Doris
““Life is about movement,” and many elderly people hope to engage in appropriate activities… Exercise It enhances resistance to diseases, but some people are elderly and frail, or have led a sedentary lifestyle for a long time, and even mild exercise leaves them out of breath. How should these elderly individuals who tend to breathe heavily exercise in order to achieve the goal of staying physically active?
As long as their physical condition permits, elderly people should definitely continue to engage in exercises within their capabilities. Many elderly people often experience shortness of breath; even after mild activity, they feel out of breath and need to take deep breaths. This situation involves both physiological factors contributing to shortness of breath and other possible causes that cannot be ruled out the elderly I already suffer from a common condition that frequently causes shortness of breath Sexually transmitted diseases Such as chronic bronchitis Asthma Emphysema, etc. But in either case, appropriate measures can be taken to help the elderly get started gradually and achieve effective physical exercise, thereby improving their quality of life.
It is important to choose the right type of exercise
It is best for the elderly to choose exercises that are gentle, low-intensity, involve small amounts of effort, and can be performed consistently. After exercising, it is ideal if the body experiences a slight sweat and the muscles and joints feel relaxed, without feeling overly tired. Sports that cause excessive sweating after exercise are not suitable for the elderly, as such activities deplete energy and fluids, potentially worsening symptoms of shortness of breath and fatigue, and reducing their immune function.
“For elderly people who often experience shortness of breath and wheezing, Tai Chi is the ideal exercise. This is because Tai Chi movements are slow and fluid, and the practice also involves techniques for regulating breathing—such as the common practice of “guiding energy to the dantian,” which requires practitioners to use their mind to direct their breath downward to the abdomen, preventing it from rising upward. In fact, these exercises are of great benefit to elderly people who often experience shortness of breath. ”Elderly people can regularly engage in exercises such as Tai Chi, Baduanjin, Wuqinxi, fan dancing, and various other health-preserving practices that promote the flow of energy according to Traditional Chinese Medicine. In addition, activities like jogging, radio calisthenics, shuttlecock kicking, billiards, square dance for the elderly, and ballroom dancing are also excellent choices. If you start feeling out of breath at the beginning, you can address this by reducing the intensity of your exercise and increasing the duration of each session, thereby gradually improving your lung capacity.
Moxibustion and dietary therapy for replenishing qi, strengthening the spleen, and nourishing the kidneys
“Elderly people who often experience shortness of breath usually have a deficiency of kidney yang, which prevents them from properly absorbing qi. As a result, they tend to suffer from symptoms such as wheezing and difficulty breathing, with more exhalation than inhalation. ”To improve shortness of breath during physical activity, the elderly can benefit from methods such as moxibustion and dietary therapy to enhance their athletic capacity.
Moxibustion is a common health preservation method used by many elderly people. It can be performed using moxibustion boxes or portable moxa devices at the following acupoints: Dazhui (below the spinous process of the 7th cervical vertebra), Dingchuan (2 centimeters lateral to the lower edge of the spinous process of the 7th cervical vertebra), Zusanli (four finger-widths below the outer knee, on the edge of the tibia), Feishu (1.5 inches lateral to the spinous process of the 3rd thoracic vertebra), Pishu (1.5 inches lateral to the spinous process of the 11th thoracic vertebra), and Shenshu (1.5 inches lateral to the spinous process of the 2nd lumbar vertebra). These acupoints are either essential for relieving wheezing and regulating breathing, or they serve as strengthening points for tonifying the spleen, benefiting the lungs, and reinforcing the kidneys. Moxibustion can be used to invigorate yang energy and alleviate the symptoms of fatigue and shortness of breath commonly seen in the elderly.
In medicinal cuisine, gecko is considered one of the most renowned foods for regulating breathing and relieving asthma, as well as for warming yang, strengthening the lungs, and nourishing the kidneys. It is particularly effective for asthma caused by the kidneys' inability to properly receive and regulate qi. Elderly people who suffer from shortness of breath due to reversed qi flow can regularly consume gecko, codonopsis pilosula, and mutton soup. Stewed chicken soup with Chinese honey dates is a classic and delicious dish. In addition to Chinese honey dates and chicken, astragalus and codonopsis root can also be added, which help to replenish energy, tonify deficiency, and strengthen the spleen and muscles. In addition, the elderly can also choose dried fruits such as walnuts as snacks. Walnuts not only have antioxidant properties that help soften blood vessels but also have the effects of warming the kidneys, relieving asthma, and moistening the intestines to promote bowel movements, making them particularly suitable as snacks for the elderly.
