"If you are old, you will live a long life if you survive it" - this sentence has been continuously confirmed by my years of experience in medicine. Let me take you back to a spring afternoon last year, when I met a special patient, Aunt Zhang, who is 78 years old. Aunt Zhang's smile was warm and firm, and she told me that at the age of 65, she began to feel noticeable changes in her body, such as joint pain and memory loss. However, through reasonable life adjustment and medical guidance, she not only successfully "crossed" this hurdle, but also lived a more wonderful life. Her story inspired me and made me decide to delve into these two key age groups – often referred to as the "two hurdles of old age." 
When we say "two hurdles", we usually refer to two key age stages, the most common ones are 65 and 75 years old. This is not a simple age count, but represents a major shift in the physical and psychological state of the human body. At these two age points, older people experience significant changes in their physical functioning, affecting their health and quality of life. Age 65: Initial transition to physiological changes: At this time, many older people begin to experience loss of muscle mass and bone density, which leads to decreased exercise capacity and increased risk of fractures. Risk of chronic diseases: The risk of chronic diseases such as increased blood pressure in the systemic arteries and abnormal glucose metabolism increases with age. 75 years old: Deep adjustment of cognitive and psychological changes: At this age, cognitive function may decline, such as memory loss, and the speed of processing information may be slower. Self-care skills: Self-care skills may be reduced and more outside help and medical support may be needed. Key points: Build muscle strength, maintain bone health, and prevent osteoporosis. Practical Suggested Diet: A diet rich in calcium and vitamin D, such as dairy products, dark green vegetables, and moderate sun exposure to increase vitamin D. Exercise: Moderate aerobic exercise combined with strength training such as walking, swimming, yoga and tai chi. 
Key takeaways: Coping with cognitive decline, managing chronic illness, and maintaining social activities. Practical Advice: Regular memory and thinking exercises, such as puzzle-solving, reading, and learning new skills, are practiced regularly. Social interaction: Maintain an active social life and stay connected with family, friends, and community. By understanding and addressing the major health challenges during these "two hurdles", older people can better manage their health, prolong healthy lifespans, and improve their quality of life. This is not only a challenge for the individual, but also a shared responsibility for the family and society. Appropriate strategies are crucial for older people in the face of physiological changes. First of all, reasonable dietary modification is the foundation. As we age, our metabolism slows down, so we should cut back on high-fat, high-sugar foods and increase our intake of dietary fiber, protein, and essential trace elements. For example, eating more fish rich in omega-3 fatty acids and calcium-rich dairy products can help maintain heart health and bone strength. Second, moderate exercise is essential. Exercise not only improves cardiopulmonary fitness, but also strengthens muscles and prevents osteoporosis. It is recommended to choose low-intensity, low-impact exercises, such as walking, tai chi, yoga, etc. Regular moderate physical activity can significantly reduce the risk of chronic diseases in old age. 
Preventive measures and daily health care: Maintain a healthy lifestyleHealthy lifestyle is essential for older adults. Regular check-ups can detect health problems early and intervene. Important tests include blood pressure, blood sugar, cholesterol levels, and an electrocardiogram. In addition, getting enough sleep, avoiding alcohol and smoking, and being socially active can all help maintain physical and mental health.