In the long river of life, 60 years old is a special age. For many seniors, the age of 60 is an important milestone that marks the stage of their life that they have entered later in life.
Seniors at this age have spent most of their lives, experienced many ups and downs in life, and accumulated a wealth of life experience and wisdom.
At the age of 60, there are some physical and psychological changes in the elderly. Their bodily functions gradually decline and require more rest and care. At the same time, their psychological state has also changed, and they have a deeper understanding and appreciation of the meaning and value of life.
Eat well
The people live on food"This sentence is especially important in the lives of the elderly. A balanced diet, like a sweet fountain of life, nourishes their body, slows down the invasion of diseases, and strengthens the immune barrier. According to the authoritative "Dietary Guidelines for Chinese Residents (2016)", the elderly should eat at least 12 kinds of foods every day as colorful as a rainbow, so that nutritious rain and dew can fully nourish every corner of life.
Good stay
In order to ensure the safety of the elderly, adequate attention must be paid to the home environment. Especially in the kitchen and bathroom, it is particularly important to lay non-slip floor tiles and maintain a dry environment. It's like providing a protective cushion for the elderly, so that they can walk with peace of mind in their daily lives without worrying about the risk of slipping.
Exercise well
For the elderly, moderate outdoor exercise can be beneficial because it helps to synthesize vitamin D, thereby delaying the onset of osteoporosis and muscle loss. In order to achieve the best results, the type and intensity of exercise should be carefully selected according to the individual's physical condition. For example, you can choose exercises such as slow walking, walking, or tai chi to ensure that your daily exercise level is at a healthy level. These exercises not only contribute to physical health, but also add fun and vitality to the lives of the elderly.
Drink well
It is well known that the physical health of the elderly is closely related to water intake. When water intake is insufficient, it can have a significant negative impact on their health. Therefore, ensuring the water intake of the elderly is an important part of maintaining their health.
Drinking water may seem simple, but it actually contains profound knowledge. For the elderly, the correct way to drink water is even more so. Small, many times, is the way they should drink water. The total daily water intake should be controlled at 1500-1700 ml, neither too much nor too little, to maintain the body's water balance, and warm plain water is their first choice.
Dress well
Comfortable and decent clothing for seniors is essential for maintaining good health. Tight-fitting clothing, such as those with tight necklines, waistbands and socks, may affect blood circulation and cause adverse effects on health.
Therefore, in daily life, the elderly should avoid wearing these tight-fitting clothing to ensure unimpeded blood circulation and thus maintain good physical condition.
Good mood
A good mood is essential for the physical and mental health of the elderly, as the sun shines and nourishes the vitality of life. Maintaining an optimistic mindset and avoiding excessive tension and anxiety is like grasping the helm of health and helping to prevent and control chronic diseases such as high blood pressure. The formation of these living habits, like the way of health preservation in the long stream, is the key for the elderly to enjoy a comfortable life in their old age.
1. Muscles and bones begin to change
As we age, our muscles atrophy and our bone density decreases, which leads to a decrease in strength and balance. Not only do these changes affect our athletic ability, but they can also lead to accidental injuries such as falls and broken bones.
2. **Begin to slack and wrinkles
This is due to the gradual decrease in collagen in the body, resulting in a loss of elasticity. In addition, as we age, our metabolism slows down, making you more susceptible to UV rays and other environmental factors.
3. The cardiovascular system begins to change
As we age, our blood vessels harden and the heart muscle thins, which leads to a decrease in the heart's ability to pump blood. In addition, blood pressure and heart rate may also change, increasing the risk of cardiovascular disease.
4. Decreased immune system function
As we age, our immune system weakens, making the body more susceptible to infections and diseases. In addition, a weakened immune system can also affect the body's ability to repair itself.
5. Brain function begins to deteriorate
As we age, our memory and thinking abilities may be affected. This may be due to a decrease in the number of neurons and an imbalance of neurotransmitters. In addition, the connections between neurons in the brain are gradually reduced, resulting in a slowdown in the speed at which information is transmitted.
Take a walk
Walking is a simple and easy way to exercise without being limited by the venue. Not only does it enhance cardiorespiratory function and improve physical endurance, but it also boosts metabolism, helps to improve sleep quality. What's more, walking has less impact on the joints and is suitable for people of all ages. It is recommended to set aside 30 minutes a day to choose a comfortable environment to relax and exercise your body and mind.
Yoga
Yoga is an ancient form of mind-body exercise that works both physically and mentally through a variety of postures and breathing exercises. Yoga can help people relieve stress, improve sleep, boost immunity, improve physical flexibility, and more. Long-term adherence to yoga practice helps to prolong life and improve the quality of life. You can choose to take a yoga class or buy a yoga tutorial to practice at home and gradually develop a good exercise habit.
Swimming
Swimming is a whole-body exercise that can effectively exercise muscles, enhance cardiopulmonary function, and reduce the burden on joints. In addition, swimming can also create a beautiful body line, improve body coordination and balance. Swimming is a very good option for some people whose physical conditions do not allow for strenuous exercise. You can choose to go to the pool once a week or take swimming lessons to make the sport a part of your life.
Cardiovascular disease
This disease is caused by causes such as atherosclerosis and causes lesions of the heart and blood vessels. In order to prevent cardiovascular disease, the elderly should maintain a healthy lifestyle, such as quitting smoking, limiting alcohol, eating a reasonable diet, and exercising appropriately. In addition, regular medical check-ups and ECGs are also very necessary.
Diabetes
Diabetes mellitus is a metabolic disease caused by inadequate or impaired insulin secretion, often accompanied by an increase in blood sugar. In order to prevent diabetes, the elderly should pay attention to controlling their diet, avoiding foods high in sugar, fat and salt, and also strengthen physical exercise and weight control.
Osteoporosis
Osteoporosis is a bone disease that causes a decrease in bone density and an increased risk of fractures. To prevent osteoporosis, older adults should take care to supplement nutrients such as calcium and vitamin D, while also maintaining a proper amount of exercise to increase bone density and muscle strength.