Jogging may sound like a good fit for people over the age of 70, however, in reality, some people enjoy the momentary health that jogging brings whileBut slowly paid a greater priceWhat's going on?
After the age of 70, is it really a safe and effective exercise to run regularly, and why do some people run and run, but their health is damaged?
As a doctor, I discovered, jogging for seniors over 70 years old, which is indeed very beneficial and can improve heart and lung function, enhance bone density, and increase overall metabolic rate.
However, jogging is not an "easy" sport, especially for:Those who are older and have already degeneratedDoing something wrong can bring varying degrees of harm.
因此，70歲以上的朋友想要通過慢跑保持健康，必須注意以下幾個要點，否則，可能就會在不經意間給身體帶來負擔。
After working in the hospital for so many years,I've met quite a few elderly patientsThey were initially ecstatic about some of the health benefits of jogging workouts, but soon also ignored some of the body's signals.
I still remember a retired old man, he has always loved jogging, especially in the morning when the sun is shining, for him, running, is not only a physical exercise,It is also a way to relax and enjoy life.
But after the age of 70, things are a little different, every time he runs, he will feel fatigue, leg soreness, and sometimes even a dull pain in his knees, and his movement is restricted.
In the beginning, he didn't take it seriously.I think it's a normal reaction after exercising, who knew that after a long time, he felt more and more pain, and even his walking posture was affected, and he became limping.
After the doctor's examination, it was found that the old man exercised excessively and ignored the fatigue signals of the body, which led to the aggravation of the wear and tear of the knee joint, especially for the elderly.Bones, joints, and muscles are repaired at a much lower rate than when they were younger.
If you overuse it, the body will send out all kinds of warning signals, if you don't adjust the amount of exercise in time, it is easy to cause injury, when jogging, we must always pay attention to the body's reaction, do not pursue speed and distance too much.
Many older adults tend to be overly aggressive when they start joggingIn fact, excessive exercise not only does not make the body healthier, but can cause harm.
Especially when you are older, your bones and joints begin to degenerate, so you must pay attention to rest after exercise to avoid excessive fatigue, and if you feel discomfort in your joints or muscles, you should stop immediately and do some relaxing stretching movements.
I once saw an elderly woman who ran a lot,I deeply regret her jogging experience,She insisted on running 5 kilometers every day, and over the years, the wear and tear of her knees became more and more serious.
Even though she enjoyed jogging, her knees and feet were subjected to excessive impact due to the ill-fitting shoes she chose, which eventually led to serious knee problems.
The shoes she wears are ordinary sneakers,Lacks adequate shock absorptionEvery time you land while running, you put a lot of pressure on your knees, and over time, the joint pain becomes more and more obvious.
Jogging For friends over 70 years old, it is very important to choose a pair of running shoes that suit you, and the ideal running shoes should have enough shock absorption effect.to avoid impact on the knees and spine while running.
The elderly choose running shoes, you have to choose the kind of cushioning technology is good, with good cushioning, the impact of the ground reaction to the joints can be much smaller, in addition, the shoes are comfortable to wear, whether they fit or not, which is also particularly important.
Shoes that are too big or too small can cause foot instability, which can lead to more sports injuriesShoes with good shock absorption effect can effectively relieve the pressure on the knees, spine and joints during running, and reduce the occurrence of sports injuries.
So, don't neglect the choice of running shoes in order to save money, and properly invest in a pair of high-quality running shoes, which is worth the long-term protection of your health.
I once met an elderly man, he has a very regular exercise habit,He runs every day, however, there are some problems with the way he runs, especially since he never warms up.
Before each run, he simply moved his limbs, feeling that he was too old to do a complicated warm-up like a young man, and he thought that as long as he ran a few gentle steps, his body would slowly adapt.
But in the long run,His muscles were often strained, stiffened, etcIn severe cases, it even affects the continuity of exercise, and warm-up is very important for everyone.
As people get older, their muscles and joints are not as resilient as they were when they were young, and their flexibility is poor, so they must warm up well before running, if they don't warm up, it is easy to strain soft tissues or sprain joints.
The warm-up doesn't have to be too long and intense, the key is to focus on moving the joints and stretching muscle groups, especially the knees and anklesto choose kicks, rotate joints, and moreto avoid strenuous stretching movements.
The recovery ability of the elderly is far less than that of young people, and recovery after exercise is especially important, without sufficient recovery, the body is in a state of high load for a long time,It can cause muscle fatigue, joint pain,Or even chronic injuries.
I met an elderly male patient who was very fond of morning jogging, running for a while every morning, finishing and then going back to work.
The problem is that he lacks the recovery period after exercise and directly devotes himself to heavy work, as a result of which his physical condition is getting worse and worse, and the flexibility of his joints decreases.Pain in the knees and hips of varying degrees occurred.
In fact, the body needs to recover after exercise, especially for the elderly, the recovery rate of muscles and joints is much slower than when they were young, and it is necessary to do proper relaxation after jogging to avoid the continuous pressure caused by strenuous activities.
Other than thatDrink plenty of water and do some simple stretching after a run, or do some low-intensity activities to relax tight muscles so that the body can recover faster.
Jogging has good health benefits for the elderly over 70 years old, but it is not without risks, in order to avoid unnecessary injuries caused by jogging, elderly friends must pay special attention to some misunderstandings.
The above content is for reference only, if you feel unwell, please consult a professional doctor in time
What do you think about whether jogging is good after the age of 70? Welcome to discuss in the comment area!
[1] Liu Lianlian. Do you have any of these bad running habits? Everybody's Health, 0-0-0