What are the benefits of walking for the elderly? 5 common misunderstandings about elderly people walking

　　Some elderly people like to walk very much. So what are the benefits of walking for the elderly? What misunderstandings should the elderly avoid when taking a walk? Next, let’s learn about the benefits and misunderstandings of walking for the elderly with the editor.

　　What are the benefits of walking for the elderly?

　　1. It can maintain the flexibility of joints and at the same time enhance the tension and elasticity of waist muscles and ligaments. It is a good way to prevent premature stiffness of limbs.

　　2. Beneficial to the cardiovascular system. It can accelerate blood circulation, increase the tension of blood vessels, and wash away sediments on the blood vessel walls, which can effectively prevent various cardiovascular diseases such as arteriosclerosis.

　　3. It can cause periodic contraction of muscles throughout the body, help blood and lymph circulation, accelerate metabolic processes, and improve body immunity.

　　4. It can greatly improve the labor rate of brain and intelligence, help change the impatience personality, and enhance the ability to adapt to various environments and things.

　　5. It is a safe and cost-effective weight loss therapy for obese elderly people. Experts have calculated that if the speed is 5.3 kilometers per hour, 4.8 calories can be consumed per minute.

　　6. Walking is good for osteoporosis, cervical and lumbar spondylosis, obesity, hyperglycemia, Hyperlipidemia ,hypertension, coronary heart disease , arteriosclerosis, sequelae of stroke, nerve frailty, depression, constipate , low immunity, etc. disease , has the role of auxiliary treatment.

　　7. Walking makes the functions of various systems in the body more coordinated. It is a very suitable exercise for middle-aged children. elderly movement.

　　5 common misunderstandings about elderly people walking

　　1. Stroll along the road.

　　Many elderly friends like to walk or jog on the side of the road in the morning, which is very undesirable. There is a lot of exhaust gas on the road, as well as dust and other airborne particles. Long-term inhalation will affect people's respiratory, immune and cardiovascular systems. The best place for a walk is in a park, where trees and grass purify the air. If the park is far away, you can choose a place within a community or far away from the road.

　　2. Walk around with your hands behind your back.

　　It is easy to lose balance when walking with your hands behind your back, but throwing your arms away avoids this problem. At the same time, it can prevent and treat frozen shoulder, chest tightness and chronic bronchitis in the elderly. It is recommended that the elderly choose a "pendulum-style" arm swing when walking. The correct method is: relax the shoulders, bend both arms to about 90 degrees, half-make fists with both hands, and swing naturally, slightly inward when swinging forward, and slightly outward when swinging back. Don't swing too much and don't use too much force.

　　3. Do not drink water when you are hungry.

　　Some elderly people are accustomed to going downstairs for a walk when they get up and then returning home for breakfast. This approach is risky. Especially the elderly with diabetes must eat before going for a walk, otherwise they are prone to hypoglycemia, and in severe cases, they may fall due to dizziness. Pay attention to hydrating before and after walking. Within 2 to 3 hours before walking, you should drink about 500 ml of water. After the walk is over and the heartbeat returns to a calm state, you can replenish water with about 300 ml of water intermittently.

　　4. Love goes up and down.

　　Some elderly people specifically choose sections with slopes when walking, and want to enhance their ability by increasing the difficulty. exercise Effect. In fact, the most suitable road conditions for the elderly to walk should be flat, pothole-free, with a small slope and few people. Many elderly people have varying degrees of osteoarthritis. Climbing hills will cause overload on the knee joints and increase joint wear. Once you choose a fixed location, you can complete the prescribed distance according to a specific route, speed and time every day.

　　5. The time is too long.

　　Some elderly people think that the longer the walk, the better. This is actually a misunderstanding. For the elderly, too long outdoor activities will cause the body to release a large amount of hormones to break down proteins, supplement the energy needs of excessive exercise, and accelerate organ aging. If the heart's load capacity is exceeded, it will also cause a decline in heart function, which is harmful. healthy . It is recommended that the elderly walk for about 45 minutes a day, or no more than 3 kilometers, 1 to 2 times a day, when the body is hot and slightly sweating. Obese elderly people can appropriately extend it to 60 to 90 minutes, which will help consume excess calories in the body and promote blood circulation and metabolism.