"It's not right to exercise hard after suffering from a chronic disease.40Must exercise before the age of the year,50Exercise properly before the age of the year,60It is right not to exercise and maintain more after the year! ”

It is said that life lies in sports, many people think that in order to be healthy and longevity, they should exercise more, but Professor Xu Zaichun, a visiting expert of the National Famous Chinese Medicine Museum and Yuhang First Hospital, does not think so, he thinks that exercise should be divided into ages, some people do not exercise when they are young, and they work hard when they are old, but they collapse their bodies, he suggests that they must exercise before the age of 60, and pay more attention to the maintenance of the body after the age of 0, and do not work hard to exercise.

Do you agree with Professor Xu's view? Not to mention, there is really a subversive study that is somewhat similar to Professor Xu's view.

1. Centenarian survey: longevity people don't like to exercise

2017 years, Jiangsu Province centenarian survey report right2000余名百歲以上老人的個人背景、基本狀況、生活方式以及家庭結構等因素進行了分析。It was found thatMost centenarians don't exercise regularly,It seems a bit of a departure from the sports craze that is now emerging.

This discovery seems to have subverted many people's cognition- It is a well-known theory that exercise can promote longevity

at《JAMA Internal Medicine》A large study published in the journal stated:85~0Middle-aged and elderly people, more every day30minutes of movement can be lowered17%The risk rate of death.Long-term lack of exercise will also pose a great threat to health. WHO states that inactivity is the fourth leading risk factor for global mortality,About 6% of mortality rates per year are related to physical inactivity。

Wang Changjiang, deputy director of the Department of Orthopedics of the General Hospital of the Rocket Armysaid that there is a long-term lack of sports willingDecline in the function of tissues and organs in the body3YesIt can cause atrophy of the basic muscles, low respiratory and circulatory function, and the muscle strength of the whole body will also be greatly reduced, causing abnormal symptoms such as pain in the waist, shoulder, back, and knee joints.

In addition, long-term inactivity can also easily cause symptoms of low respiratory and circulatory function such as palpitations and dyspnea, which can easily lead toCancer, cardiovascular disease, high blood pressure, diabetes, heart failurewait8The risk of these diseases is significantly increased.

Through a large number of studies, it is not difficult to see thatNot exercising is not the root cause of longevity。 So why do centenarians in Jiangsu generally don't like sports? The main reason for this is and3Point correlation.

2. How can you live a long life without exercising?

The occurrence of longevity is not only contributed by a single factor, the longevity of centenarians in Jiangsu has a lot to do with three factors: genes, mentality, and diet.

1gene

The older generation of centenarian families also generally has a higher life expectancy. According to the data of the survey,The parents of centenarians live longer than that80The proportion of years is in65%/0%above； Grandparents' longevity90The above proportions1.0%； Grandparents live longer than that90Percentage of years8.0%。

These values are higher than in the normal population, and it can be concluded that there is a certain link between longevity and genes.

2, good attitude

There is also a distinct characteristic in centenarians, who can think about anything they encounter.surpass9Adults are very "open-minded" in their daily lives, and is very confident in himself, and has the final say in his own affairs, but he is not stubborn about things, and his attitude towards life is very tolerant.

3Eat healthy

Centenarians also have a lot in common in terms of diet, although their living conditions have improved, they still maintain a light diet for a long time. In terms of staple food choices, corn, potatoes, soybeans and peanuts are mostly used粗糧Mainly, I love to eat it every dayBean products。

In addition, in the choice of ingredientsGenerally only eat freshThe meat should be slaughtered on the same day, the vegetables should be picked on the same day, and the fish should be killed on the spot…… They hardly eat stale ingredients, and the fresher the ingredients, the richer the nutrients.

Among the reasons for the longevity of centenarians, in addition to genes that ordinary people cannot imitate, there are two other things that ordinary people can do, and if you want to live a long life, you can change it from now on.

It is worth reminding thatRegardless of the age of the population, moderate exercise can bring certain health benefits, and the idea of not exercising at all after the age of 60 is not credible.

Appropriate exercise in older people can be allowedBone and muscle metabolism are strengthened, which can prevent muscle atrophy, enhance muscle strength, and delay the deterioration of motor function。 When exercising, the elderly must follow the principle of gradual and ability. Pay attention to avoid misunderstandings, these four mistakes will be made by many people.

3. Remember the misconceptions that these exercises for seniors often fall into

1, often climb mountains and stairs

These two sports put a lot of stress on the knee joint, and the knee joint will be repeatedly hit during the exercise, which will aggravate the knee joint injury. For good people who have poor bones, long-term this is very bad for knee health.

2A square dance is a night

Square dancing is now a favorite sport for many elderly people, and some elderly people dance all night, thinking that the longer the exercise, the better. In fact, this idea is not correct, long-term exercise will increase the risk of physical injury, and exercise must be moderate.

3, fasting morning exercises

After a night's sleep, my stomach was already empty. At this time, exercise will lead to physical exertion, but there is not enough energy supply in the body, which can easily lead to insufficient blood supply to the brain, causing symptoms such as dizziness, palpitation, and weak legs, and it is easy to induce sudden death for the elderly with heart problems.

4, 過分喜歡 "Familiar" nature

Many elderly people like to go to places with fresh air outdoors to exercise, and exercising in this environment will make people feel comfortable. There is nothing wrong with being close to nature, but for older people with cardiovascular disease as well as some other chronic diseases,If you have an accident exercising in a sparsely populated place, it is difficult to get timely treatment if there is no one aroundIt is recommended that the elderly choose a place with a lot of people to exercise.

Sport should be won by quality, not intensity or time.It is recommended for older adults to do it weekly4~0times of exercise, the time of each exercise is kept into30~0minute。 It is recommended to choose some low-to-medium intensity, long-lasting workouts such as jogging, walking, cycling, and swimming.

There is a good saying that life lies in exercise, and it is recommended that everyone should exercise appropriately and maintain a generally healthy lifestyle as long as the body allows.

參考資料:

[1]"Five Misunderstandings of SportsWhat the Elderly Need to Know.People's Net.27.0.0

[2]"Elderly10大錯誤鍛煉方式 不能強身反而傷身》.Bright Net.25.0.0

[3]Subvert Your Concept of Wellness! Jiangsu ProvinceThe Centenarian's Survey Tells You".Zhejiang Elderly.14.0.0

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