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Title: Scientific Choice of Exercise Time for Older Adults.
Introduction: With the increase of age, the physical function of the elderly gradually declines, and exercise has become an important means to maintain health. However, how to scientifically choose the exercise time has become a concern for many elderly people. This article will analyze the scientific choice of exercise time for the elderly in detail from a medical point of view.
1. Exercise in the morning.
Morning is the time of day when the yang energy rises, and many older people like to exercise in the morning. Indeed, exercising in the morning helps to improve cardiorespiratory fitness and boost metabolism. However, it should be noted that lower morning temperatures lead to vasoconstriction and increased blood pressure, and for people with high blood pressure, exercising in the morning may lead to a further increase in blood pressure, increasing the risk of cardiovascular events. Therefore, when exercising in the morning, people with high blood pressure should choose carefully, preferably indoors with light exercise.
Suggestion: Morning workouts should be done after the sun rises and the temperature gradually rises. The exercise program is mainly light exercise, such as tai chi, walking, yoga, etc.
2. Exercise in the afternoon.
Afternoon is a time when the body's physiological functions are relatively vigorous, and exercise at this time helps to improve body coordination and strength. Studies have shown that exercising in the afternoon improves cardiorespiratory fitness better than exercising in the morning. In addition, exercising in the afternoon can also help improve the quality of sleep at night.
Suggestion: It is advisable to choose between 3 and 5 o'clock for afternoon exercise, when the temperature is suitable and the sun is abundant. Exercise programs can be selected according to personal interests and physical conditions, such as swimming, jogging, aerobics, etc.
3. Exercise at night.
Exercising in the evening can help relieve the stress of the day and promote relaxation of the body and mind. However, it should be noted that exercising at night should not be too strenuous so as not to affect sleep. In addition, exercising at night can lead to a faster heartbeat, increased blood pressure, and for people with cardiovascular disease, strenuous exercise at night should be avoided.
Suggestion: Evening exercise should be carried out 1 hour after dinner, and the exercise program should be mainly light exercise, such as walking, stretching, etc.
Fourth, the duration of the exercise.
For older people, the duration of exercise should be based on individual fitness and physical condition. In general, it is advisable to keep the duration of each workout to 30 minutes to 1 hour. Exercising for too long can lead to excessive fatigue and affect recovery.
5. Exercise frequency.
The frequency of exercise for the elderly should be 3-5 times a week. Exercising too frequently may lead to an increased burden on the body and affect physical health. If the frequency of exercise is too low, it will be difficult to achieve the exercise effect.
Summary: The scientific selection of exercise time for the elderly should be comprehensively considered according to factors such as personal physical condition, living habits, and seasonal climate. During the exercise, pay attention to controlling the intensity of exercise, avoid excessive fatigue, and ensure the safety of exercise.
References: 1LI Ming,ZHANG Hua Study on the physiological effect of exercise time in the elderly[J] Sports Science,2015,35(1):78-82
2.Wang Xiao, Liu Xiangyu Study on the relationship between exercise time and cardiovascular health in the elderly[J] Chinese Journal of Gerontology,2017,37(2):435-437
Note: The above references are only examples, please refer to the relevant literature for actual citation. ）
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