What should the elderly pay attention to in fitness and health care? It is said that life lies in exercise. Exercise can not only relieve our emotions, but also keep our bodies in the best condition. What should the elderly pay attention to in the process of fitness and health care? Let's take a closer look at what the elderly should pay attention to in fitness and health care.

What should the elderly pay attention to in fitness and health care? 1 1, do not exercise on an empty stomach

After a night's sleep, the food in my stomach has already been digested. If you consume a lot of physical strength at this time, it will cause hypoglycemia and cause insufficient oxygen supply to the brain. In this case, exercise is easy to be dizzy and flustered. If you are already suffering from cardiovascular disease, it may even lead to accidents.

2. Don't sleep after fitness.

Sleeping after morning exercise not only affects the fitness effect, but also is not conducive to health care. Metabolites produced in muscles during exercise, such as lactic acid, are not easy to clear and accumulate in the body, which will cause weakness and weakness of limbs. Going to bed immediately after sweating is easy to catch a cold.

3. You can't rest immediately after fitness.

After a lot of exercise, you can't rest immediately, but do some relaxation exercises to let your body adapt first, and then stop slowly. This can prevent the decrease of blood return caused by relatively poor blood vessel elasticity and avoid temporary cerebral ischemia.

4. Dress appropriately when exercising.

Old people should dress appropriately when exercising to avoid catching a cold. The flexibility of old people's exercise is worse than before, and clothes should fit when exercising. Be careful not to wear shoes with plastic soles or hard soles, and the shoelaces should be elastic enough to avoid falling off during exercise.

5. Exercise should not be excessive.

When exercising, your subjective feelings are actually very important. If you are full of energy after exercise, have a good appetite and sleep, and are in high spirits, it means that the amount of exercise is appropriate. If you feel tired during exercise, it means that you have exercised too much and should stop. Don't force yourself.

What should the elderly pay attention to in fitness and health care? 2. Exercise intensity should not be too high.

Old people should consider more problems in fitness than when they were young. The first is the need to avoid risks, pay attention to safety, and of course, pay attention to whether it is effective. Some elderly people often insist on exercising regardless of the weather and personal feelings, and the way, speed and intensity of exercise in middle age have been maintained until old age, which is not in line with physiological laws. The amount of exercise should increase with age, and the intensity should be appropriately reduced. Old people who like to pull ligaments can't just pull ligaments without practicing strength. They can increase the muscle training of legs and upper limbs in the fitness method.

Older people who like ball games should also pay attention to the fact that some ball games are too intense, which is easy to cause the embolus in the heart blood vessels to rupture or fall off, block large blood vessels, and cause large-scale myocardial necrosis and cardiac arrest. Therefore, the elderly should adjust their mentality when playing, and must not be eager to achieve success. If you feel a brief tingling and dull pain in the precordial area when you play, and it will get better after rest, you can't play any more.

Walking is the first choice for the elderly.

Walking is the first choice for the elderly, which is safe, simple and easy to control. People who don't have much physical activity at ordinary times should walk for 30 minutes continuously every day, or at least 2~3 times a day, with a brisk pace of 10~ 15 minutes each time, which is very beneficial to physical and mental health. It is better to control the pulse at 170, or 20-40 times faster than at rest, that is, the heart rate is 70 beats/min at rest and reaches 90- 1 10 beats/min when walking.

Walking has many advantages:

Safer than running. When running, the impact of the sole of the foot is 2~4 times of the weight, which may strain muscles and ligaments. The impact force generated by walking is only half of the body weight, which can effectively alleviate the symptoms such as stiffness, atrophy and pain caused by lack of exercise of muscle joints.

After slowing down the elderly to old age, the metabolism in the body slows down, and the fat intake is not easily oxidized and utilized, leading to fat accumulation, muscle relaxation and obesity. If you can strut and walk briskly outdoors, you can exercise the muscles of your shoulders, arms, back, abdomen, legs, buttocks and other parts to keep your spine in a physiological and functional posture and delay aging.

