重阳节，这份老年健康指南请收藏

Group 1: Delaying Physical Aging - The core idea is that while physiological aging is irreversible, functional decline can be delayed through health management and lifestyle interventions [1] - Regular sleep and balanced diet are essential for muscle repair and nerve stability [3] - Avoiding cumulative injuries from poor habits like prolonged phone use and improper lifting techniques is crucial [4] - Strength training, such as resistance exercises, should be conducted two to three times a week to combat sarcopenia [5] - Balance training is recommended to prevent falls, which are a significant cause of hospitalization among the elderly [6] - Daily stretching for 10 to 15 minutes can improve joint flexibility and prevent stiffness [7] - Managing emotions and breathing can alleviate chronic pain and stress, using techniques like extended exhalation [8] - Regular health check-ups can help monitor and optimize physical condition, rather than just disease prevention [9] Group 2: Addressing Sensory Decline - Protecting vision by avoiding prolonged reading or screen time and having regular eye check-ups is advised [10] - Ensuring adequate lighting at home and consuming foods rich in vitamins and lutein can support eye health [11] - Protecting hearing by avoiding noise and early intervention for hearing loss is essential [12] - Maintaining oral hygiene and being mindful of taste and smell changes can help preserve appetite and nutrition [13] - Engaging in moderate exercise can enhance blood circulation and improve touch sensitivity [14]