Walking is the most affordable health regimen, what are the benefits of walking for the elderly?

Health is the most important thing for everyone, whether you have money or not, you can't live without health. After people get older, there will be various problems in the body, such as arthritis, rheumatism, diabetes, etc., mainly because people are old, physical functions will decline, and immunity will declineAll kinds of diseases will come to the door. Therefore, the elderly need to take good care of themselves and take appropriate ways to maintain their health.

Walking is the best way to maintain health, let's take a look at what are the benefits of walking for the elderly.

When people are older, there will be problems with joints, and the elderly can walk more to move the joints well, which can strengthen the ligaments and elasticity of the muscles of the waist, and can avoid early stiffness. In addition, walking for the elderly can also accelerate blood circulation, which can well wash away the impurities of blood vessels, accelerate the metabolism of Xincheng, and improve immunity. Make your body and bones better and stronger.

The metabolism of the elderly is relatively slow, so it is easy to have the problem of obesity, walking can solve such a problem very well, the activity intensity of walking is not large, and it is a very safe way of exercise for the elderly. The main thing is that it doesn't cost money to walkYou don't need to do any preparations, you can go for a walk with your wife and your good friends, which can also relax your mind and promote sleep.

In addition, the walking time should not be too long, about an hour at a time, if you feel unwell during the period, you need to stop immediately. It is recommended to take a walk in the park, so that the air will be better, and do not walk on the side of the road, there is more car exhaust on the roadside, which is harmful to health.

Walking can improve blood circulation in the body and make the joints more active.

It can enhance physical fitness and immunity, and move the joints of the limbs.

Walking for the elderly can nourish the heart and lungs, and can soothe the mood.

Walking for the elderly can effectively move the body, help to defecate and disinfect.

A hundred steps after a meal, living to ninety-nine, always makes sense.

There is a saying in the countryside that it is said that 100 steps after dinner will live to 99, so the elderly must take more walks after meals.

If the elderly take a walk, it is good for their physical and mental health.

It can exercise the body, enhance immunity, and have many benefits.

1. Improve body immunity

Walking can make the muscles of the whole body contract periodically, help blood and lymphatic fluid circulation, accelerate the metabolic process, and improve the body's immunity.

2. Change the impatient personality

Walking can improve the rate of mental and intellectual labor, help to change the impatient personality, and can increase the ability to adapt to the environment and things.

3. Prevent premature stiffness of limbs

Walking can maintain the flexibility of the joints, can enhance the tension and elasticity of the lumbar muscles and ligaments, and is a good way to prevent premature stiffness of the limbs.

4. It is beneficial to the cardiovascular system

Walking can also speed up blood circulation, improve the tension of blood vessels, and effectively prevent various cardiovascular diseases such as arteriosclerosis.

5. Enhance cardiovascular function

The regular walk of the old hall can regulate the function of the blood circulation system and the respiratory system, effectively maintain the flexibility of the joints, strengthen the contraction of the heart, increase the blood output of the heart, and is a good exercise for the heart.

6. It is beneficial to eliminate fatigue

Brisk walking can relieve neuromuscular tension, it can make the whole body blood circulation, increase cerebral blood flow, improve the nutrition of nerve cells, can make people relax, eliminate fatigue.

What are the benefits of walking for the elderly? What should I pay attention to when walking?

In life, many elderly people like to maintain health, for many elderly people, due to their age, they are also very clear about their body, if you do not do some exercise, do not develop some good habits, so that our own body will become very weak, so many elderly people will go to the park community in the morning or evening for a walk, because walking is a great benefit to the elderly aerobic exercise, in the process of walking, the old people through continuous walking, will drive the muscles of the whole body, It speeds up blood circulation, improves metabolism, and can also enhance immunity, so that the cells of the elderly throughout the body are active again, and increase the risk of resisting various viruses.

Of course, aerobic exercise suitable for the elderly is not only walking. For example, tai chi, square dancing and other exercises can be done by some elderly people, these exercises are the same as walking, they are a relatively gentle aerobic exercise, suitable for the elderly to exercise. As for those strenuous exercises, the burden on the body of the elderly is still very large, so it is not suitable for the elderly to do.

It is said that the above is relatively simple, but the elderly also have many things to pay attention to when walking, and some of the elderly who need more physical needs should wear a cane to avoid the elderly from accidentally falling down during the walk because of unstable balance. Moreover, the bones of the elderly are relatively loose, and it is easy to have serious fractures.

