Elderly people must not overlook flexibility training. In fact, the process of aging and loss of flexibility in middle-aged and elderly people varies from person to person. Natural aging only accounts for one-third of the process, while the remaining two-thirds are related to exercise. Surveys have found that the majority of middle-aged and elderly people in China neglect flexibility training in their fitness routines. Sports medicine research has shown that flexibility is an important physical quality.
Diet and Flexibility that Seniors Must Pay Attention To
Elderly people who regularly engage in flexibility exercises not only maintain good flexibility, but also have flexible movements during activities, and are less likely to suffer from joint injuries such as shoulders, knees, and waist. This indicates that regular flexibility exercise is beneficial to the health of middle-aged and elderly people. American medical expert Brenda conducted a test on 250 elderly people over the age of 60. She divided the participants into three groups, with one group walking three times a week for 40 minutes each time, another group doing leg strength training in the gym for the same duration, and the third group not exercising at all. After 18 months, about half of the people who did not exercise lost some or all of their daily functional abilities, while the occurrence of such conditions was rare in those who exercised. She urged all elderly people not to underestimate flexibility training, as it is a gentle way to keep fit. At the same time, it is important to pay attention to a reasonable diet before and after exercise.
The diet should be light. Due to the decreased taste sensitivity in the elderly, they tend to prefer strongly flavored and fried foods, but these foods are difficult to digest and should be consumed in moderation. Grains should be the main food, with fruits and vegetables as supplements, and meat can provide additional nutrition. This can satisfy the supply of various nutrients and maintain regular bowel movements, but a light diet does not mean being vegetarian.
The diet should be moderate. Elderly people must avoid overeating. Overeating can cause digestive dysfunction, resulting in symptoms such as bloating and diarrhea, and even death due to acute gastric dilation or myocardial infarction. There was once an elderly person who died at the age of 152 due to excessive eating. His body was dissected by the renowned anatomist and physiologist Harvey, who found that the aging of his organs was not significant, and it was overeating that led to the elderly person's death.
Elderly people should eat small meals frequently. The liver's ability to synthesize glycogen decreases with age, resulting in a smaller glycogen reserve and poor tolerance to low blood sugar. This can cause hunger and dizziness. Therefore, elderly people can have a light snack before bed, after waking up, or between meals. Generally, five meals can be arranged each day, with each meal not being too much. Snacking, especially sweets, should be avoided between meals to prevent digestive disorders. Exercising on an empty stomach is a big taboo for elderly people. In the morning, blood sugar is low, blood viscosity is high, and factors such as low temperature and blood vessel constriction make it easy to develop cardiovascular and cerebrovascular diseases and sudden death.
