These 6 Types of Exercise Can Accelerate Aging!
Many people are well aware of the benefits of exercise and healthy living, as they know that regular physical activity can promote metabolism, strengthen immunity, and aid in the recovery from diseases – the advantages are numerous.
However, the incidence of sports injuries is increasing due to improper exercise.
According to statistics, elderly patients account for nearly 40% of the total number of sports injury patients, with the shoulders and knees being the most vulnerable areas.
6 Ways to Accelerate Aging Through Incorrect Exercise
Incorrect methods can accelerate the aging process of the body, especially the following 6 should be avoided.
1
Over-intensive exercise
Prolonged, strenuous exercise and lack of sleep can increase blood cortisol levels, leading to elevated blood sugar. These sugars combine with collagen fibers, causing skin elasticity to decline, pigmentation, and premature wrinkles.
Regardless of how enthusiastic you are about exercise, you should at least take one day of rest per week.
2
Poor posture
Bad posture can cause sports injuries; elderly people should pay particular attention to the cervical spine, knee joints, and other areas.
To avoid poor posture and incorrect exercise posture, it is recommended to exercise under the guidance of a professional coach, who can calibrate the deviations in your body's parts.
3
Only doing aerobic exercise
Although many people are committed to exercising, they only do aerobic exercise.
In fact, strength training can help you continue to burn calories even when you are not exercising, and it can also maintain muscle mass, making you look younger.
4
Ignore the pelvic floor muscles
When exercising, the pelvic floor muscles may not be the first muscles you think of, but they are important.
Ignoring the pelvic floor muscles can lead to abdominal obesity in middle-aged and elderly women, or even urinary incontinence.
To maintain the firmness of the pelvic floor muscles, you can do 3 sets of 10 repetitions of the pelvic tilt exercise each time.
5
Ignore high-intensity interval training
High-intensity interval training is very effective for resisting aging.
A study published in the *Journal of Cell Metabolism* showed that elderly people who engaged in high-intensity interval training had a 69% increase in mitochondrial function, which helped improve insulin sensitivity and reduced the risk of diabetes.
Therefore, it is necessary to engage in 3 high-intensity interval training sessions per week.
6
Don't neglect stress
Yoga and martial arts can help maintain skin smoothness and luster; you can also try meditation to relieve stress and anxiety.
This way of exercising avoids 'ineffective exercise'
Effective exercise should come from 'heart rate' and 'duration' two aspects.
1
Achieve the expected heart rate
For example, walking to a moderate intensity or higher can be considered effective exercise.
For healthy and physically fit individuals, the heart rate can be controlled at 120-180 beats per minute. For elderly or patients with chronic diseases, the heart rate is approximately (170 - age) to (180 - age).
So, casual walking doesn't really count as exercise.
Heart rate can be simply measured by palpating a pulse for one minute; or you can use smart wearable devices to help you test your heart rate.
Consistency over time
2
The duration and frequency of exercise should be consistent with your needs.
For example, those who have a weight loss goal should continue with effective exercise for more than 20 minutes, which is more effective.
Some people walk for 30 minutes in the morning, which is beneficial to the body, but cannot achieve weight loss; while exercising, combining aerobic exercise and resistance training will have a better weight loss effect.
Therefore, effective exercise is not simply the accumulation of time, but the key is to meet the above two standards!
4 Types of Exercise Suitable for Seniors
Aerobic exercise
1
Aerobic exercise is a cardiovascular and respiratory fitness test method, which is often also a way to improve cardiovascular and respiratory fitness.
Recommended exercises: walking, soft ball, etc. can activate the whole body, enhance cardiovascular endurance, promote metabolism.
Resistance trainingRecommended exercises: using both arms to lift 500ml mineral water bottles filled with water, small oil buckets, and participating in multiple muscle groups through squatting and stepping, etc.
2
Flexibility training
Flexibility is a physical characteristic of the body, which determines the range of movement and flexibility of the body's various actions.Recommended exercises: bending over to touch your toes, yoga, Eight Brocades, Tai Chi – all of these exercises can stretch the muscle groups of the body and improve the body's flexibility and flexibility.
3
Balance training
Recommended exercises: single-leg stand, walking on straight lines, standing on heels, standing on toes, closed-eye standing – these exercises can improve balance.
Please ensure that there is a place to support yourself when exercising to prevent falls.When should seniors exercise?
4
In general, there is no strict time requirement for exercise; it should be combined with your own situation to determine.
Patients with cardiovascular and cerebrovascular diseases should avoid exercising in the morningElderly patients with these conditions should pay special attention when exercising in the morning.
Because the arterial tension in the morning is high, and the excitability of the sympathetic nerves is also high, it is easy to cause acute cardiovascular events such as myocardial ischemia, myocardial infarction, and sudden death.
The peak incidence periods of these diseases are concentrated in 6:00 am to 12:00 am.
Therefore, elderly people of this type should choose to be active in the afternoon or evening. If they exercise in the morning, the exercise volume should be as small as possible.
1
Elderly patients with diabetes should avoid self-discipline in the morning
Elderly patients with diabetes can easily cause low blood sugar and may have convulsions if they exercise on an empty stomach.
After a meal, do not exercise for 30-40 minutes.
When people have a meal, blood pressure may decrease slightly 30-40 minutes later, and heart rate may increase by about 15 beats per minute.
Because after a meal, more blood flows to the gastrointestinal tract, and the increase in heart rate is a burden on the heart.
2
Therefore, it is best to avoid exercising within an hour after a full meal.
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