Elderly: How to exercise without overdoing it and preventing stroke?

Older people, those with high blood pressure, diabetes, obesity or a history of heart disease are at high risk of stroke. Regular exercise is one of the most effective ways to prevent stroke.

However, many people are reluctant to exercise because they fear that their heart will be overworked. Studies show that just 30 minutes of light to moderate exercise a day is enough to reduce the risk of stroke by 25-30%, according to the health website Verywell Health (USA).

Walking or brisk walking are gentle endurance exercises that are great for older adults.

PHOTO: AI

To exercise effectively, prevent stroke but not put pressure on the heart and circulatory system, experts recommend that exercisers pay attention to the following:

Prioritize light endurance exercises

Endurance exercises such as brisk walking, slow cycling, swimming, or gentle dancing are ideal for people who want to reduce their risk of stroke without overdoing it. These exercises improve circulation, lower blood pressure, and increase cardiovascular endurance.

Moderate endurance training means that the intensity of the exercise still makes the heart and lungs work harder, the person can still talk while exercising but cannot sing. This level allows the heart to work effectively without being overloaded.

Avoid heavy exercise when you are not physically fit enough.

Some people, after a period of inactivity, tend to overdo their training when they first start. They jump into running, lifting heavy weights, and doing high-intensity interval training. This causes a sudden increase in blood pressure, constricts blood vessels, and puts a lot of pressure on the heart. All of these are factors that increase the risk of acute stroke in people with a history of cardiovascular disease.

The Mayo Clinic, a non-profit medical organization in the US, recommends that beginners start with 10–15 minutes of exercise per day, gradually increasing to 30 minutes. Exercisers should avoid overexertion because it is a sign that the body is working too hard, while physical strength is not enough. In addition, people with heart disease, high blood pressure or a history of mild strokes should consult a doctor before participating in new exercises.

Break up your workout time

Instead of trying to exercise for 30-60 minutes continuously, the practitioner can divide the exercise time into 3 sessions, each session lasting 10-20 minutes. For example, after breakfast, you can walk for 10 minutes, at noon, stand up, stretch, and walk for 10 minutes. In the evening, you can lift light weights or cycle slowly for 10 minutes. This method is still as effective in preventing stroke as continuous exercise, while significantly reducing the feeling of fatigue.

In fact, breaking up your exercise time is an especially good approach for older adults, sedentary people, or people with chronic illnesses, says Verywell Health .

Source: https://thanhnien.vn/nguoi-lon-tuoi-tap-the-duc-the-nao-de-khong-qua-suc-ngan-dot-quy-185250725115238892.htm