In addition, for the elderly who are fat, they can walk a short distance more than normal people during the walk, which can help burn calories in the body and promote blood circulation. At the same time, you also need to choose carefully for the location you have received, try to choose some gentle places, such as some parks or residential areas, and of course choose some sections with fewer pedestrians, because many children are easy to run around at night and are likely to hit someone.

The elderly can ensure sufficient exercise in the process of walking, speed up the body's blood circulation, promote the body's metabolism, let the body be in a healthier state, and can improve the body's resistance, enhance the body's immunity, and need to pay attention to being accompanied by family members when walking, and in this process to adopt the right way and method, not too violent.

It is beneficial to promote bone development, promote blood circulation, enhance physical fitness, and can also exercise appropriately, which has the effect of preventing diseases and relaxing the mood. Pay attention to the time of walking, pay attention to the distance walked, pay attention to the effect of walking, do a good warm-up activity, pay attention to the muscle condition of the legs, and avoid the phenomenon of load.

It can keep the elderly in good exercise condition, improve body resistance, enhance body immunity, and can also promote digestion and increase sleep quality. When walking, you should pay attention to the safety around you, walk with others, walk for too long, and pay attention to protect your knees.

Older people should spend a certain amount of time exercising every day, which can not only maintain the flexibility of the joints, but also enhance the elasticity of the lower back muscles and prevent the body from stiffening prematurely. The correct way can also speed up the blood circulation of the elderly, thereby expanding the tension of blood vessels, washing away toxic substances deposited on the blood vessel walls in time, and preventing the occurrence of cardiovascular and cerebrovascular diseases such as arteriosclerosis. It can also make the muscles of the elderly contract periodically, which is conducive to promoting lymphatic and blood circulation, and ultimately improving the body's immunity.

Walking for seniors can also relieve their temper tantrums, which improves the body's ability to adapt to a variety of things and environments.

The elderly must pay attention to safety when exercising, and incorrect walking style may lead to the occurrence of osteoarthritis. Long-term stairs or slopes can increase the load on the knee joint, leading to more severe wear and tear on the joint. The walking environment for the elderly must be comfortable, safe and fresh, because the amount of oxygen required for exercise is very high, so we must choose places with lush vegetation.

It is high in oxygen and good for good health.

Some older people like to walk with their hands on their backs, which is not conducive to full movement of the whole body and relaxation of the body. When you walk on a potholed road, your body can't balance quickly and you can easily fall. Therefore, in order to maintain proper walking, you should raise your head and chest and swing your arms so that your whole body is moving, and you can maintain your body coordination.

The ultimate goal of walking for seniors is to stay healthy. If you want to achieve the desired results, you have to do a certain amount of exercise. Older people should walk at least 3,000 meters a day and do so in half an hour, at least five times a week.

When exercising, you have to make your body sweat and keep your breathing smooth to achieve the effect of the workout. Older people are more likely to develop senile osteoarthritis, which is also associated with inappropriate walking. Climbing a hill or stair can cause excessive load on the knee joint and exacerbate joint wear.

Improve the increase in the amount of exercise of the elderly, enhance the body's resistance, reduce immunity, and the probability of performance failure diseases, which can well increase the quality of sleep. During the walk, you need to pay attention to the correct way, do not walk briskly, and do not walk for more than 1 hour.

Nowadays, more and more people have greatly reduced their physical exercise because of the convenience of life, and we consume more calories every day, so the daily body intake of calories is greater than the body's output, and the body will begin to gain weight. Being fat is a disadvantage, and being fat will directly lead to various diseases in the body, such as three high diseases, cardiovascular diseases, etc., all because of the hormone level disorder in the body, as well as the oppression caused by excessive fat to the internal organs, will cause diseases in the body, so only by increasing the amount of physical exercise can we improve the body's fat burning and fat loss effect, thereby improving the body's resistance and immunity, and exercising properly every day has great benefits for physical health, even if you don't like some intense exercise, By taking a walk every day, you can also achieve good health results. What are the benefits of walking every day?

1.Helps to eliminate fatigue.

Brisk walking can relieve neuromuscular tension and is an ideal "antidote" for emotional tension. Goethe once said: "My most precious thoughts, and their best expressions, come when I take a walk."

Because the blood circulation of the whole body is accelerated when walking, the cerebral blood flow is increased, and the nutrition of nerve cells is improved, which can help people with mental and psychological tension to relax, and it is helpful to eliminate fatigue, maintain the body, and improve learning and work efficiency.

