Life lies in exercise, and how to exercise is very knowledgeable. In modern social life, especially in metropolises with tight pace and fierce competition, people are busy with work, study, interpersonal communication, and family affairs, ignoring the importance of exercise to maintain and promote health, and it is difficult to spare time for exercise. body. As a result, various diseases caused by lack of exercise have become increasingly apparent. And exercise is an important means of delaying aging, preventing and fighting diseases, and prolonging life. If you can persist in exercise, life will show another color. What should people of different ages pay attention to when exercising? Our reporter interviewed Dr. Wu Weigang from the Orthopedics Department of the Second Affiliated Hospital of Zhejiang University School of Medicine.
Children and adolescents (5-17 years old): Exercise promotes growth and development
Children in this period are in a critical period of growing their bodies. In order to promote the growth and development of children, they must “step open their legs.” Dr. Wu said that parents can take their children to do more outdoor exercises, receive “sunbathing” and “air bath”, and engage in sports such as playing ball, running, doing exercises, and skipping rope. For younger children, simple sports such as swimming and cycling can be performed. Because the child’s bones are still relatively weak at this stage, try to avoid strong impact and confrontational sports, such as barbells and dumbbells. Recommend ball sports, such as table tennis, badminton, etc., which can not only exercise the children’s physical agility and coordination, but also strengthen eye movements. For older children, some strength training can be carried out, such as speed training (sprinting), bounce exercises, heavy object exercises (small weight shot), overweight exercises (pull-ups, push-ups), etc. to enhance cardiorespiratory function. In terms of exercise time, Dr. Wu said that for children and adolescents, it is recommended to have at least one hour of moderate to vigorous intensity a day, and at least three days a week for muscle-building activities.
Adults (18-64 years old): Exercise promotes health and relieves depression
Some “996” office workers complained about insufficient exercise time and sitting in the office for a whole day, prone to cervical spondylosis, lumbar disc herniation and other problems, coupled with high mental stress, some people are even in a state of depression. Dr. Wu Weigang said that in fact, for office workers who are under high pressure, exercise can not only improve their physical condition, but also adjust their bad emotional state. Studies have shown that group activities, cycling, and aerobic gymnastics rank the top three in sports to improve depression. If the company has a fitness facility, you can take time to exercise in the fitness facility. If there are no conditions, you can also do some stretching exercises and local muscle training in the office. For example, you can prepare a yoga mat and take advantage of the noon rest time to do stretching exercises such as plank support, “Xiaoyanfei” and “arch bridge pose”, or squat quietly against the wall to exercise the muscle strength of the waist, abdomen and legs. Even if you are sitting on a chair, you can do straight leg raising exercises and train your quadriceps. People with bad cervical spine can try to move the cervical spine by tilting the cervical spine back, or writing “meter” on the neck. “Just standing up is always better than sitting.” Dr. Wu concluded.
For ordinary young people, Wu Weigang, as an orthopedic surgeon, does not recommend such exercises as mountain climbing, because there will be constant knee bending activities, the knee joint will bear the pressure brought by the body during the downhill process, which will cause the knee joint patella to varying degrees Of wear. He suggested that people carry trekking poles and sports knee pads that can maintain body balance and protect joints during the mountaineering process, and gradually increase the amount of exercise. He recommends swimming because it is the sport with the least damage to the bones.
Pregnant women are a relatively special group of adults, but should they exercise? Many people worry about the occurrence of accidents due to exercise during pregnancy, so it is basically prohibited for pregnant women to exercise. However, due to constant supplementation of dietary nutrition and lack of exercise, pregnant women can easily exceed the weight limit, causing problems such as giant babies. Before exercising, pregnant women must go to the hospital for relevant assessments to see if they are suitable for exercise. The American College of Obstetrics and Gynecology (ACOG) has issued relevant guidelines on exercise during pregnancy and childbirth. According to the latest guidelines, after excluding factors such as the risk of miscarriage and activity contraindications, pregnant women are encouraged to exercise during pregnancy (even if they do not usually Participate in exercise). Encourage pregnant women to exercise every day within a week. If you cannot achieve this, you should also do 20-30 minutes of aerobic and intensive exercise every day for most of the week.
Elderly people 65 years and older: scientific exercise to prevent injuries
For the elderly, the main purpose of participating in sports is to enhance cardiopulmonary function and musculoskeletal strength, and reduce the risk of depression and cognitive decline. Many elderly people are patients with chronic diseases. Before exercising, it is best to go to the hospital for a health screening and exercise ability assessment, including blood pressure, medical history, joints, etc., and formulate corresponding exercise strategies according to the current physical condition to reduce accidents The occurrence of injury. For example, diabetic patients can carry some small snacks before exercise to prevent the occurrence of hypoglycemia; choose suitable soft shoes, do not increase the burden on the skin tissue of the feet, properly move the toes and lower limb muscle tissue, strengthen blood circulation, and avoid Excessive weight-bearing activities, while doing more upper limb exercises. In addition, pay attention to the effects of hypoglycemic drugs on physical exercise, reduce sedentary behavior, and sedentary time should not exceed 30 minutes.