What are the benefits of sports for middle-aged people? With the increase of age, all aspects of physical quality began to decline in middle age. At this time, it is very important to keep the habit of exercise. The key to exercise is to make people younger!
Exercise in middle age, don't change your habits
Zhang Guangwu, director of orthopaedic department of Shougang Hospital, Peking University, pointed out that middle age is actually the most dangerous time for the body.
The human body is like a machine. After decades of use, the 'machine performance' of middle-aged people began to decline. Knee joint wear increased, muscle strength gradually decreased, basic metabolism decreased, and bone density began to decline. But in the middle age, as the backbone of the unit and the "pillar" of the family, we are facing the time when there are old people and young people, and the body pressure and work pressure are the biggest. Psychologically, they often don't notice the decline of physical quality. Physically, the body is not as good as before. This kind of contradiction makes middle-aged people often do things beyond their physical ability, such as working overtime, staying up late, working hard, etc. If you don't pay attention to exercise and choose a healthy lifestyle, you will get sick.
"In my 40s, I began to have symptoms of high blood pressure, arrhythmia and cerebral vasospasm. Sometimes I felt dizzy, vomiting, high blood pressure, and in the afternoon, I was in poor spirits. I see a lot of people of the same age, because of their poor physical quality, some of them are mentally depressed, some of them don't want to make progress, some of them complain. "Said Zhang Guangwu.
According to Professor Gou Bo of the Department of health science of Xi'an Institute of physical education, from the perspective of physical exercise, people's functions are also used in and out of practice. If they don't exercise often, their physical functions will get worse and worse. Therefore, the middle age is an important time for exercise, which can not only prevent the occurrence of a variety of chronic diseases, but also play a role in rehabilitation treatment of hypertension, hyperglycemia and other diseases.
If you do well in exercise, your physical condition, working ability and family life will be well adjusted. If you have exercise habits, it's better to keep them going all the time. If you don't have them, you should exercise regularly from now on.
Exercise good habits, benefits can be seen
Exercise is not only to build a good body, but also to make your life more exciting!
Middle age exercise can make the nervous system more coordinated, bone density will continue to increase, muscle fibers will be stronger, and increase muscle reserves, improve cardiopulmonary function. The functions of cardiovascular system, digestive system, respiratory system and immune system of middle-aged people began to decline. Persisting in exercise can effectively reduce the risk of cardiovascular disease, reduce the incidence of hypertension, stroke and coronary heart disease, reduce the risk of cancer and diabetes, and play a rehabilitation role in hypertension, hyperglycemia, etc.
Director Zhang Guangwu said with a smile that he is the beneficiary of the exercise, Before the age of 40, I was a person who didn't work on all fours. When I was 40, my body turned on red light. I began swimming exercise. I had been swimming three times a week for more than 20 years. In addition, I played tennis once a week for nearly 10 years. Now I have fully tasted the sweetness of exercise. There is no problem in cardiorespiratory function. Blood pressure, blood fat and blood sugar are not high. Exercise has solved problems such as arrhythmia and chest tightness. The physical condition score of the unit is even ahead of my colleagues who are two or thirty years younger than me. '
Zhang Guangwu, director, said that exercise is not only good for your health, but also for your professional and interest development. Because of the good physical quality, in addition to the busy orthopedic professional work, he has the energy to complete more than 2 million words of medical science writing; at the same time, he has dabbled in literature, calligraphy, photography and other hobbies. '
As we get older, our ways change
Although sports have many advantages, but the way of middle-aged exercise should also be adjusted according to the situation, otherwise, because of improper sports leading to injury, it is not worth the loss. For middle-aged people to pay special attention to sports injury prevention.
First, we should pay attention to scientific exercise, and try to avoid some fierce antagonistic sports. For the middle-aged and old people, it's safer to walk 6000 steps every day. Square dance, Taijiquan and swimming are also good exercise methods. If they have good physical conditions, they can jog, play ball and other sports with higher intensity. Pay attention to warming up before exercise, stretching after exercise, exercise intensity should not be too large. At ordinary times, we should pay attention to improving heart and lung endurance, strength and flexibility, and enhance the ability to prevent injuries.
Second, pay attention to exercise load. According to their own physical conditions, exercise to find their own exercise load. For example, if the body feels tired after exercise, but there is no obvious pain and discomfort, and after a night's rest, it feels refreshed, indicating that the exercise load is more suitable for itself; However, if you often feel very tired after exercise, and your weight drops continuously (not intentionally), sleep is not good, appetite is not good, you don't want to exercise, and your function drops, and even affects your normal life, work and study, it means that you may have excessive fatigue, so you need to adjust in time.