Methods of Exercise for Elderly People
According to the saying "take a hundred steps after a meal and live to ninety-nine," walking is the most suitable and safe form of exercise for the elderly. However, if you want to get the desired exercise effect from walking, it is important not to overlook the techniques involved. Experts in the prevention and treatment of chronic diseases in the elderly have provided the following advice on walking exercises to help you find the most suitable walking plan.
The "3-5-7" Principle of Walking
Benefits of Walking for the Elderly
The human muscles need a constant supply of nutrients and oxygen. People who work or study at a desk for long periods of time may experience muscle fatigue, weakness, and a lack of vitality due to lack of oxygen supply to the muscles. This is a major threat to human health in modern times. Conditions such as obesity, arteriosclerosis, hypertension, coronary heart disease, diabetes, and gallstones are all related to lack of exercise.
Walking in outdoor areas with fresh air is a simple and popular form of physical activity. It is especially beneficial for brain workers, middle-aged and elderly people, and those with chronic diseases, as it helps improve physical fitness and restore health. Walking at a moderate speed of 60-70 meters per minute for one hour burns the same amount of calories as jogging for 20 minutes. Middle-aged and elderly people who walk at a speed of 3 kilometers per hour for one to two hours can increase their metabolism by 48%. Walking also allows you to breathe in 2-3 times more oxygen than sitting.
Walking primarily involves the movement of the muscles and joints in the lower limbs. As the saying goes, "the legs age before the person." This shows that having agile legs and feet is especially important for the elderly. Walking exercises for the elderly can help prevent muscle atrophy, reduce or delay osteophyte formation, and maintain joint flexibility. Walking promotes blood flow from the lower limbs to the heart, which is beneficial for overall blood circulation.
1. Walking helps maintain joint flexibility and strengthens the muscles and ligaments of the waist, preventing premature stiffness of the limbs.
2. Walking benefits the cardiovascular system. It can accelerate blood circulation, improve blood vessel tension, and remove deposits from blood vessel walls, effectively preventing various cardiovascular diseases such as arteriosclerosis.
Walking is a recognized scientific method of exercise and the World Health Organization has long advocated that "the best exercise is walking." It is important to follow the "3-5-7" principle of walking. "3" refers to walking for 30 minutes and covering a distance of 3 kilometers. "5" means exercising 5 times a week. "7" means that the heart rate during exercise should be 170 beats per minute minus your age.
Different Walking Postures for the Elderly:
When walking, it is important to maintain the correct posture, with the head upright and eyes looking straight ahead, and the torso naturally straight. This posture facilitates the circulation of Qi and blood. When walking, shift your body weight forward and exhale with a slight effort, while inhaling naturally. The walking speed should be determined based on individual circumstances, with a speed of about 80 meters per minute being most effective for preventing diseases and improving physical fitness.
Methods of Walking for the Elderly
For those who are physically weak, take big steps and swing your arms. Walking too slowly will not achieve the goal of strengthening the body. Only by taking big steps and swinging your arms can you promote metabolism. For those who are overweight, walk a longer distance and walk briskly to burn the free fatty acids in the blood, thereby reducing weight.
For people with chronic conditions:
For those who have insomnia, walk slowly for half an hour in the evening, rest for 15 minutes, and then go to bed. This has a good calming and sleep-inducing effect.
For patients with hypertension, land on the soles of the feet and avoid landing on the heels first. Otherwise, the brain will vibrate continuously, which can easily cause temporary dizziness.
For patients with coronary heart disease, walk slowly for one hour after meals to prevent angina. Long-term adherence to this practice can improve myocardial metabolism and reduce arterial hardening.
For individuals with mild cognitive impairment, walk backwards with the arms crossed behind the waist, taking 50 steps backwards and then 100 steps forward. Repeat this 5-10 times.
For individuals with gastrointestinal disorders, the abdominal massage walking method can be used. While walking, rotate and massage the abdomen with both hands. Walk 30-60 steps per minute, and rotate the hands clockwise and counterclockwise, massaging one round for each step. Repeat this for 3-5 minutes during each walk.
Precautions
A friendly reminder from traditional Chinese medicine: Since everyone's cardiopulmonary function is different, the walking speed should be adjusted according to the body's ability to tolerate. If you experience chest tightness, palpitations, dizziness, or any other discomfort, you should stop and rest.
