How to participate in physical exercise

As people age, their physical functions will decline after the age of 35, and their metabolism, lung capacity and cardiac output will show a clear downward trend. Therefore, people should do more physical exercise when they reach middle age, which will greatly improve heart and lung function, while also preventing chronic diseases and delaying aging. So, how do middle-aged people participate in physical exercise?

Suitable for different people

When choosing exercise methods and arranging exercise loads, middle-aged and elderly people should determine them based on gender, age, occupation, health status, interest in exercise, original foundation, living conditions, etc. Exercises should involve full body movement, with slow and gentle movements, such as jogging, walking, Tai Chi (sword), gateball, etc. When arranging the exercise load, you should do it within your ability and avoid excessive exercise for the sake of safety. From a subjective point of view, the appropriate exercise load should be normal sleep, good appetite, high spirits and good mood after exercise.

Perseverance

Japanese scientists have observed that when subjects performed walking exercises three times a week, their maximum oxygen uptake increased to 12% after 15 weeks; if they then stopped exercising for six months, their maximum oxygen uptake returned to a level similar to that before exercise. Human tissues and organs are “use it or lose it”, and regular exercise can promote metabolism, increase lung capacity and strengthen cardiovascular function. If you do not exercise for a long time, the functions of various organ systems will gradually decline and your physical condition will gradually weaken. Therefore, insisting on regular exercise is an important condition for achieving good results. It can be done every day or at least 3 to 4 times a week.

Step by step

The improvement of human body functions follows a law of gradual adaptation and development. The metabolic function of middle-aged and elderly people is relatively weak, and the adaptability of the functions of various organ systems is relatively poor. Exercisers should gradually and reasonably increase their requirements for activity methods and exercise loads to achieve better results. A person who has no exercise foundation should choose activities such as walking, short-distance jogging, or alternating walking and running at the beginning, and then gradually increase the time, distance and intensity. People who already have a foundation in exercise should also pay attention to reasonable exercise load, gradually increase the amount and intensity of exercise, and continuously improve their athletic ability.

Entertainment and Fitness

When choosing sports that are suitable for themselves, middle-aged and elderly people should consider sports activities that can both regulate their spirits and enrich their cultural life. Don't just do one activity for a long time, or just exercise one part of your body. You should choose some activities that are suitable for middle-aged and elderly people and are more entertaining, so as to increase your interest in participating in activities and get exercise in a happy mood.

Reasonable arrangement

Middle-aged and elderly people should check their bodies regularly when exercising (it is best to create a health record) to prevent unnecessary harm to themselves due to hidden factors that are not usually discovered. You should check your blood pressure, pulse, weight, etc. regularly, and go to the hospital for physical examinations regularly; you should have a good life system, regular work and rest time, no smoking, no drinking; physical exercise should be combined with natural exercise (sunbathing, air bathing, water bathing, etc.); arrange nutrition reasonably according to needs; etc. To ensure that physical exercise better promotes physical health and physical and mental well-being.

The above is an introduction on how middle-aged people can participate in physical exercise. In fact, when you reach middle age, you should do some exercise that is suitable for your body. High-intensity exercise should be prohibited. At the same time, you should persist in exercising and arrange your time for exercise reasonably so that your body and mind can be relaxed. Physical and mental health is the most important thing.