What if there was a simple way to significantly improve your health, reduce your medical costs, and even extend your life? The answer lies beneath your feet – exercise. Today, I'm going to share with you a true story that may change the way you think about sports.
Uncle Zhang, a 70-year-old retiree, used to visit the hospital frequently due to abnormal glucose metabolism and high blood pressure. His life is filled with endless doctor's appointments and medications. However, by chance, Uncle Zhang attended a Tai Chi class in the community. After a few months, his blood sugar and blood pressure improved significantly, and he even reduced his dependence on certain medications. The change surprised both his doctor and his family.
Uncle Chamber's story is not an isolated one. Scientific studies have repeatedly proven that moderate and consistent exercise not only improves chronic disease conditions, but also improves overall quality of life. As a doctor, I have witnessed countless cases like Uncle Zhang's, who have regained their health and vitality through exercise.
Abnormal glucose metabolism (often referred to as diabetes) is a common health challenge in middle-aged and older adults. However, regular physical activity can significantly reduce this risk. Sports work by increasing the body's sensitivity to insulin and promoting the absorption of blood sugar by the muscles. In addition, exercise can help with weight control and further reduce the risk of abnormal glucose metabolism.
There are ways to exercise:
Aerobic exercise: such as brisk walking, jogging, swimming, at least 150 minutes per week.
Strength training: At least twice a week, if using dumbbells or push-ups.
Practical benefits of exercise:
Lowers blood sugar: After exercise, the muscles consume more glucose, which lowers blood sugar levels.
Improves insulin sensitivity: Consistent exercise improves the body's response to insulin.
Weight control: Helps reduce body fat, which in turn reduces the risk of abnormal glucose metabolism.
Walking like a fly, so that the blood pressure of the systemic arteries increases and there is nowhere to hide.
Increased blood pressure in the systemic arteries (hypertension) is another common health problem, especially in middle-aged and older people. Regular exercise not only prevents high blood pressure, but also helps manage pre-existing symptoms of high blood pressure. By strengthening the heart muscle, reducing the rigidity of the arterial walls, exercise allows the heart to pump blood more efficiently, which lowers blood pressure.
Recommended exercises include:
Endurance training: such as brisk walking, swimming, or cycling.
Gentle strength training: aimed at improving muscle strength and flexibility.
Benefits of exercise for high blood pressure:
Reduces heart load: Strengthens the heart so it works more efficiently.
Improves arterial elasticity: Helps reduce the rigidity of arterial walls and reduces the workload of the heart.
Reduces stress response: Exercise can help reduce stress and anxiety, which in turn lowers blood pressure.
Osteoporosis, a condition commonly seen in middle-aged and older adults, is associated with a decrease in the body's bone density and strength, leading to an increased risk of fractures. However, proper exercise can not only prevent the disease, but also bring significant improvement to the patient.
Key Actions:Low-impact exercises: such as walking, jogging, or tai chi, which strengthen bones without overtaxing them.
Resistance Training: Lightweight training with dumbbells or resistance bands builds muscle strength and indirectly supports bone health.
Balance and coordination exercises, such as yoga and Pilates, improve balance and reduce the risk of falls and fractures.
Precautions: Consult your doctor before you begin, especially if you have pre-existing osteoporosis or other chronic medical conditions.
Avoid high-risk and high-impact sports.
Gradually increase the intensity of your exercise and avoid sudden, strenuous exercise.
Developing a daily exercise routine is essential for health, but many people struggle to sustain it once they start. Here are some strategies to help you establish and maintain a daily exercise routine.
Practice Guide:Create an exercise plan that works: Tailor your exercise to your individual situation, rather than blindly chasing high-intensity or long-term exercise.
Set specific goals: Set short- and long-term goals, such as walking for 30 minutes a day and increasing the duration or intensity of exercise each week.
Integrate into your daily routine: Incorporate exercise into your daily routine, such as taking stairs instead of elevators, walking or biking instead of driving.
Track progress: Use an exercise diary or app to track the time and type of exercise, observe progress, and adjust your plan.
Find an exercise buddy: Exercise with friends or family to increase fun and improve persistence.
Positive Incentives: Give yourself small rewards for completing certain goals, such as enjoying a casual tea time.
Notes:Avoid excessive exercise, pay attention to body signals, and take timely rest.
Be flexible when you encounter obstacles, and don't give up easily.
With the above strategies, you can effectively start and maintain a daily exercise routine, promote health, and improve your quality of life. Remember, consistency is key.