1. Rest or Exercise: Science Has the Answer
The age-old debate between rest and exercise taking precedence for optimal health has always been a contentious issue. Rarely do both sides find common ground, with advocates of each stance firmly defending their beliefs. So, which is the better choice?
A study published in the New England Journal of Medicine (BMJ) sheds some light on the matter. Scientists conducted a meta-analysis of 36,383 participants, with an average age of 62.6, who were followed for an average of 5.8 years. During the study, 2,149 deaths were recorded.
The results revealed that just 6.25 hours of light physical activity per week, such as walking or cooking, equivalent to approximately 24 minutes of moderate or vigorous daily exercise, could reduce the risk of mortality by 50 to 60%. Even light exercise for about an hour daily decreased the risk of death by up to 40%.
Interestingly, the researchers asserted that regardless of the intensity of the workout, as long as there was some form of positive movement, the risk of mortality decreased significantly. Conversely, a sedentary lifestyle, involving prolonged sitting, more than doubled the risk of death from all causes.
However, it is worth noting that a significant number of exercise enthusiasts inadvertently injure themselves. Why is this the case?
Firstly, running, when performed incorrectly or excessively, can cause cartilage damage in the knees, especially in older adults.
Secondly, most elderly individuals exhibit signs of degenerative or injured joints to varying degrees. Excessive running may accelerate the progression of these symptoms.
Thirdly, common mistakes such as inadequate warm-up routines, incorrect posture, and prolonged running durations can lead to injuries, particularly in the knee joints.
2. What Happens When Middle-Aged and Elderly Individuals Persist with Exercise?
Maintaining an exercise regimen in middle-aged and elderly individuals can yield benefits that far exceed our imagination:
1. Slows Down Muscle Loss Over time, muscle mass in the body diminishes. After the age of 60, muscle mass can decrease by 3–5% annually, and a 30% loss in muscle strength can impact daily mobility and functionality. Regular exercise helps maintain muscle mass and improves strength and motor function.
2. Delays the Aging Process A study published in Nature Metabolism found that aerobic exercises could improve muscle and liver function in aged mice, restoring their cells to a youthful state. This suggests that exercise may slow down aging and promote natural ‘rejuvenation’ of the body.
3. Enhances Cardiopulmonary Function Many older adults experience fatigue when climbing stairs due to poor cardiovascular and respiratory endurance. Regular exercise, such as brisk walking, running, or swimming, for at least 30 minutes per session, at least 3 times a week, will improve endurance and cardiopulmonary function.
4. Promotes Bone Health Exercise stimulates bone formation by increasing bone density and preventing osteoporosis, a common issue in the elderly.
5. Boosts Immunity and Controls Chronic Diseases Exercise increases metabolic rate, helps control weight, and stabilizes blood pressure, blood lipids, and blood sugar levels. This strengthens the immune system, protecting the body from various ailments, especially chronic diseases prevalent in old age.
3. Being Able to Do These 3 Things After 65 Indicates Exceptional Physical Health
For seniors, maintaining stable physical fitness is key to healthy aging and independence. Here are three physical indicators of overall health in individuals aged 65 and older:
1. Hand Grip Strength Exceeds 25 kg Hand grip strength reflects the upper body’s strength and influences balance and overall mobility. Research shows that weak hand grip strength is associated with an increased risk of Alzheimer’s disease, falls, compromised immunity, and reduced lifespan. Conversely, older adults with strong hand grip strength tend to have superior health and mobility.
2. Able to Perform 25 Squats in 30 Seconds This simple yet effective fitness test involves placing your hands on your chest and continuously performing the standing and sitting motion for 30 seconds. Completing 25 repetitions indicates that your leg muscles and joints, especially the knees, are in good condition. This is a crucial indicator of independence and mobility in older adults.
3. Able to Stand on One Leg with Eyes Closed for More than 12 Seconds This simple balance test involves standing with feet together, arms at shoulder height, closing your eyes, and lifting one leg without touching the other. Perform 3 sets, with at least 5 minutes of rest between sets. If men can hold this position for >13 seconds and women for >12 seconds, it indicates excellent balance and reflexes, key factors in fall prevention.
Some Exercise Tips for Seniors: Activities such as brisk walking, swimming, badminton, and tai chi can significantly improve the overall health of older adults. However, proper warm-up routines, suitable footwear and clothing, and avoiding overexertion are crucial to prevent injuries.
In conclusion, while exercise offers numerous health benefits for older adults, choosing the right type and intensity of exercise that aligns with one’s physical condition is of utmost importance. Exercising incorrectly can be counterproductive and detrimental to one’s health.
