Who lives longer, the one who rests for a long time or the one who exercises every day?

Some people say "life lies in movement", while others say "life lies in stillness"? Many middle-aged and elderly people want to know whether exercise is good for health and longevity. Can we live longer and better if we keep exercising?

My neighbor, Grandma Li, is over 70 years old and goes to the park to exercise every day.

Sometimes she would run, sometimes she would play ball, stretch her muscles, and besides that, she would go for a walk. But one day her legs suddenly started to hurt, but she didn’t take it seriously, thinking she had just caught a cold. She kept exercising, thinking it would ease the pain, but in the end, it hurt so much that she couldn’t even walk downstairs. She went to the hospital for a checkup and was told that the synovium in her knee was severely damaged, so she couldn’t exercise anymore. Not exercising was the best way to heal the injury.

This result made Grandma Li very confused. Isn't it said that exercise is good for the elderly? Why did she end up with such a consequence even though she exercised every day?

Grandpa Zhang, who is the same age as grandma, doesn't like to exercise. At most, he just sits in the park. He has a light diet every day, but he is very healthy and does not have any common illnesses among middle-aged and elderly people.

Does that mean that for the elderly over 65, long-term rest is healthier and more beneficial than daily exercise? If middle-aged and elderly people want to live a healthy and long life, should they rest or exercise?

Many people want to stay healthy and live longer, but how can we achieve this? Rest or exercise? There have always been different opinions on this issue. Some people think that rest can allow the body to rest and recover, while others think that exercise can enhance the body's functions and immunity. So, who should we listen to?

There is an authoritative study in the New England Journal (BMJ), which conducted a comprehensive analysis of 8 studies involving 36,383 subjects with an average age of 62.6 years and tracked their health for 5.8 years, during which time there were 2,149 deaths.

The study found that 6.25 hours of light exercise such as walking and cooking or 24 minutes of moderate to high-intensity exercise a day can reduce the risk of death by more than half.

Even just one hour of light exercise can reduce the risk of death by 40%.
More importantly, the researchers also found that no matter what intensity of exercise you do, as long as you move, you can reduce the risk of death. The most dangerous lifestyle is sitting for a long time. People who sit for a long time will have a more than 2-fold increase in the risk of all-cause death.

Then why did Grandma Li exercise every day but end up hurting her health?

First, running can cause some damage to the knee cartilage, especially for older people, the damage may be aggravated;

Second, most elderly people will suffer from varying degrees of joint injuries or osteoarthritis as they age, and running can easily promote the development of symptoms;

Third, not using the right method when running, such as not warming up before running, incorrect posture, running for too long, etc., can easily induce knee joint injuries.

What happens to middle-aged and elderly people who exercise every day?

Many middle-aged and elderly people want to know whether exercise is good for health and longevity. Can we live longer and better if we keep exercising?

In fact, this question is not difficult to answer. You can find the answer by looking at the elderly who insist on exercising. For example, Academician Zhong Nanshan, whom we all admire, is over 80 years old, but he is still energetic and busy with work.

He once suffered a heart attack due to overwork and had a stent placed in his blood vessels. Since then, he has started exercising 3 to 4 days a week and has continued to do so until now . He said that age has not affected his work and life, and he can participate in any exercise as long as it is not too strenuous.

Also, our respected academician Wang Longde is now over 70 years old, but he is still active on various podiums and looks energetic. He used to suffer from lumbar disc herniation and fatty liver due to weight gain. This made him realize the importance of exercise. After that, no matter how busy he is , he will take out an hour every day to exercise . Exercise makes him feel refreshed.

These elderly people who insist on exercising have greatly improved and maintained their physical and mental health. Exercise brings them the following benefits:

1. Reduce the rate of muscle loss

As we age, the amount of muscle in our bodies decreases, and after the age of 60, it decreases by 3-5% each year. A 30% decrease in muscle strength will affect normal function. Exercise can help increase muscle strength and improve body coordination and flexibility.

2. Slow down the aging process

A study published in Nature Metabolism found that aerobic exercise can improve the muscle and liver cell function of old mice and restore them to a youthful state. This shows that exercise can help resist physical aging and prolong cell life.

3. Improve cardiopulmonary function

Many people are out of breath after climbing a few floors in their daily lives, which is due to insufficient cardiopulmonary endurance. Exercise can help improve cardiopulmonary endurance, increase the elasticity and function of the heart and blood vessels, and prevent cardiovascular diseases. It is recommended to do aerobic exercises such as jogging, swimming, and brisk walking, each exercise should be no less than 30 minutes, at least 3 times a week.

4. Improve bone health

Exercise can put appropriate pressure and stimulation on bones, which can promote the secretion of cytokines, mobilize bone unit reconstruction, increase bone density and strength , and help prevent osteoporosis and fractures.

5. Enhance immunity

Exercise can speed up the body's metabolism, help control weight, and control blood pressure, blood lipids, blood sugar , etc. It can improve the overall condition of the body, enhance the body's resistance, and reduce the risk of disease. If you can still complete these three types of exercise after the age of 65, it means you are still strong.

How is the physical fitness of the elderly? Are there any signs of aging? In fact, there are some simple test methods to help us judge.

Here are three common testing methods. You can try them to see if you can meet the standards.

1. Grip strength higher than 25 kg

Grip strength is an indicator of upper limb strength, which in turn affects the overall body strength balance. Studies have found that grip strength is closely related to Alzheimer's disease, falls, and resistance to infection. Insufficient grip strength can affect the quality of life and life expectancy of the elderly .

2. Complete 25 repetitions of standing up within 30 seconds

The repeated standing test is an effective method to test the lower limb bone and muscle strength of the elderly. The specific method is to cross your hands in front of your chest, stand up and sit down repeatedly, and complete 25 times within 30 seconds . If you meet the standard, it means that the lower limb strength is good, which means that the overall physical quality of the elderly is good.

3. Stand on one leg with eyes closed

The one-leg standing test with eyes closed is an effective method to detect the balance ability of the elderly. The specific method is to stand with your arms raised to the sides and your legs together, keeping your toes forward. While closing your eyes, lift one foot off the ground without touching the other leg .

Test three times with an interval of more than 5 minutes between each test. Take the best score. Men need >13 seconds and women >12 seconds. The longer the time, the better the body balance.

If you want to improve your physical fitness, it is recommended that you do some appropriate exercises every day, such as brisk walking, racket sports, swimming, and Tai Chi . These exercises can help you enhance your cardiopulmonary function, bone health, and balance.

When exercising, you should pay attention to choosing the right sportswear and shoes, and do a thorough warm-up. You should exercise in moderation each time, as excessive exercise can easily harm your body. There is no doubt that exercise is good for health, but you should pay attention to choosing the right method when exercising. Improper exercise methods will only have the opposite effect.

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