2.Promotes digestion of the stomach and intestines.

Taking a walk after eating can promote digestion of the stomach and intestines, because when walking, our digestive system can secrete a digestive juice that promotes the digestion of our stomach and intestines and reduces the burden on the stomach and intestines. However, it is advisable not to go for a walk immediately after eating, but to go half an hour after eating.

3.Boosts immunity.

Walking is a way to exercise the body, and the calories are burned during the walk, which improves circulation, and the immune cells in the body can also function normally, so as to improve the effect of resistance. If you are sedentary for a long time and exercise too little, you will find that your body's physique begins to decline, and you are more likely to get sick at every turn. Therefore, you can take more walks in your spare time, and you can also exercise in this way.

Walking in the morning can clear your mind and move your legs and feet. Walking after meals can strengthen the stomach and promote digestion. Taking a walk at night can sort out your thoughts and make a brief summary of your life and work during the day.

Yes, walking can also achieve the purpose of health preservation, because in the process of walking, the body can have a fast metabolic rate. Walking consistently can improve the body's resistance, promote gastrointestinal peristalsis, reduce the occurrence of constipation, and reduce the chance of getting sick.

It can maintain health, insist on walking every day can improve the supply function of the heart, can also promote blood circulation, can play a role in enhancing immunity, can improve the speed of metabolism, and can also reduce blood pressure.

can maintain health; It can improve the body's body immunity, promote the development of the body's bones, enhance the body's fitness, promote blood circulation, and resist some diseases to a certain extent.

As we all know, the most recommended form of exercise for the elderly is walking. But there are many ways to walk, which one is more suitable for the elderly, and which type of elderly person should avoid long walks? According to experts, in fact, different types of walks can be selected according to the personal physique of the elderly.

Yuan Chao, director of the spine department and chief physician of the Third Affiliated Hospital of Guangzhou University of Chinese Medicine, said that there are two types of elderly people who are not suitable for walking. One is the elderly with low back pain. As people age, their spinal canals become narrow, and prolonged walking can increase the degree of compression on the nerves in the spine.

Therefore, the elderly with low back pain should not walk for a long time and with high intensity, and should take appropriate rest after a period of walking, and choose to walk on flat ground as much as possible. The second is the elderly with arthritis. Older people with this disease should avoid walking around for long periods of time due to wear and tear on their joints.

Below, Yuan Chao introduces several ways to walk for the elderly.

Ordinary walkingThe speed should be 60 steps per minute, 20 to 30 minutes each time. It is suitable for the elderly with coronary heart disease, hypertension, sequelae of cerebral hemorrhage, and respiratory diseases.

Take a quick walkTake a walk with your head held high and stride forward, taking 90 120 steps per minute for 30 60 minutes each time, and walking 5 7 kilometers per hour. It is suitable for elderly patients recovering from gastrointestinal diseases and for older people who need to lose weight.

Swing your arms for a walkWhen walking, swing your arms to the rhythm of your steps, swinging back and forth alternately, keeping your body balanced and increasing the range of movement of your shoulders. 60 to 90 steps per minute. It can enhance the function of bones, joints and thoracic cavity, and prevent and treat frozen shoulder, emphysema, chest tightness and chronic bronchitis in the elderly.

Shake your head and pacPace slowly, looking up and down as you pace, slowly swinging to the left and right. Pacing allows the neck to be exercised at the same time. It is important to note that the shaking of the head should not be too loud, and the speed should be extremely slow, and you should also pay attention to your surroundings when pacing to avoid accidents.

This method is effective for older people with cervical spondylosis.

For some elderly people who like to walk backwards, Yuan Chao does not recommend it. Because when the elderly walk backwards, there is a high chance of falling. Once a fall occurs, it causes a hip fracture and has a negative impact on the quality of life of the elderly.

Yuan Chao reminded that while the elderly are walking, they should pay attention to the following points. 1.When walking, the time, intensity, and distance should be within the range that you are comfortable with, and you should not overload the exercise.

2.The ground you choose to walk on must be flat. 3.

When walking, older people should hold their heads up and chest up, swing their arms with their steps, and do not put their hands behind their backs, as it is not easy to maintain balance. 4.The place to walk should be in a place with fresh air.

5.The duration of the walk is limited to 30-60 minutes.

Instructor Yuan Chao, Director of the Spine Department and Chief TCM Physician of the Third Affiliated Hospital of Guangzhou University of Chinese Medicine.

Correspondent: Bian Jianghong.

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