Are you not as powerful and physically as you want? About 7% to 12% of Americans aged 65 or older are considered. frail.
At that time, at least three of the following symptoms are true. Johns Hopkins Medicine: Unintended weight loss, strength reduction, fatigue, activity level and slow speed.
Weakness is often difficult for the elderly to complete their daily work. But there may be things they can do.
According to a study published on Wednesday, published in the journal, the number of walking Kaduns in a minute of 14 stages per minute is associated with the increase of 10% of pre -frill and fragile elderly. plos one. Free blood It is a period of weakness before the elderly may have a high risk of physical damage, cognitive decline, nutritional deficiency and socioeconomic disadvantages.
“What we found was, especially 14 steps per minute, especially in the general speed, was more likely to improve mobility, endurance and function for people who could walk faster in Cadence.
Rubin, an anesthetic and critical treatment associate professor of the University of Chicago, said, “In particular, we are trying to improve the mobility and its function.
This study was the second data analysis of the first exam for 36 weeks after seeing the walking intervention of the retirement community.
Healthy aging And walking
Whether the elderly are weak liquidity It is still an important part of healthy aging. Experts say that they can improve their strength and fight weakness by practicing easy robbery training, such as walking.
Individuals who regularly integrate pedestrian movements in everyday life are also experienced. longevityI live a longer and better life. There were active elderly people 28%are small In 2020, there was no disability and a daily work.
Other advantages include maintaining healthy weight, reducing hypertension, reducing the risk of type 2 diabetes and stronger musculoskeletal system.
“Pedestrians are related to the same type of health results as exercise activities (eg, mortality, cancer, cardiovascular disease, and cognitive aging), ”said Rayane Haddadj, a Ph.D. candidate for the Department of Public Health and Nursing at Norwegian Science and Technology.
“The advantage of walking is that it is a simple, inexpensive and accessible activity that can be widely promoted to reduce the burden of various diseases and conditions.”
Increasing walking speed can lower the risk of heart rhythm, such as heart rhythm abnormalities, and walking for a long time can benefit from health, such as reducing back pain.
HADDADJ said, “Even the smallest increase in everyday activities can cause a difference, so walking can be a simple but powerful way to reduce the risk of chronic low back pain and other diseases.
Rubin said, “One of the most difficult parts of public health advice is the speed of walking when talking about walking.
The elderly Conversation Alternatively, heart rate tracking can be subjective and difficult to track the pace or cadence correctly.
“The easiest way is that I can actually use metronome on my phone.” Rhythm hearing signal. ”
To do this, walk for 30 minutes at normal speed and spend time with Metronome. If you set the rhythm, you can gradually increase the speed of 5 to 10 per minute.
Rubin said, “Some people use music to use music.
Dana Santas, a CNN fitness contributor, can help the elderly to practice conscious breathing, such as breathing, while maintaining this speed, said Dana Santas, a certified strength of professional sports, a conditioning expert and a mind -body body coach.
Nasal breathing, which inhales through your nose and breathes through your mouth, can help you lower your blood pressure and improve your heart rate volatility. 2023 Study. That way you can prevent development Hypertension.
It is also important to maintain Good form While walking, tall and shaking arms. It prevents the bag, breathe, and allows you to balance it.
Santas said, “Walking is a full -body exercise. It’s not about your lower body. It’s not one step before the foot in front of you.” Your arm swing is a big part of the walking mechanics. Therefore, it is the opposite because I want foot movement and adjusted arm swing. ”
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