In Suzhou, Jiangsu, two elderly people in their sixties, Lao Gan and Lao Gan, go to the park together every morning to start their daily exercise routines. Although both have chosen to stay active, they have different approaches. Lao Zhou prefers energetic aerobics, followed by Tai Chi to keep his body from rusting like iron for long-term health; while Lao Gan enjoys quiet chess matches on the board, occasionally interspersed with meditation, deepening their friendship between activity and stillness. Lao Zhou often jokes that at their age, staying active prevents becoming a burden on their children in the future.
Exploring suitable exercise methods for the elderly requires a scientific perspective. Traditional beliefs about “life lies in movement” versus “longevity through tranquility” each have their proponents. Ideas like “heart rate inversely proportional to lifespan” have become rationales for some to choose a tranquil lifestyle. However, the relationship between heart rate and lifespan in nature does not directly apply to humans. After all, while human heart rates are close to those of cows and dogs, human lifespan far exceeds theirs, suggesting no definitive link between heart rate and human longevity. In reality, a balance between activity and stillness is key; absolute stillness or constant activity are not suitable as universal rules for longevity.
For individuals above sixty, balancing activity and stillness is vital. Retirement life should not be solely about entertaining grandchildren or passing time idly, but actively engaging in social activities like square dancing, Tai Chi, ball sports, or walking, all of which promote metabolism and physical strength. Equally important is maintaining a peaceful mindset and tranquility, meaning letting go of trivial worries, entrusting children with their own affairs, preserving inner purity and serenity. Cultivating hobbies like calligraphy, painting, gardening, or pet care adds fun and richness to life, embodying an advanced form of “tranquil living.”
According to the “US Health Guidelines,” older adults should engage in moderate-intensity exercise for 2.5 hours a week or high-intensity exercise for 1 hour and 15 minutes. Harvard research suggests that 15 minutes of daily exercise can make the body 9 years younger and extend lifespan by 3 years. Hence, selecting suitable morning activities is crucial for the elderly, along with joint protection and injury prevention.
There are various suitable exercises for older adults: aerobic activities like cycling, swimming, and walking, beneficial for the heart and lungs and easy to start; square dancing not only exercises the body but also enhances social bonds and uplifts mood; swimming is an excellent full-body workout, particularly enhancing limb flexibility and cardiovascular function, though caution is advised for certain medical conditions. To gauge exercise intensity, one can calculate the maximum heart rate (220 minus age), gradually adjust, maintain consistency, exercise at least five times a week for at least half an hour each time, and adapt duration based on individual conditions.
In conclusion, older individuals should cherish every moment, embrace life with a positive outlook, and enjoy a healthy and happy old age.
