maintain good condition, it is recommended to do the following:

(1) After the age of 60, you must have a good attitude

Long-term poor mood can accelerate aging, so it is important for older people to maintain a good attitude. People with a good mentality have better spirits and are relatively healthier and younger.

(2) After the age of 60, we should pay attention to nutritional supplementation

Zhi Jiehua, deputy chief physician of the Department of Gastroenterology of the First People's Hospital of Yangzhou City, Jiangsu Province, said that the elderly are prone to qi and blood deficiency, and they should pay attention to nutritional supplements to avoid malnutrition. The elderly should usually pay attention to the supplement of protein, iron, calcium, B vitamins and other nutrients, and use nutritional supplements if necessary.

(3) After the age of 60, you still need to insist on exercising

Yang Weiyi, director of the sports medicine department of Guangdong Provincial Hospital of Traditional Chinese Medicine, reminded that sedentary life in the elderly will increase health risks, and the elderly over 60 years old should still insist on exercise to better maintain muscle strength and bone mass. It is recommended that the elderly choose gentle exercises such as tai chi, physical fitness, Baduanjin, and walking.

Fourth, there are no five signals when you walk over 60, congratulations on your health

Walking is the most common behavior in daily life, but some unusual walking behaviors can be an early warning of a disease. Here are some common signs of abnormal walking that should be taken into account:

(1) When walking, one hand should not be waved, and be wary of Parkinson's

He Jianghong, chief physician of the Seventh Medical Center of the People's Liberation Army General Hospital, said that when walking, one hand cannot swing and the other hand is normal, which may indicate Parkinson's disease, and it is best to seek medical attention as soon as possible.

(2) When climbing downhill and having pain in the knee, be careful of knee arthritis

Wang Jian, deputy chief physician of the Department of Joint and Orthopedic Surgery of Nanfang Hospital of Southern Medical University, pointed out that if the elderly have knee pain when walking long distances and climbing downhill buildings, they should be careful of knee arthritis.

(3) Pain in the soles of the feet when walking, and careful heartache

Zhang Jian, director of the Heart Center of Beijing Chest Hospital, reminded that if there is a pinprick pain in the soles of the feet, you should be careful of angina.

(4) Scissor steps appear when walking, and be careful of cerebral infarction

Zhang Jie, deputy chief physician of the Department of Cardiology of the Seventh People's Hospital of Zhengzhou City, Henan Province, reminded that walking and striding is like a circle, the knees will stick together, and the posture is like a scissor step, so we should be vigilant against cerebral infarction.

(5) If you have toothache or lower pain when walking, be careful of myocardial infarction

Qin Haidong, director of the emergency medicine department of the First Hospital of Nanjing City, Jiangsu Province, pointed out that myocardial infarction may also have symptoms of toothache and jaw pain.

Uncle Hu's knee pain reminds us that the elderly need to exercise in moderation, and excessive exercise may cause harm to the body. Seniors over the age of 60 still need to insist on exercising, but they must choose the right exercise method and control the intensity of exercise. At the same time, maintaining a good attitude and nutritional supplementation are also important factors in maintaining health. I hope that Uncle Hu's story can attract the attention of more elderly people, so that we can start from daily health management and protect the health of ourselves and our families.

Proofread by Zhuang Wu