Do not let the elderly pant while walking or climbing stairs. Doctors warn against heart disease and recommend baduanjin for gentle health care.

As we age, our elders often feel that their physical strength is not as good as it used to be. They become short of breath easily after walking a few steps, feel weak in the heart while climbing stairs and even sometimes experience palpitations, chest tightness or fatigue. But many people believe that this is a normal phenomenon with aging, ignoring that these changes may also be related to heart function, blood pressure, anemia, or other diseases. Chinese medical practitioner Zhou Daxiang said that if an elderly person suddenly becomes short of breath, has reduced mobility, or has swollen ankles, or becomes short of breath when lying down at night, he should seek medical help as soon as possible to avoid heart failure and other cardiopulmonary diseases.

Zhou Daxiang said that some elderly people in the clinic described themselves as having a “weak heart.” Even if they haven’t done anything, they still feel tired easily, their walking speed slows down, and they need to rest even after a little activity. From the perspective of traditional Chinese medicine, as old age increases, their qi, blood and organ function may gradually decline, and some people may experience symptoms such as shortness of breath, fatigue and lack of energy.

But “heart weakness” is only a description of physical discomfort, not a formal diagnosis. Zhou Daxiang said that people should not identify qi deficiency or decline in heart function based only on symptoms. If an elderly person recently suddenly develops trouble breathing, significantly reduced mobility, or develops ankle swelling or shortness of breath when lying down at night, he or she should seek medical attention as soon as possible.

Zhou Daxiang pointed out that because many elderly people are afraid of increasing their heartbeat during exercise, they simply sit or lie down all day, and the amount of activity decreases. Over time, muscle strength, balance and stamina may decrease, and even walking, shopping for groceries and going up and down stairs in daily life may become difficult. Therefore, after confirming that your physical condition is suitable for the activity, it is more important to choose light exercises that are safe and easy to maintain than to suddenly engage in high-intensity training.

In addition to taking the elderly to outings and dinner parties, families can also encourage them to maintain their physical fitness through moderate exercise. Among them, the traditional health-preserving exercise “Ba Duan Jin” that emphasizes gentle movements and coordination of breathing and body is a choice worth knowing about. Baduanjin is one of the traditional health-preserving practices. Through a series of movements like stretching the limbs, adjusting postures, and breathing, the body can move at a relatively slow pace.

Baduanjin does not require complex equipment, nor does it need to be performed outside. Elderly people can practice at home where there is enough space and stable ground. For the elderly with weak mobility or poor sense of balance, they can be guided by professionals first and perform simplified activities suitable for them on a stable chair or armrest.

The first main point of Baduanjin is “control the body, control the breath, and control the mind.” When practicing, there is no need to push the range of activities, but rather focus on body posture, breathing rhythm and movement coordination. Elders can start in a natural standing or sitting position, relaxing their shoulders and keeping their breathing even. Don’t intentionally hold your breath or force yourself to take deep breaths to coordinate movements. Regular and gentle exercise can help establish activity habits, and also allow the elderly to practice relaxation during exercise and reduce sedentary behavior throughout the day.

Baduanjin’s “Two Hands Holding Three Burners of Heaven” helps to move the shoulders, upper limbs and torso by stretching the hands upward and stretching the body naturally; “Opening the bow left and right like a vulture” involves extending the arms and changing posture to help move the shoulders, back and upper body. “To control the spleen and stomach, you have to bear it alone.” Use your left and right arms to alternately lift up to increase trunk activity. “Five deliveries and seven injuries, looking back” involves gently rotating your head to practice neck mobility. Elders should practice based on the principles of rest and pain-freeness. There is no need to deliberately adopt standard postures, and they should not be forcefully pulled to complete the movements.

As for movements such as “shaking the head and tail to remove internal heat” and “lifting the legs with the hands to strengthen the kidneys and waist”, they may involve a large amount of trunk movement, bending, or balance control. Elderly people should make adjustments according to their physical capacity. If you have dizziness, joint disease, risk of falling, or other chronic conditions, you should first ask a medical professional if it is suitable. Baduanjin does not mean that the bigger the movements and the more sweat, the better the effect. The most important thing is safety, regularity and within your capacity.

Zhou Daxiang said that the elderly can start exercising for the first time with shorter time and lower intensity, choose a ventilated and comfortable environment, and avoid exercising when they have just eaten or feel uncomfortable. If chest pain, chest tightness, obvious shortness of breath, dizziness, cold sweat, or worsening heartbeat occur during exercise, you should stop the activity immediately; If symptoms are severe or persistent, call 119 immediately for help. If you have been diagnosed with heart disease, your exercise intensity should first be evaluated by a doctor. Using baduanjin on its own as a treatment for heart disease is not recommended.

Zhou Daxiang suggested that in addition to practicing Baduanjin, the elderly should maintain a regular schedule, a balanced diet, and control blood pressure, blood sugar and blood lipids according to medical advice. If you are taking heart or blood pressure-related medications, you should not stop taking them just because you start exercising or are receiving Chinese medicine treatments. If you have problems such as frequent fatigue or decreased activity tolerance, you should also clarify the causes and then combine them with life adjustments and Chinese medicine care that is suitable for you.

Dr. Zhou Daxiang pointed out that the advantages of Baduanjin are that the activities are gentle and easy to learn, and it is suitable for use as part of daily activities after professional evaluation. Families may wish to learn along with their elders, starting with simple activities and gradually establishing regular exercise habits. When the elderly are willing to take the initiative to be active and pay attention to physical changes, this is the most practical Double Ninth Festival health gift for them.