Is it beneficial for seniors over 65 to run early every day

60-year-olds can go for a morning jog.

Is it? How long is a good morning run? A 60-year-old running a mile a day is the most appropriate. Frail elderly people should jog short distances, starting at 50 meters and gradually increasing to 100 meters, 200 meters, or even longer.

1.Many doctors will advise people over the age of 60 to go out for a walk or run more when they are fine. Because he is 60 years old and his body is not as healthy as that of young people, it is most appropriate for a 60-year-old man to run a mile a day.

If you run too much, it will hurt your health, not keep you healthy. Because the elderly are getting older, their bones are also beginning to age. If they run too much, it can have a bad effect on the joints.

In severe cases, cardiovascular and cerebrovascular diseases may occur.

Even if you like sports, keep it within reason.

2.The elderly can run slowly in the morning, and don't run too fast when jogging, because it is not 800 meters or 1 kilometer. If you are tired, you can take a walk or take a break.

In conclusion, don't force yourself to run like a young man. Check your body before running. Seniors who participate in jogging workouts should first check their bodies to see if they are fit for running.

After the doctor's consent, you can actively participate and stick to it for a long time. Run for the right distance and speed. Frail elderly people should jog short distances, starting at 50 meters and gradually increasing to 100 meters, 200 meters, or even longer.

3.Eat something. It is not recommended for older people to have an empty stomach in the morning.

Jogging. If we don't replenish a certain amount of energy before running, then we will be very weak when running, and our control over the body will become poor, and it will be very weak, which can easily lead to physical injury! When people are old, the loss of muscle in the body will be accelerated, and running on an empty stomach for a long time will lead to a certain amount of muscle consumption, which is very bad for our body!

We can eat a little bread before our run and just have some energy!

4.Some older people think that the earlier the morning run, the better, so they like to go out for a run in the early morning when it is not light. Actually, this is unscientific.

After a night, pollutants accumulate in the air, and breathing this foul air can have harmful effects on the human body. After the sun comes out, these pollutants are diluted and decomposed in the air, and the air quality.

It would be relatively better. Running in such a situation is more suitable for the body's metabolism.

60-year-olds can also run in the morning, and it can take about 15 minutes to run in the morning, which can have a particularly good effect.

Yes, you can. The time should be kept to about 20 minutes, and the speed of running should not be too fast, and the exercise should not be too strenuous and vigorous.

The 60-year-old can actually do a morning run, the morning run of the elderly is generally about 5 10 minutes is more appropriate, of course, if the physique is better, you can stick to about 15 minutes, don't run for too long.

This varies from person to person, but should you measure the distance you run according to your physical condition? Well, it's best to keep your heart beating at around 130 beats per minute. In this state, the person's body is just slightly sweating.

Will it be too much of a burden on the body? Because you ask for time to run. It is best to run for no less than 30 minutes a day.

It can't be longer than 60 minutes. It's about 45 minutes or so.

It is advisable to run for 20 to 30 minutes a day, but it must be consistent for a long time to be effective. Jogging can be divided into running in place, free running, and quantitative running. Running in place is a jog that starts with 50 100 steps at a time, gradually increasing until 4 to 6 months, increasing to 500 800 steps each time.

Running with high leg lifts can increase the intensity of the exercise. Free running is a way to change the speed of running at any time according to your own situation, regardless of distance and time. There is a time and distance limit for quantitative running, that is, to run a certain distance in a certain amount of time, from less to more, and gradually increase.

For the elderly to exercise, it is recommended to walk or jog slowly, and the amount of exercise should not be too large. Proper Tai Chi is done. Exercise is mainly aimed at not causing physical fatigue. Exercise should be gradual.

Whether the elderly after the age of 65 can run, I don't think it's certain, some old people can and some old people can't. Some elderly people can run at the age of 65 if they are in good health, but they are not allowed to run. I think that if the elderly want to exercise, they should mainly do some gentle exercises, such as square dancing or walking.

Square dancing and walking are both gentle ways to provide a lot of exercise.

One. Decide on a case-by-case basis

Everyone's 65 years old is different, and some people look like they are in their 50s. Some people are 65 years old and even look like they are in their 70s. is like a person like Zhong Nanshan, he has reached the age of 80 and can even play basketball, but most old people can't do it.

If you're not in good shape, running is likely to cause your bones to break. Therefore, you should do what you can, and don't force yourself to do something that you can't do. <>

Two. Gentle exercise is the mainstay

The elderly must focus on gentle exercise, so that they can achieve the purpose of exercise, and at the same time can prevent injury. There are many gentle sports, and most of them like square dancing if they are women. If you are a man, most of them like to do tai chi.