Strengthening cardiopulmonary function Outdoor walking is a kind of exercise state, which can promote the heart to send more blood, meet the oxygen consumed by various organs and tissues of the whole body due to walking, exercise cardiopulmonary function, and help reduce the incidence of metabolic syndrome.

The level of increasing bone density depends on the type of food and the amount of exercise. Walking in the outdoor sun is helpful to bone deposition and increase bone density.

Walking outdoors relieves mental stress and is known as a natural sedative, which can keep people in a peaceful state of mind and is of great benefit to slowing down heart rate, regulating blood pressure and improving sleep.

Improving the state of mind Walking outdoors can activate the excitability of brain cells, speed up the response ability, and help to enhance memory and thinking ability.

Pay attention to some questions when walking:

Except for walking within half an hour after a meal, the rest of the time is suitable for walking; Walking speed varies from person to person, subject to self-feeling; Old people should walk at a speed of 3 kilometers per hour 1 hour, once in the morning and once in the afternoon, not for too long; Walking places can be determined according to conditions, and it is best to choose places with fresh air and quiet environment; When walking, you should relax your steps, be calm and calm, and don't think about any problems; Choose 2~3 cm thick shoes with elastic soft soles; Walking with crutches is also a good choice for the elderly. Lower limb pressure is reduced, the speed is accelerated, the pace is steady and the sense of security is strong.

Eight kinds of balance to protect the body

Each fitness method has its particularity and limitations, and the effect of choosing a single method may not be good, so choose balanced exercise or alternate exercise of all parts. The following are eight balanced alternating movements, and the elderly can choose several combinations.

Balance between brain and body: In addition to walking, running, playing ball and other physical exercises, we should also alternate mental exercises, such as writing, practicing calligraphy, surfing the Internet, playing cards and playing chess. It can not only enhance physical strength, but also delay brain aging and avoid excessive mental or physical activity.

Static and dynamic balance: the alternation of physical and mental activities. While ensuring adequate sleep and rest time, do exercises such as meditation and meditation to relax your whole body muscles. Both dynamic muscle activity (30 minutes' walk) and static muscle activity (10 minutes' stance, with knees bent more than 90 degrees every day) should be carried out.

Balance up and down: running and walking with more lower limb activities exercise the cardiovascular system, mainly exercising leg muscles; Exercise with more upper limb activities (playing ball and fitness equipment) should also be done to make the muscles of upper and lower limbs get balanced exercise.

Balance before and after: Most movements of the human body are forward, so the muscles and ligaments in front are superior, while those in the back are inferior. The imbalance before and after is the source of many diseases. Backward movements, such as walking backwards, bowing backwards, backstroke, etc. , can strengthen the muscle ligament.

Balance between left and right: Most people use their hands or legs more naturally, and the corresponding side is at a disadvantage. The advantage of alternating left and right activities is not only to balance the left and right limbs, but also to balance the development of the left and right hemispheres of the brain.

Balance between speed and speed: alternating slow and fast movements, such as slow or fast-paced dance and slow and fast walking, can exercise various metabolic functions of the body.

Balance between cold and heat: Exercise at different external temperatures plays an irreplaceable role in human immunity and relaxation and contraction of cardiovascular smooth muscle. For example, exercise that requires a temperature difference of 30 degrees Celsius between the cold wind in winter and the heat in summer. We can't overemphasize the benefits of a certain method, nor can we ignore the limitations of a certain method. People who are not used to cold water bath when they are young should reduce the temperature difference of water when they are old. It is very suitable to swim in the swimming pool with the water temperature of 26~28 degrees Celsius.

Balance between standing and lying: Most people use upright exercise, so they need to lie down or lie down to keep the balance of gravity and blood distribution in all parts of the human body and reduce the burden on the heart, so as to achieve the goal of health and longevity. In addition to swimming, crawling is also a horizontal exercise. It is better to crawl forward on all fours for 20 to 30 minutes at a time.