Nowadays, people are increasingly concerned about their health, especially middle -aged and elderly people also start to pay attention to health and exercise, but exercise should be moderate, otherwise they may be counterproductive.
Studies have shown that only about 22 minutes of strength exercise every day can get the benefits of longevity.
Healthy and longevity is the desire of everyone, especially the elderly who enter their old age. They may achieve the purpose of delaying aging through appropriate exercise. Indeed, a large number of studies have confirmed that moderate physical activity played an important role in preventing and treating chronic diseases.
Adhering to proper exercise all year round can not only slow down brain atrophy, reduce cognitive obstacles, but also enhance the physique and independent living ability of the elderly, and reduce the risk of falling.
However, it should be noted that long -term excessive exercise may have the risk of accelerating aging.
Those very common middle -aged and elderly campaigns are not good for their bodies.
1. Walk too much
Many people pursue more than 10,000 steps, or even 20,000 steps. But in fact, if you walk too much, there will be more hormones such as adrenaline and cortisol in the body, which will cause a bad impact on the body, and it may also cause damage to the knee joint.
The number of people walking for ordinary people can generally reach 8,000 steps. Four to 5,000 steps are the number of steps required for daily life to avoid sedentary. In addition, three thousand steps need to go continuously to improve the level of cardiopulmonary endurance.
2. Start exercise together in bed
Many people who like morning exercises will have the habit of "running" without eating breakfast or no water. However, at the time of getting up, the human blood is more sticky, the blood sugar value is low, and it is not suitable for strenuous exercise.
It is best to avoid one and a half hours after getting up for the elderly. Before exercise, it is best to increase your body heat. You can drink a glass of boiling water and eat a small amount of liquid and semi -current food.
3. Plazing square dance for a long time
There are many people with a huge dance group in China, and it is not uncommon for people to jump their legs. When some body rotation and lower limb twisting, joint support will be continuously used and the lower limb strength will be used. If the dancing time is too long, the joints are continuously used, and the joint wear will be accelerated and the knee injury is prone to knee.
When people enter middle -aged and elderly, many people's physical functions will degenerate varying degrees. In order to reduce the wear of the joints, it is best to warm up for about 10 minutes before dancing, and after full activity, start dancing. Generally, it is best not to exceed 1 hour.
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Tip: The content of this article is for reference only, please refer to the consultation results of regular hospitals!