The Taiwan University Research Team conducted a survey on the health behavior and fall risks of senior citizens in Taipei last year. It was found that 54% of those with senior citizens over 65 years old in Taipei City sat for more than seven hours a day, and 80% of those with senior citizens said they were physically active every week, but in fact, less than 40% of those with moderate strength were involved in sports. Experts believe that high-age people sit for a long time and lack medium strength exercise, which can easily cause muscle loss and cause fall risks to increase. It is recommended that high-age people go out to exercise more to increase muscle strength.

Watch TV online for too often. The activity volume is insufficient

The survey shows that seniors have the longest sitting behavior to watch TV for a long time. On average, they sit and watch TV on TV for about 2.5 hours a day. The second is sitting and watch TV on the Internet, about 1.5 hours a day. In addition, it also includes reading books, chatting or talking on phone, driving and taking transportation. In addition, last year, 80% of the elderly said they were conducting physical activities every week, a decrease of 6% from the previous year; of which 66% had a cumulative activity over 150 minutes per week, but in fact, only 40% of the elderly performed moderate-strength exercises every week.

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Physical fitness expert and Taiwanese university chief Zhang Shaoxi said that moderate strength exercise refers to resistance training that can make breathing a little while and increase muscle strength. Insufficient muscle training and long-term sitting conditions, it is easy to cause muscle loss, insufficient muscle endurance, and increase the risk of falling.

After 30 Sports can maintain physical fitness

Lin Jianyuan, director of the Rehabilitation Medicine Department of Wanfang Hospital, said that the peak period of human energy is about 30 years old, and after the age of 30, the muscle strength will gradually lose. If the age of older people is lacking activity and sitting at home for a long time, To develop a static habit of life, it will cause more muscle strength to lose without physical activity, forming a vicious circle. If the muscle strength is insufficient, the risk of falling to an increase. It is recommended that people over 30 should develop a sports habit and maintain basic physical energy.

Lin Jieyuan said that it is difficult to avoid sitting for a long time at home, so if you want to maintain your muscle strength, it is recommended to start with exercise. People with good physical fitness should undergo at least three aerobic exercises and one to two weight training every week, among which the heartbeat of aerobic exercises reaches 133 drops per minute. The routine weight training is based on the strength of the muscles. If you have no experience, you can do it under the supervision of the coach. In fact, recently, it has been discovered that there are not pure and only young people in the gym, and there are also many silver hair workers who are undergoing aerobic exercises and weight training.

Not willing to move. Walking out can also be done

However, there are also many high-age people who are not willing to move or even go out in the door clinic. Lin Jieyuan said that if people with high aged do not want to move, it is recommended to walk out of the door sometimes. For those with better physical fitness, it is recommended to walk for at least one hour a day, and one-third of the time should walk quickly to increase the amount of movement. If the physical energy is poor, you cannot walk for an hour at a time, and you can also walk out of the door in three stages a day for 20 minutes at a time.

In the clinic, I have also encountered many high-grade patients. I was originally good at physical strength, but because of acute symptoms such as pneumonia, I may be disabled due to the long bed and the rapid muscle loss within several weeks. Therefore, the hospital will also provide rehabilitation prescriptions, such as allowing the physical treatment physician to carry the patient to exercise simply on the bed. If I can get out of bed, I will help walk or undergo balanced training, so that I can avoid being disabled due to sarcopenia and being unable to take care of myself.