Of course, there are not only these two types of gentle movements, but there are many types that are very gentle. We just have to judge for ourselves and see if he's too intense and if it could cause us to get hurt. <>

Three. Walking is a great way to do it

In addition to those special exercises, walking is also a very good form of exercise. He is also very safe to walk in this way, and he is also able to provide a relatively large amount of exercise. If you can walk tens of thousands of steps every day, then I believe that your body will definitely be much better than the average old person.

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A 65-year-old can still run, as long as a 65-year-old is in good health, he can run every day. But don't run too fast. The elderly can do tai chi, can also go to square dancing, should choose some exercises with a relatively small range of movement to fitness, do not choose some exercise range, do not choose some stressful sports.

Of course, you can run, you can choose to run every morning, you should choose to exercise for about half an hour, you can get a good workout. And it can prevent osteoporosis and breathe fresh air.

Of course, the elderly should develop a scientific and reasonable exercise plan according to their physical fitness, walk or swim every day, do not train at high intensity, and avoid injury.

Walking (jogging) is well known for the health of middle-aged and older people, and it is the easiest to do. 55 How much should a 60-year-old walk (jog) every day?

55 Although the middle-aged and elderly people in their 60s are still in good health, they are not as energetic as young people. And if walking (jogging) is taken as a habit to be adhered to every day, it is necessary to achieve a certain amount of exercise, and if there is no amount, there is no obvious fitness effect; And be sure not to overload exercise, overload exercise, damage to health. The number of steps taken (jogging).

Although it varies according to the physical and mental condition of people, there should always be a common standard.

According to the advice of health experts and doctors, especially combined with my own experience of exercising for many years, it is recommended to walk (jog) 10,000 steps a day under normal circumstances, and there will be many benefits to sticking to this standard.

Hypertension is a relatively common condition that plagues middle-aged and elderly people, in addition to taking antihypertensive drugs on time every day to control blood pressure, you can take appropriate exercise to achieve the purpose of lowering blood pressure. Walking (jogging) is a very effective exercise, because walking (jogging) is aerobic exercise, good persistence will not consume too much energy, 10,000 steps are not long or short, not only to achieve the purpose of fitness, but also to effectively lower blood pressure. I've had high blood pressure for many years, and through daily brisk walking (jogging), it's normal now!

Middle-aged and elderly people are reluctant to exercise because of the decline of physical function, coupled with unreasonable eating habits, they usually have the problem of hyperlipidemia. If you walk (jog) frequently, it will increase the body's metabolism, and it also has a good effect on the removal of blood lipids in the blood vessels, which can accelerate the decomposition and excretion of blood lipids. I'm getting normal with my blood lipids by walking and jogging!

Insisting on walking (jogging) will make middle-aged and elderly people avoid the danger of gaining weight, and if diabetics are combined with obesity, it will increase the body's insulin demand and make diabetes worse. Walking (jogging) can consume glucose in the blood, which can accelerate the metabolism of blood sugar and achieve the purpose of lowering blood sugar.

Participating in more exercise can improve the cardiopulmonary function of middle-aged and elderly people, and prevent cardiovascular diseases and heart diseases in middle-aged and elderly people. It can improve lung capacity and reduce the risk of insufficient blood supply.

Osteoporosis caused by joint pain is a high-incidence disease that plagues middle-aged and elderly people, and regular participation in physical exercise can enhance bone density, so that joint ligaments can be exercised, and joint damage and osteoporosis can be prevented.

Middle-aged and elderly people will be very bored and depressed if they do not go out often. Going out for walking (jogging) exercise can not only broaden one's mood, but also make people happy, and you can meet many like-minded middle-aged and elderly people, and make more friends to smile often.

Walking (jogging) is the best way for the elderly to exercise, 55 60-year-old middle-aged and elderly people should choose to walk (jog) 10,000 steps a day, I hope that all middle-aged and elderly friends can be a habit to adhere to.

**From the Internet, invaded and deleted).

1. According to research, the daily activity of middle-aged and elderly people should be maintained at about 6000 steps, so that the body of middle-aged and elderly people can be better exercised, and it will not cause damage to the ulnar joint.

2. I don't guess what Li Guo should pay attention to is that it does not mean that everyone can walk 6,000 steps in one breath, you can take it slowly, for example, walk 2,000 steps in the morning, walk 2,000 steps at noon, and then take a proper walk in the evening.

3. And for people who are older or whose legs and feet are not very good, you can appropriately reduce the number of steps, and you can walk 4,000 steps a day.