“80% of Elderly in Taiwan Face Serious Health Risks: Lack of Exercise May Reduce Life Expectancy by 10 Years”

The Department of Health of the Ministry of Health and Welfare has found that the risk factors for the top ten causes of death in Taiwan are all related to inactivity. Rehabilitation physician Li Wei reminded that nearly 80% of people over the age of 65 in Taiwan have sarcopenia or osteoporosis, which “may lead to an increase in mortality, a reduction in life expectancy by 10 years, and an increase in the risk of more than 10 types of infections and cancer.” It is recommended that the public develop the habit of regular exercise in order to maintain health and delay aging.

The top ten causes of death in Taiwan are all related to inactivity

The latest World Health Organization (WHO) report urges governments to pay attention to the importance of people’s physical activity, otherwise the world will need to spend an additional US$27 billion in medical costs every year. Zheng Mingchun, a physician in family medicine, said that Taiwan is about to enter a super-aged society, and exercise is a good way to delay aging. According to the Ministry of Health and Welfare’s recommendation, 150 minutes of exercise per week, with an average of 15-30 minutes of exercise per day, can combat the threat of sarcopenia.

Huang Ruyu, a chiropractor, said that due to the relationship between work and rest, most people live a busy life, generally do not exercise enough, lack muscle strength training for a long time, and the proportion of sarcopenia and osteoporosis tends to be younger. Strength can help support the spine, such as squats, lunges, toe pads, stick poses and other exercises, which help strengthen the core muscles and waist and abdomen support, and reduce spinal pressure.

Physician recommended exercise:

• squat
• lunge
• tiptoe
• stick

Chinese people are sedentary for 6 hours a day, and nearly half of them are not active enough

According to the survey conducted by the Department of Health of the Ministry of Health and Welfare, people sit for an average of about 6 hours a day, and nearly 50% of their weekly physical activity does not meet the WHO recommended standards. Rehabilitation doctor Li Wei said that many of the symptoms seen in rehabilitation clinics are caused by sedentary. It is recommended that the public reduce the time of sedentary and avoid using the same muscle group for a long time to bear weight. Nearly 80% of people over the age of 65 have sarcopenia or osteoporosis, which may lead to increased mortality, shortened life expectancy by 10 years, and increased risk of more than 10 types of infection and cancer. It is recommended to exercise more to maintain health and delay aging.

Can Rhythm Machines Replace Exercise?the doctor said so

As for the “rhythm machine lazy exercise” that has been popular in recent years, don’t you have to move when you stand on the rhythm machine? Li Wei explained that passive exercise assisted by rhythmic motivation, or sitting cross-legged for meditation, can enhance the relaxation and soothing effect, and the intensity is doubled compared to simply standing on the ground or exercising on a mat. However, according to research recommendations from the American College of Sports Medicine and various countries, rhythm machines cannot replace general exercise, and people still have to work on their own. “If you don’t actively contract your muscles, your muscles won’t grow.”

Rhythm machines on the market are divided into horizontal rhythm machines and vertical rhythm machines. Physicians remind that according to the research on rhythm machines conducted by the American Sports Medicine Association in 2014, if the elderly themselves have osteoporosis, the use of horizontal rhythm machines is likely to increase the risk of hip fractures or It is an opportunity for joint degeneration. If you stand on it but do not exercise, the speed of joint degeneration will increase by 3 times compared to others. As for the vertical rhythm machine, if the vibration amplitude is too high, it may accelerate the degeneration of the cervical spine. These are all things that need to be paid attention to .

For people who have been sitting for a long time, Li Wei reminds: “Muscle volume will shrink by 25% after lying down for a week.” It is recommended that the elderly or those who have just had surgery and other frail people start with light activities such as muscle relaxation, stretching and exercise. Start yoga. If you want to use a rhythm machine, you can start training at 10 Hz, so as not to cause fatigue or even fall due to too much vibration. In addition, pregnant women are prone to blood pressure drop, and patients with ligament tears and fractures, etc. It is recommended to consult a physician before using a rhythm machine to maintain health.