As we grow older, all organ systems of the body will experience a decline in function. As long as an acute disease, the elderly may be disabled and bed, causing the quality of life to decline, and also cause personal, family and society to be burden...
As we grow older, all organ systems of the body will experience a decline in function. As long as an acute disease, the elderly may be disabled and bed, causing the quality of life to decline, and also cause personal, family and society to be burdened.
Sports can make people "successful in old age"Sports have many benefits for older people, including the effects of promoting cardiopulmonary and skeletal muscle health, reducing the risk of disability and disease, preventing decreased awareness, prolonging life, and reducing aging. People will definitely grow old, but exercise can make people "older and succeed", while increasing by month, minimizing problems of physical disability or cognitive impairment.
Although sports are so good, according to the current situation of sports by the Sports Department of the Ministry of Education, nearly 50% of those over 65 years old do not have the habit of sports. Most of the growth people do it in a walk and steadily manner, and only 30% achieves the strength of "sweating and breathing" and does not meet the recommended goals. In addition to establishing sports habits, sports training should also pay attention to the correct sports time and strength in order to bring the best impact on health.
How should we move?The movement planning arrangements of older people can be improved step by step. The goal is to exercise for more than 5 days a week, exercise for more than 30 minutes a day, or accumulate 150 minutes a week. You can start with a relaxed and simple activity, such as walking, sporting, health exercises, etc. The calculation of the strength of the movement can be adjusted by a self-fee meter (RPE), 0 points are the lightest (sitting and resting), and 10 points are the best exercise. The goal is to achieve moderate intensity activities (5 to 6 minutes), or exercise to a slight breath, and you can speak but not sing.
People often think that walking every day is enough. Although walking is a good start, achieving the strength of brisk walking or jogging can bring more benefits to older people. If the body is in good condition, you can increase the activity to a moderate intensity activity of 300 minutes per week or a 150 minutes of intense physical activity.
Aerobic exercise projects can be adjusted according to their own situation, with the principle of simplicity, ease and safety. Walking, hiking, aerobic dance, etc. are all good choices. If you have degenerative joint inflammation, you can also consider fixed footwork, water walking exercise, swimming, etc. to reduce the impact of lower limb joints. In addition, the heart and lung system of older people reacts slowly. After exercising, remember to do and sluggish exercises to slowly reduce the heartbeat and breathing energy.
The physical energy status of the swelling is different, how should it be adjusted?The situation of each elderly person is different. The intensity and time of starting to increase the activity volume should also be coordinated with individual arrangements of physical condition. For those who have a relatively low physical activity but are still in good physical energy, they can start exercising in 10 minutes and gradually increase the length of time.
Many elders will worry about whether their bodies can carry on their movement. In fact, most seniors can achieve the goal of a moderately strong body activity of 150 minutes per week. For seniors who have not had regular exercise habits, it is necessary to evaluate the symptoms of cardiac, sensitization, and kidney disease. If there are related symptoms, the doctor should discuss whether it is suitable for starting exercise. For older people who maintain sports habits, if they do not have physical discomfort, they can safely perform moderate strength exercises.
In addition, pre-motion screening can be performed using the new version of the Physiological Activity Preparation Questionnaire (PAR-Q+) developed by the Canadian Sports Physiological Association, or pre-motion screening can be performed using the EASY tool screening tool promoted by the Exercise Is Medice Committee.
Various types of screening tools usually pay attention to several problems1. Do you have a history of cardiovascular disease (median wind, hypertension, heart disease, etc.)?
2. Do you feel chest pain during daily activities or exercises?
3. Are there any dizziness or loss of consciousness in the near future?
4. Is there any bone-related problem that affects movement?
5. The doctor once said that you can only operate under supervision?
If any of the above questions answered "Yes", it is recommended to use the complete PAR-Q+ question paper for screening, or to discuss with the doctor whether it is suitable for sports.
Can weak and disabled elderly people exercise?Elderly people with multiple chronic diseases, poor physical energy, and even disability can discuss with doctors before exercise. If the recommended sports goals are not met due to the physical condition, you can also perform light physical activities as much as possible (such as easy walking, simple homework), which can reduce the harm of sitting and bedding to your health.
The National Health Agency refers to the Vivifrail training for seniors proposed by the European Union, and divides the physical energy status of seniors into Class A (disabled), Class B (deficient), Class C (pre-deficient), and Class D (healthy). Then, for older people with different physical conditions, provide structural evaluation methods and sports guidance for public reference.
Establishing sports habits is very important for health. Regardless of physical health, appropriate sports and physical activities should be arranged to prevent disability and enjoy life.