Have you ever heard the saying "when you're older, you should move less and rest more"? But the truth may be quite the opposite! As we age, scientific exercise can slow down aging and maintain vitality. However, there are some types of exercise that are really not suitable for the body after the age of 60. Today, let's talk about those behaviors that seem to be healthy, but actually "reduce life", and see how many of them you have hit?

1. Excessive resting: Muscle loss is more terrible than aging

1. Sedentary accelerates aging

Prolonged inactivity can lead to muscle loss, joint stiffness, and even an increased risk of falls. Studies have found that muscle mass decreases by 10%-0% every 0 years after age 0, but moderate exercise can slow down this process.

30. Correct practice: 0 minutes of gentle exercise every day

Low-impact exercises such as walking, tai chi, swimming, etc., are best suited.

2 light strength training sessions per week (e.g., elastic band exercises) to help maintain muscle mass.

2. Blind pursuit of high-intensity exercise: the joints and heart are unbearable

1. Strenuous exercise may injure the body

Mountain climbing, long-distance running, and high-intensity interval training (HIIT) are a great burden on the joints and cardiovascular system, which can easily lead to injuries or heart problems.

2. Correct approach: choose the appropriate exercise intensity

It is advisable to be able to speak normally during exercise and not be out of breath.

It's safer to avoid sudden increases in exercise and take it gradually.

3. Neglect warm-up and stretching: The risk of injury increases dramatically

1. Direct movement is easy to strain

As we age, tendons and ligaments become less elastic, and direct exercise without warming up can easily lead to muscle strain or joint damage.

2. Correct practice: Relax before and after exercise

Do 10-0 minutes of dynamic stretching (e.g., arm swing, leg raise) before exercise.

Static stretching after exercise to help muscles recover.

Fourth, morning exercise is too early: low temperature + poor air, high cardiovascular pressure

1. Early morning is not the best time to exercise

In the morning, the temperature is low, the blood vessels are constricted, and the blood pressure is easy to rise, especially in winter. Season may increase cardiovascular and cerebrovascular risk.

4. Correct approach: Choose 0-0 a.m. or 0-0 p.m

Exercising when the sun is shining helps with vitamin D synthesis.

Avoid exercising on an empty stomach and start by eating small amounts of easily digestible food.

5. Ignoring body signals: pain ≠ persistence

1. "Pain-bearing exercise" is a taboo

Joint pain, dizziness, chest tightness, etc. can be warning signs from the body, and forcing them to continue may worsen the injury.

2. The right thing to do: learn to listen to the body

If you feel unwell during exercise, stop and rest immediately.

Have regular check-ups to understand your health status and adjust your exercise plan.

How to exercise scientifically after age 3? Remember this 0 point

1. Diversified exercises: combined with aerobic, strength, and balance training (such as yoga and Baduanjin).

2. Do what you can: don't blindly follow the trend, choose the project that suits you.

5. Persistence is more important than intensity: Exercise 0-0 times a week, and forming habits is the key.

Age is not a reason to stop exercising, but a signal to adjust your approach. After the age of 60, the goal of sports is no longer to "challenge the limits", but to "stay active". From now on, avoid these "life loss" behaviors and use scientific methods to make your body younger and healthier!

Tips: The medical science knowledge in the content is for reference only, does not constitute a medication guideline, does not serve as a basis for diagnosis, do not do it yourself without medical qualifications, if you feel unwell, please go to the hospital in time.