In life, exercise can rarely be associated with the elderly, feeling that it is all a matter for young people, the elderly can only age well.In fact, this perception is wrong. People in old age more should participate in exercise as long as the right way to exercise.
Through exercise will also slowly become better, in order to better prevent disease. To choose the right exercise for themselves, so as not to damage their health.
The world population is ageing and it is expected that by 2050 the number of adults aged over 65 will double to about 1.5 billion worldwide. In the absence of adequate physical activity, the ageing process is accelerated and diseases and dysfunctions can appear prematurely and excessively. Insufficient exercise and excessive sedentariness are potential risk factors for all-cause and cardiovascular mortality.
Older people should engage in at least 150-300 minutes of moderate-intensity aerobic exercise or at least 75-150 minutes of high-intensity aerobic exercise per week, and can also combine equal amounts of moderate-intensity and high-intensity physical activity for greater health benefits.
Older people should also engage in resistance exercise of moderate or higher intensity, exercising all major muscle groups, 2 or more days a week for additional health benefits.
In weekly physical activity, older people should engage in a diverse range of physical activities focusing on moderate or higher intensity functional balance and strength training at least 3 days a week to enhance balance and prevent falls.
Older people can increase their weekly moderate-intensity aerobic exercise to 300 minutes or more, or perform 150 minutes or more of high-intensity aerobic exercise, and can also combine equal amounts of moderate- and high-intensity physical activity for additional health benefits.
Square dancing is no stranger to older people, it is a necessary exercise for middle-aged and older people, and is very popular. Middle-aged and older people can dance this very lively dance, and many older people get together, which can benefit physical health and psychological health. Older people can meet more friends, and do not feel lonely. We chat together, exercise, will be in a happy mood, so older people get happy and healthy. It is also a great way to get older people to love music and to renew their enthusiasm for life. Suitable ball games for the elderly include exercise ball, table tennis, badminton, tennis, billiards, gateball and golf, which can be chosen according to personal interests and hobbies.
Specifically for older people, there are many exercise options with aerobic exercise being the main one.Including walking, cycling, hiking, swimming, gateball, table tennis and badminton. Rhythmic dance and traditional boxing exercises are also suitable forms of exercise for the elderly. Older people can also do moderate anaerobic training to build muscle mass properly.
Exercise is a good prescription and exercise prescriptions should be individualised like other medication. Exercise prescriptions should be based on the health status of older people. Taking into account the order of exercise and the risks and benefits of each type of activity, as well as the individual's preference for the type of exercise. A little physical activity is better than no activity, and even if the recommended level of activity is not achieved, a little physical activity is good for health.
