Season of Cheongo Paralysis Autumn is a suitable season to improve the physical strength and health deteriorated in summer with proper exercise. Let’s take a look at the ‘Autumn Season, Exercise Precautions by Age’ from Samsung Seoul Hospital’s ‘Health Story’.
▲ ‘Preparation exercise’ is essential before starting
It is important to warm up before exercising to relieve tension in the body. Be careful, as it can cause strain on the body due to stiff muscles following starting an exercise prematurely. Warm-up is good for 10 to 20 minutes, which gradually stretches muscles and ligaments to increase the flexibility of the body. The major joints of the body, such as the ankles, knees, waist, shoulders, and neck, should be sufficiently relaxed. When stretching, you can maximize the stretching effect by stopping even if it is hard for 10 to 15 seconds without giving any recoil.
Professor Won-Ha Park of the Sports Medicine Center at Samsung Medical Center said, “If you start exercising for the first time, if you do intense exercise from the beginning, it will only increase the risk of injury rather than increase the strength and effect of the exercise. It is recommended to start in the range of 40-50% of the maximum exercise capacity of the person.”
▲ Be sure to check the ‘diurnal temperature difference’
Autumn is a season with a large diurnal temperature difference, and the temperature difference is sharp depending on the time of day. People with high blood pressure or heart disease should refrain from exercising in the morning when the temperature drops rapidly.
Professor Hwang Ji-hye of the Sports Medicine Center at Samsung Medical Center said, “Autumn is a good season to exercise, but it is important to take into account the rapid temperature change and one’s physical strength deteriorated through summer. It might be,” he explained.
Clothing is also important. It is best to avoid wearing thin or revealing clothes as much as possible in case it gets hot from sweating. This is because sweat evaporates quickly following exercise and heat loss occurs easily, which increases the risk of contracting infectious diseases such as colds. Therefore, clothes suitable for exercise in the fall season are suitable for long sleeves and long pants that absorb sweat well and reduce heat loss. It is also a good idea to bring a thin cardigan, etc., to release the heat and put it back on once more.
▲ 2030, overconfidence in stamina is not allowed
The 2030 generation is physically active and young, so there are many opportunities to try a variety of exercises. However, most of them cannot exercise regularly because they are busy with job preparation or social life. It is recommended to improve muscle strength, lung function, and circulatory system function through light jogging for 30 minutes a day, 3 days a week or more for good health even in busy daily life. During this time, there is a high risk of sports injuries such as knee cartilage rupture and shoulder dislocation due to overconfidence in physical strength.
▲ 4050, keep your joints healthy
After middle age, exercise to improve the heart, bones, and cardiopulmonary function is good. It is recommended to do swimming, biking, or walking for at least 1 hour at least 3 days a week, which helps to strengthen muscle strength without straining the knee joint. Aerobic exercise effectively increases blood circulation and blood vessel function, and is effective in preventing obesity and circulatory disease.
Cycling and mountain climbing are effective in preventing and treating arthritis because they maintain and increase muscle strength in the lower body and improve joint movement. However, there are concerns regarding ankle sprains, Achilles tendinitis, anterior knee pain syndrome, and cartilage damage, so it is important to choose according to one’s physical condition.
▲ 6070, thin, long and steady
Older people are at risk of injury if they exercise too much. It is best to start exercising following consulting a specialist. Even if the intensity of exercise is low, it is important to do it consistently for at least an hour every day. During this time, the risk of injury is small and exercise that helps strengthen muscle strength is good.
It is better to avoid strenuous exercise because it adversely affects the body’s immune system and aging, and there is a risk of injuries such as fractures. Choose exercises that have a low risk of injury and help build muscle strength, such as walking, swimming, indoor cycling, stretching, bare-handed gymnastics, or indoor cycling.
※This is an online article for Weekly Chosun.