The benefits of walking for the elderly and the taboos of walking for the elderly

　　There is a saying that goes, "If you walk a hundred steps after a meal, you will live to be ninety-nine." Walking has many benefits for our body, and walking is good for our health. elderly It is a very good way to keep fit. It is recommended to do it after dinner for 40 to 50 minutes. So what are the benefits of walking for the elderly? What are the taboos for elderly people to take a walk? Next, I will introduce them one by one for your reference.

　　What are the benefits of walking for the elderly?

　　1. Improve body immunity

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

　　2. Change the impatient personality

　　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.

　　3. Prevent premature stiffness of limbs

　　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.

　　4. 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.

　　5. Increase the body’s metabolic rate

　　When middle-aged and elderly people walk at a speed of 50 meters per minute, their metabolic rate increases by 48%. If you walk for 1 hour every day, walking 4000 meters to 5000 meters, you will consume about 300 kcal.

　　6. Helps eliminate fatigue

　　A brisk walk can soothe nerve Muscle tension is an ideal "antidote" for emotional stress. Goethe once said: “My most precious thoughts and their best expressions emerged while I was walking. ”Because the blood circulation throughout the body is accelerated during walking, the cerebral blood flow is increased, and the nutrition of nerve cells is improved, which can help people with mental and psychological stress relax, and is helpful for eliminating fatigue, maintaining the body, and improving learning and work efficiency.

　　7. Enhance cardiovascular function

　　Regular walking can regulate the functions of the entire blood circulation system and respiratory system, prevent muscle atrophy, and maintain joint flexibility. When a person walks, the lower limbs should support the body weight so that the muscles and bones of the calves, thighs and buttocks can be exercise , while the body moves forward, the muscles of the lower limbs that need to participate in the activity must coordinate with other parts of the body, and the heart must strengthen its contraction and increase the blood output of the heart, which is a good exercise for the heart. For example, walking at a speed of 80 meters per minute, generally every minute heart rate Up to 100 times.

　　What are the taboos for elderly people to take a walk?

　　1. Don’t go hungry if you have diabetes.

　　Diabetics need to eat before taking a walk. Walking on an hungry stomach can easily lead to hypoglycemia. Elderly people with diabetes are advised to walk 30 minutes or an hour after meals. In addition, it is better to walk slowly rather than in a hurry. You should walk at your usual pace, one step per second or three steps per second. It is appropriate to take a warm and slightly sweaty body. Walk for 15 to 40 minutes each time, 1 to 2 times a day.

　　2. If you have high blood pressure, don’t choose morning time

　　Elderly people with high blood pressure should choose a good time to take a walk. When elderly people with poor cardiovascular health or high blood pressure walk, they should not carry their hands or carry their backs. It is better to hold their chests and heads high, try to put all their feet on the ground, tuck their abdomen in slightly, and swing their arms naturally to avoid compressing the chest and affecting the normal function of the heart. The pace should be medium to slow and not too fast to avoid raising blood pressure. In addition, in general, the blood pressure of the elderly is highest in the morning and relatively stable in the evening, so it is best to take a walk after dinner.

　　3. Suffer from coronary heart disease pace slower

　　With coronary heart disease, walking has to be slow. Elderly people suffering from coronary heart disease should pay more attention to their heart rate. The appropriate heart rate for walking is no more than "170-age" per minute. For example, for a 65-year-old man, if 170 minus 65 equals 105, his heart rate should be maintained at around 105 beats per minute when walking, with the highest rate exceeding 125 beats/minute. Therefore, elderly people suffering from coronary heart disease must walk slowly to avoid arrhythmia. If you sweat a little and breathe smoothly during exercise, you can achieve good results. It is recommended to travel in groups and carry medication with you in case of a critical situation.

　　4. Obese elderly people extend their distance

　　Obese elderly people can get good results if they take more walks. It is recommended that obese elderly people walk longer distances, extend the walking time to about one and a half hours, and walk twice a day. This will not only help consume excess calories in the body, but also promote blood circulation and metabolism, and improve heart function. The pace of walking should not be too fast. It can be a combination of fast and slow. Start with your heels on the ground and walk for 4 minutes in a relaxed state. Keep the speed at two steps per second. Then switch to tiptoe walking and walk faster for 5 minutes. Repeat this alternation, and then walk normally for a while in a relaxed manner. In addition, on the premise of ensuring safety, increase the stride length appropriately, use more force on the thighs and buttocks, and consume more calories.

　　5. The frail old man uses a cane

　　It is best for frail elderly people to find support. Frail elderly people have poor balance and unstable center of gravity. They may fall if they are not careful when walking. Especially when walking at night, it is best to have a support to maintain balance, such as a cane. In this way, when walking, you can swing your arms wider and take longer steps, and the walking speed should also be from slow to fast, so that all the organs of the body can participate in the exercise and promote metabolism. Crutches are preferably 250 to 350 grams and made of stainless steel. They feel stable in the hand without being too heavy, and are strong and not easily deformed. The bottom of the crutch should have rubber to increase friction with the ground. The height of the crutch should vary from person to person. The upper edge should be flush with the navel or two fingers above the navel. The time for walking every day is adjusted according to the physical strength of the day, up to two times, each time for 30 to 45 minutes. Elderly people with osteoporosis are more likely to fall, so it is best to use crutches.