Hello, it’s your health buddy! Let’s feel better together. Today, I’m here to share some symptom insights and helpful tips about Recommended Exercise Methods. Let’s dive in!
These days, even people over 65 years old are not necessarily considered elderly, as many maintain good health and fitness. However, aging inevitably leads to a decline in physical function.
Most individuals over 65 have at least one chronic disease, with varying degrees of severity. Here, we introduce exercise methods tailored to common health conditions.
Hypertension: Consistent Aerobic Exercise
For individuals with hypertension, low-intensity aerobic exercise that can be sustained for long periods is beneficial. Activities such as walking and light jogging, which engage the whole body, can effectively lower blood pressure.
Walking is the most common form of aerobic exercise, and moderate-intensity walking has been shown to help reduce blood pressure. Other recommended exercises include swimming, aerobics, jogging, and cycling.
However, competitive sports like soccer or squash may increase the risk of cardiovascular issues or injuries and should be avoided. Additionally, individuals with chronic conditions should be cautious when swimming, as cold water can temporarily raise blood pressure. It is advisable to monitor blood pressure after exercising.
If you are taking antihypertensive medication, consult your doctor before starting an exercise routine to check for any necessary precautions.
Diabetes: Monitor Blood Sugar Before and After Exercise
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For people with diabetes, exercising requires careful monitoring to avoid potential risks. If blood sugar levels are above 300 mg/dL or below 60 mg/dL, it is best to postpone exercise. Those with diabetes-related complications should consult their doctor to determine a safe exercise intensity.
Using insulin or insulin-stimulating medications can increase the risk of hypoglycemia during exercise. To manage this, blood sugar should be measured before and after exercise.
Diabetic individuals are recommended to engage in at least 150 minutes of moderate-intensity aerobic exercise per week (50-70% of maximum heart rate). A 5–10-minute warm-up is essential before starting the main workout. This can include low-intensity walking, cycling at half the main workout's intensity, or stretching exercises.
Osteoporosis: Combine Aerobic and Strength Training
A combination of weight-bearing aerobic exercise and strength training is necessary for individuals with osteoporosis. The intensity should be moderate and adjusted based on pain levels to avoid worsening symptoms.
Effective exercises include weight-bearing activities such as walking, hiking, and climbing stairs, as well as strength training with light weights, such as lifting dumbbells. It is also beneficial to include exercises that improve balance to prevent falls.
However, high-impact or strenuous movements, as well as activities that involve excessive twisting, bending, or compression of the spine (such as tennis, jump rope, golf, and sit-ups), should be avoided.
Arthritis: Regular Walking
Regular exercise can help alleviate arthritis symptoms. The best option is walking while following proper exercise principles.
For those with knee arthritis, strengthening the quadriceps (the muscles at the front of the thigh) is crucial for stabilizing the knee joint. Walking is an effective way to achieve this.
The recommended walking routine is at least three times a week, for about 30 minutes per session, at a moderate intensity. However, the intensity should be adjusted based on individual pain levels.
Aerobic exercises that put minimal stress on the joints, such as stationary cycling or swimming, can be done in short 5–10-minute intervals. Resistance exercises should start with low intensity and fewer repetitions, gradually increasing over time.
Lower Back Pain: Strength Training and Stretching
Exercise can help reduce lower back pain and promote recovery. For general lower back pain without specific spinal conditions, strengthening the back muscles and improving flexibility can aid in both prevention and treatment.
Strength training and stretching should be performed within a pain-free range, and caution is needed if any pain occurs. While rest may be necessary for acute lower back pain, exercise should not be prioritized over other acute-phase treatments.
