As age increases, the muscles, bones, and joints of the elderly undergo corresponding changes, and the functions of various tissues and organs gradually decline, including a continuous decrease in immune function.
Walk slowly Everyone walks every day, but the elderly should walk slowly rather than quickly. Walking slowly can prevent falls and avoid problems such as femoral or tibial fractures. A slow stroll generally consists of about 60-70 steps per minute, for about 30 minutes. Elderly individuals with poor physical condition should use appropriate canes to increase leg support, which helps maintain balance and stability.
Change positions slowly Many elderly individuals experience dizziness or lightheadedness when changing positions due to the decline in heart function and cerebral artery degradation, decreased vascular elasticity, reduced blood volume, and decreased oxygen content in the blood. Therefore, when changing positions, the elderly should be cautious not to move too quickly, avoid excessive range of motion, and not stay in the new position for too long, in order to prevent dizziness, fainting, or other problems.
Eat slowly It is important for the elderly to pay attention to food safety, especially when their visual, olfactory, and gustatory senses are generally diminished. Chewing food slowly and swallowing carefully not only aids in digestion, but also prevents bones, fish bones, or other small foreign objects from getting stuck in the esophagus or being inhaled into the trachea, which can lead to serious consequences.
Defecate slowly Elderly individuals are prone to constipation. If they rush during bowel movements, the rectal mucosa and anal margin are more likely to be injured. This is particularly true for the elderly with atherosclerosis, hypertension, or coronary heart disease. Straining and breath-holding during bowel movements can cause a sudden increase in blood pressure, leading to cerebral hemorrhage. It is best to use a toilet seat and allow natural defecation.
