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As we age, our body functions gradually decline, and it becomes especially important to maintain a healthy lifestyle. Among the many healthy habits, exercise is undoubtedly the best choice for the elderly. However, the choice of exercise time is also crucial. Recent studies have found that older people exercise in the evening are more effective. This article will explain this in detail and provide relevant dry advice.
1. Advantages of evening exercise.
1.Circadian rhythm: The human body has a biological clock phenomenon, and in the evening, the physiological function of the human body is in a relatively stable state, and the metabolic speed is moderate, which is suitable for exercise. Exercising at this time can help improve the effectiveness of the exercise and reduce the risk of sports injuries.
2.Muscle strength: Muscle strength and endurance gradually decline with age. Evening exercise can help improve muscle strength and delay muscle atrophy. A study in older adults showed that evening exercise can significantly improve muscle strength and endurance and improve physical fitness.
3.Cardiovascular health: Evening exercise can help improve cardiovascular function and reduce the risk of cardiovascular disease. A study involving hundreds of older adults found that evening exercise lowered blood pressure, blood sugar, and cholesterol levels, which was beneficial for cardiovascular health.
4.Sleep quality: Exercise can help improve sleep quality, while evening exercise can improve sleep efficiency. On the one hand, exercise can burn excess energy, making it easier for the body to fall into deep sleep at night; On the other hand, evening exercise can regulate the nervous system, reduce anxiety and depression in the evening and evening, and improve sleep quality.
2. Dry goods advice: how to exercise in the evening.
1.Choose the right sports: Older people should choose the right sports according to their physical condition and interests. For example, low-impact aerobic exercises such as walking, tai chi, and square dancing are more suitable. In addition, a moderate amount of strength training such as dumbbells, barbells, etc., can also be done to improve muscle strength.
2.Control the intensity of exercise: When exercising in the evening, you should pay attention to controlling the intensity of exercise to avoid excessive fatigue. When exercising, the heart rate is controlled between 60% and 80% of the maximum heart rate, while maintaining smooth breathing and no discomfort.
3.Arrange exercise time reasonably: Arrange exercise time reasonably according to personal work and rest time. Exercise is generally done 3 to 5 times a week for 30 to 60 minutes. Avoid strenuous exercise immediately after a meal and start exercising about 1 hour after a meal.
4.Pay attention to exercise safety: When exercising in the evening, you should pay attention to exercise safety. Wear comfortable, breathable sportswear and shoes, and avoid exercising in dimly lit environments. If possible, it's best to travel in a group so that you can get prompt treatment in case of an accident.
5.Stretching and relaxation: Proper stretching and relaxation should be done before and after exercise to reduce muscle soreness and reduce the risk of sports injuries.
3. Summary. As you age, it's essential to maintain a healthy lifestyle. Evening exercise is an effective means of health that can help older adults improve muscle strength, improve cardiovascular health, and sleep quality. Reasonable arrangement of evening exercise, pay attention to the exercise items and intensity, can allow the elderly to fully enjoy the fun of exercise and improve the quality of life. Start today and join the evening workout for a healthier, younger-looking body.
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