Benefits of jogging for the elderly Precautions for jogging for the elderly

　　As a relaxing fitness exercise, jogging not only has many benefits, but also can withstand a lot of pressure. It can be chosen by men, women, old and young. It is simply a universal sport. healthy sports. Nowadays many old flow of people Do exercise by jogging. So what are the benefits of jogging for the elderly? What issues should the elderly pay attention to when jogging? Next, I will introduce them to you one by one, please continue reading.

　　3 major benefits of jogging for the elderly

　　1. Jogging cures smoking addiction

　　Jogging, rope skipping, swimming, mountain climbing and other fitness exercises are all ways to quit smoking, but jogging has the best effect. Smoking cravings are caused by nicotine acting on the central nerve Caused by the system, when people run, the pituitary gland can secrete a "happy hormone" called β-endorphin, which makes people feel high-spirited and energetic, thereby inhibiting the onset of smoking cravings.； In addition, insisting on exercise During smoking, the body's cardiopulmonary function and iliac muscle function are greatly improved, which ensures sufficient oxygen supply in the blood, accelerates the decomposition of carbon monoxide and hemoglobin conjugates caused by smoking, and reduces the onset of smoking cravings.

　　2. Enhance cardiopulmonary function

　　Studies have shown that relaxed jogging can enhance respiratory function, increase lung capacity, and improve the body's ventilation and ventilation capabilities. The oxygen supplied during jogging can be 8 to 12 times more than when sitting quietly. Oxygen is essential for maintaining human life activities, and the ability to absorb oxygen directly affects cardiopulmonary function. Normally, elderly Oxygen uptake capacity is low, and exercise can improve oxygen uptake capacity. The maximum oxygen uptake of elderly people who practice jogging is not only significantly higher than that of elderly people of the same age who do not exercise, but also higher than that of elderly people who participate in general exercise. Jogging can strengthen and thicken the myocardium, exercising and protecting the heart. The size and function of the heart of an elderly person who has been jogging for many years is no different from that of a 20-year-old who does not participate in exercise. This is because long-term exercise improves myocardial nutrition, making the myocardium developed and its function improved.

　　3. Prevent and treat cardiovascular and cerebrovascular diseases disease

　　Jogging can speed up blood flow, enhance blood vessel elasticity, activate blood circulation, remove blood stasis, and improve blood circulation. When jogging, the coronary blood flow can increase 10 times compared to quiet times, that is, the blood flow can reach 1200 to 1400 ml per minute. For people who insist on jogging for a long time, their heartbeat rate can drop to about 50 to 60 times per minute, which allows the heart muscle to rest for a longer period of time. Jogging can promote body metabolism, improve lipid metabolism, and prevent and treat excessive lipids in the blood. coronary heart disease Most elderly diseases such as hypertension, arteriosclerosis, etc. are related to lipid metabolism in the body. Jogging can improve the normal metabolism of lipids in the body, reduce the content of cholesterol and triglycerides, and prevent and reduce the deposition of cholesterol and other lipids on the blood vessel walls, thereby preventing and treating elderly diseases such as coronary heart disease and hypertension.

　　5 things to note when jogging for the elderly

　　1. Avoid jogging on rainy days, after rain, after snow, or in fog.

　　Some elderly people are used to running in all weathers, which is a mistake. Exposed parts of the body are susceptible to various diseases after being stimulated by cold rain. If you run on a foggy day, because the mist droplets contain pollutants, it is easy to inhale a large amount of polluted air, which can cause respiratory diseases and various allergic reactions. Also avoid running into the wind. Elderly people can walk when facing the wind and run when there is a crosswind or leeward.

　　2. Don’t run if you have a bad attitude.

　　When practicing running with your companions or family members, you should not be competitive or competitive. You should be calm and do what you can. If you feel restless or distressed while running, you should also stop.

　　3. Friends who are overweight should not choose running.

　　Because an overweight body will increase the burden on the knees and cause knee injuries. Improper running method may also lead to knee joint injury. The preventive method is to not run too much on the one hand, and on the other hand, pay attention to the correct running movements, take smaller steps, and try to be as flexible as possible when landing. ； Pay attention to keeping your knee joints warm in winter.

　　4. Elderly people with hidden diseases should not run.

　　Because running may trigger underlying diseases. For example, some elderly people suffer from gallstones but have never gotten sick. Even after jogging, the stones at the bottom of the gallbladder may fall to the neck of the gallbladder and cause colic.

　　5. Pay attention to indoor air circulation when resting after running.

　　When many elderly people enter the room after long-distance running, the original feeling of smooth breathing and comfortable lungs quickly disappears, and subsequently they develop shortness of breath, chest tightness, dizziness, fatigue and other discomforts. It is probably because the indoor and outdoor temperatures are too different and the indoor air is not circulating. Therefore, the room should be kept clean, dry and well-ventilated.