The self-medical supervision of the elderly during exercise and fitness can be started from many aspects. The most common method is to observe the heart rate during exercise to observe the difference between the actual exercise intensity and the appropriate intensity. The simplest method is to use "170- age" to estimate the appropriate exercise intensity, and "160- age" to evaluate the elderly with slightly poor physical condition. For example, for a healthy 60-year-old man, the suitable intensity of his exercise should be that his heart rate reaches 170-60 (age) = 1 10 beats/min. If his heart rate is lower than 1 10 beats/min during exercise, the intensity is insufficient. If the heart rate exceeds 1 10 beats/min during exercise, the intensity is too high. The method of "170- age" is simple and practical, but for the elderly with cardiovascular diseases, exercise load test should be strictly carried out to evaluate the potential risks and determine the exercise intensity to avoid accidents. In addition, observing the morning pulse is also a simple and effective method. Old people can measure their quiet heart rate before getting up in the morning and compare it with the quiet heart rate that started the morning before. If the heart rate is basically the same or slightly lower, everything is normal; If it exceeds a lot, it means that the exercise intensity of the previous day is too high, and the exercise intensity of the day should be appropriately reduced.
Generally speaking, some parts of the body will be sore at the beginning of exercise, and after a period of exercise, this phenomenon will disappear. The elderly need to pay attention to some common health indicators, including sleep quality, mental state, appetite, weight, defecation, physical pain and so on. If these health indicators are abnormal, it is necessary to reduce the intensity of exercise. It is necessary for the elderly, especially those with certain diseases, to have regular physical examinations. They should consult doctors about matters needing attention in the process of exercise and fitness and how to deal with possible accidents so as to ensure that exercise and fitness can be carried out scientifically, safely and effectively.
Old people who often maintain the same level of exercise load have adapted to this exercise load when they find that everything is normal, there is no adverse reaction, and they relax after self-monitoring. At this time, under the guidance of doctors or fitness professionals, we can appropriately increase the intensity of exercise, improve the exercise load, and promote the by going up one flight of stairs of physical function through exercise.