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Title: Suggestions for choosing exercise time for the elderly: a scientific interpretation of the morning sun and the fresh air in the evening.
With the development of society, people's quality of life continues to improve, and the pursuit of health by the elderly is also increasing. As one of the important ways to maintain health, the timing of exercise has an important impact on the effectiveness of exercise. This article will provide reasonable suggestions for the elderly to choose a reasonable exercise time from a scientific point of view, **The suitability of morning sunlight and fresh air in the evening for the elderly to exercise.
1. Advantages and precautions of morning sun exercise.
1.Advantages:
1) Improve the stability of the biological clock: Morning sunlight helps to regulate the body's biological clock and keep the physiological function stable.
2) Promote metabolism: Morning exercise helps to improve the level of metabolism, which has a positive effect on ** and lipid reduction.
3) Enhance immunity: Ultraviolet rays in the morning sunlight have a bactericidal effect and help to enhance the immunity of the elderly.
2.Notes:
1) Avoid exercising on an empty stomach: Eat properly before exercising in the morning to avoid symptoms such as dizziness and fatigue due to low blood sugar.
2) Pay attention to keeping warm: the temperature is low in the morning, and you should add appropriate clothing when exercising to prevent colds.
3) Choose the right exercise intensity: The elderly should exercise mainly in the morning with light exercise and avoid strenuous exercise.
2. Advantages and precautions of exercising with fresh air in the evening.
1.Advantages:
1) Good air quality: In the evening, the concentration of pollutants in the air is relatively low, which is good for respiratory health.
2) Improvement of muscle and joint flexibility: After a day of activity, the flexibility of muscles and joints is higher in the evening, which is conducive to exercise.
3) Promote sleep: Exercising in the evening can help improve sleep quality and have a certain relieving effect on insomnia.
2.Notes:
1) Avoid exercising immediately after dinner: Exercising immediately after dinner may cause indigestion, and it is recommended to exercise 1-2 hours after meals.
2) Control the intensity of exercise: Exercise in the evening should be mainly at a moderate intensity to avoid excessive fatigue.
3) Pay attention to safety: In the evening, the line of sight is relatively poor, so you should choose a safe environment when exercising to avoid accidents.
Conclusion:
Considering the characteristics of sunshine in the morning and fresh air in the evening, it is recommended that the elderly choose the appropriate exercise time according to their own conditions and preferences. Morning sunshine exercise is suitable for the elderly with a stable biological clock and poor immunity; Evening fresh air exercise is suitable for the elderly with poor sleep quality and good joint flexibility. No matter which time you choose to exercise, you should pay attention to exercise intensity, warmth, and safety.
References: 1LI Ming,ZHANG Hua Study on the choice of exercise time for the elderly[J] Sports Science and Education,2018,35(2):78-81
2.Xiao Wang, Wei Liu The effect of morning and evening exercise on the physical health of the elderly[J] Chinese Journal of Gerontology,2019,39(5):1234-1237
Note: The above references are fictitious and are only used as examples in this article. ）
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