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The 70-year-old artist Billie returned to the Chinese music scene after 20 years. He joined hands with his son Zhou Tanghao to release a remix version of the classic song “Nothing Needs to Say 2022”, which was super energetic and danced on major shows. She revealed that she never went to the gym to exercise, but the most common exercise was walking, and she would also change clothes and walk at home, laughingly said, “I love walking, and I can walk fast enough to participate in the Olympics.”
walking promotes health
Ye Wenling, honorary chairman of the Taiwan Sports Medicine Association and president of Luodong Boai Hospital, praised Billie’s return to dancing at the age of 70, which is truly remarkable and a role model for the elderly society. In fact, Billie has been singing and dancing since she was young, and dancing can be regarded as a vigorous exercise. The explosive force must be above normal, and the exercise habit has existed for a long time. Even if she is 70 years old, her muscle quality is still better than those who do not exercise. .
Billie is proud of walking fast, and also said that she can go to the Olympics soon. Is walking considered a sport? Can elders develop the habit of walking and dance? Ye Wenling believes that each person’s physical condition and exercise habits are different, and the actual age of the individual is very different from the biological age, and the aging speed of the bones, muscles, and cardiopulmonary system is also inconsistent. However, walking is indeed a good exercise and can promote health.
Ye Wenling explained that exercise is actually a general term, and there is no strict scientific definition. Broadly speaking, physical activities that can increase the heartbeat are considered exercise. Exercise includes cardiopulmonary and muscle fitness training. Cardiopulmonary fitness training is mainly through exercise training. Cardiac, vascular and pulmonary systems; and muscle conditioning training can increase muscle power, endurance, muscle mass, nerve reflexes and flexibility.
walk 4method better exercise
“Health before the age of 20 is determined by genes, and health after the age of 30 is determined by yourself.” Ye Wenling further explained that in general, after the age of 25, muscle and ligament tissue gradually declines, but as long as the heart lives normally, it can still be healthy at the age of 5 and 60. It is recommended to develop the habit of regular exercise, no matter how old you are. When you are young, you can focus on impact exercise, training muscle mass, explosive power, flexibility and nerve reflexes, such as running; Endurance and flexibility are the focus, and running can be gradually reduced.
❶Walking requires speed
The walking speed should at least reach the level of slight panting. It is best to alternate between panting and panting. It is better if the heartbeat can be accurately monitored.
❷Walking requires rhythm
If you walk at a constant speed, the exercise effect will decrease rapidly. It is best to alternate between fast and slow. It is recommended to alternate between fast walking and small running.
See more:The faster you run, the faster you lose weight? “Running Exercise” has a higher fat burning effect!
❸Warm up and exercise when walking
It is recommended to do warm-up and stretching exercises before walking. After walking, you should do some stretching exercises. When walking reaches the level of training cardiopulmonary function, it means that the intensity can cause an inflammatory reaction, and it is easy to accumulate minor injuries. If you do not do enough stretching exercises, scars will be formed. Tissue makes the body less supple.
❹Walking must exercise protection
Walking should wear sports jogging shoes, comfortable clothing and socks, in addition, good road conditions, suitable weather, and adequate moisture are all indispensable.
Strength exercise and high-quality protein are essential
Ye Wenling suggested that in addition to walking, proper resistance muscle training for the elderly is gradually being regarded as obvious. Function. In addition, you should also consume enough high-quality protein every day. Taking a weight of 70 kg as an example, you should eat 10 taels of meat a day to be considered enough.
◎ Image source / reprinted fromBillie Instagram
◎ Consultant / Dr. Ye Wenling
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