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--- 知识就是力量 • 快乐有益健康 Why is walking and exercise needed in old age?
【附文】Does regular exercise help your immune system? Author: Paul Denlinger March 16, 2022 The easiest way to maintain health is through normal healthy physical activity. Walking is the most basic physical activity which our ancestors did, as it was necessary to walk in order to find food before the development of commercial agriculture. For this reason, our genes optimized our physiology for walking because we were scavengers who needed to walk in order to find food. This food usually meant fruit and vegetables, and occasional meat which met our essential nourishment needs before the introduction of processed foods in modern times. The introduction of commercial processed foods in the past century has been a double-edged sword: while it has enabled the growth of large urban centers and made our lives more convenient, our genes have not had the time to adapt to this new lifestyle. This over-reliance on processed foods has led to a more sedentary lifestyle and the proliferation of such diseases as diabetes, heart disease and cancer, just to mention a few. In short, our genetic makeup has not had the time to adapt to this change in our lifestyle and social roles. The easiest exercise which can help us avoid these illnesses, or to stave them off as long as possible, is by walking. The neat thing about walking is that if done on a regular basis, we treat it not as an exercise, but as a healthy habit which we incorporate into our daily lives. Through the proper combination of diet and walking, a person can fight off the extra calories which lead to a decline in health. All this is because our bodies have background regulatory mechanisms which work in order to insure that we have the proper inputs to maintain our weight at a healthy set point. In effect, it acts like a thermostat for a building. Unlike a thermostat, it requires two inputs: diet and exercise. Since every individual’s body is different, it takes time to find out what are the right diet and exercise inputs which work best for that individual. Unfortunately most people do not have the patience to work on these inputs to find out which works best for that person. Part of the reason for this is because most people who are overweight do not have the patience to learn how to listen to their own bodies and find out what works for them. As a result, they work on yo-yo diets which guarantee quick results in return for money. Or, they have a doctor who only has 20 minutes to see them once or twice a year. As a result, they fall into unhealthy diet and exercise habits which leave them unhealthy, and frequently incapacitated in their senior years. In short, their impatience and unwillingness to study how their own body works, kills them early when they could have led more productive lives with longer years if they just learned some basics about diet and exercise. When people enter their senior years, one of the first signs of old age is weakness in balance, bone fragility and poor stamina. Loss of balance, poor stamina and coordination are especially deadly to seniors. The easiest way to avoid bone fragility is to walk regularly. This is because if we walk regularly, our bodies will prioritize delivering calcium to the bones so that they do not become fragile. Being sedentary for long periods leads to earlier death because as we get old, the body is dealing with depleting resources and delivers less calcium to the bones because they are used less frequently. Naturally, the sense of balance also diminishes and degrades for people who do not walk, so when they do walk, they frequently fall, causing serious injury. In short, not walking results in a serious cascade of events which eventually result in death. The good thing about frequent walking before becoming a senior is that if it becomes a habit, the individual does not think of walking as an exercise. Most modern people think of exercise as a kind of torture process they need to undergo in order to maintain a minimum standard of health. Who likes torture? This is why so many people avoid exercise, become overweight and get diabetes, which is now prevalent in all developed economies. The best solution, of course, is to develop walking into a normal habit so that the individual just thinks of it as a habit, not an exercise. Through normal exercise by walking, the body’s thermostat is set to a comfortable setting so that the body degradation process which comes with old age becomes much more manageable. Good health is an individual choice, and if people develop the right habits, they can keep good health much longer than they would if they just stick to bad habits.
In short, yes. Exercise benefits your body in a number of ways, and boosting your immunity is just one of those. But there is one important caveat: The frequency, duration, and intensity of your workouts matter. Research shows that when it comes to boosting your immunity, moderate-intensity exercise is best . In general, exercising at a moderate to vigorous intensity for 60 minutes or less is optimal for the immune-boosting benefits of exercise. If you do this daily or almost daily, your immune and metabolic systems continue to strengthen, building on previous gains. On the other hand, prolonged high intensity training — especially without appropriate rest between sessions — can suppress your immune system. This is an important consideration if you’re a competitive athlete or are training for an endurance events like a marathon. In those cases, take extra care to give your body ample recovery time.
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