Summer is here, not only the younger generation, but also the elderly will actively exercise.
Appropriate exercise has many benefits. For the elderly, it can also delay aging, enhance immunity, and reduce the risk of diseases such as stroke and diabetes.
However, in the hot and humid summer, exercising in such weather will cause heat stroke and symptoms such as heart palpitations and difficulty breathing.
To play healthy and safe in summer, you should remember the following ways to maintain your "body".
Written by: Wu Junting, Physiotherapist, Medical Consultant and Physiotherapist
Many people choose to do aerobic exercise to increase heart rate to help the body burn calories and achieve fat loss.
However, with the influence of the ambient temperature, the heart rate will also be affected.
Studies have shown that the most suitable temperature for the elderly to exercise is between 20 degrees Celsius and 25 degrees Celsius. Whenever the temperature rises by 1 degree, even under the same amount of exercise, the heart rate will jump 1 beat per minute. Relatively speaking, the higher the temperature, the higher the heart rate. Exercise gets harder.
Exercising in a high temperature environment, if the body does not adjust enough to adapt, there may be heatstroke, and heatstroke will cause body cramps, coma, confusion and other phenomena.
Some men exercise topless, believing that this is the best way to dissipate heat from the body, but studies have shown that wearing light-colored clothing and hats can dissipate heat better than topless, and black clothing absorbs the most heat.
In addition, it is also very important to hydrate the body in the hot summer.
Many elderly people ignore this point. They will exercise in the morning on a completely empty stomach and without dripping water. The body may become dehydrated. In order to compensate for the lack of water, the blood volume of the heart decreases, and the increase in blood concentration also increases the load on the heart. The heart beats faster than usual and gets tired.
How much water should I add before exercising?
Studies have shown that 500 to 1,000 ml of water should be added before exercise, and it is better to drink sports drinks with sugar and electrolytes than water, which will reduce hypoglycemia during exercise.
It is worth noting that you should start to replenish water 2 hours before exercise to improve the body's ability to replenish water during exercise. Do not irrigate vigorously at the last moment before exercise, as this will burden the stomach and affect exercise performance.
What sports are suitable for the elderly?
First of all, we need to explain the relationship between exercise and heart rate. It is necessary to balance cardiopulmonary exercise and have the most fat-burning effect. The ideal is to achieve 60% to 80% of the maximum heart rate.
The calculation method is to multiply 220 minus age by 60% and 80%. For example, a 30-year-old person is 220 minus 30, and then multiplied by 60% and 80%, which equals 114 to 152 beats per minute, and maintains this heart rate during exercise. The ideal fat burning effect can be achieved within the range.
Based on the above calculation results, we can calculate that the older the person, the lower the heart rate for effective fat burning; the optimal fat burning heart rate for the 65-year-old is only 96 to 124 beats per minute, some more relaxed and simple exercises , such as water sports, hiking, outings, etc. are sufficient for them.
In any case, proper exercise is not harmful to the body. It is recommended that the elderly can exercise 2 to 4 times a week for 20 to 60 minutes each time. Remember to warm up for no less than 15 minutes before exercising, and also after exercising. To stretch to prevent pain.
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