Old people should exercise moderately. In daily life, many people will exercise through fitness. Exercise has many benefits for everyone, but we must have the right way to exercise. Let's share that the elderly should exercise moderately. Let's have a look.
The elderly should exercise moderately 1 (1). Appropriate sports should be chosen: it is best for the elderly to have a comprehensive physical examination before exercise, and then choose appropriate sports according to their physical condition. At the same time, the results of physical examination can be used as an objective index before exercise, which is convenient to compare with the situation after exercise and judge the effect of exercise. If you have been in good health, you can also check yourself, such as squatting 10-20 times in a row, or running 15 seconds in the same place to see if there are any symptoms such as palpitation, shortness of breath, chest tightness and discomfort. If not, you can start exercising. The sports of the elderly must be chosen according to their own health, conditions and hobbies. Generally speaking, you should choose sports where all joints and muscles can get better exercise, such as jogging, brisk walking, swimming and Tai Ji Chuan. Instead of sports with too much intensity, too fast and fierce competition. You can also use sports equipment for exercise.
(2) Exercise should be gradual: as the saying goes, "Rome wasn't built in a day" and "you can't get fat in one bite". Taking part in physical exercise must not be eager for success, but must be carried out purposefully, planned and step by step, and accumulated over time, in order to achieve satisfactory exercise results. At the same time, the amount of exercise should be small at first, and then gradually increase after getting used to it. After a period of exercise, it is advisable to feel fever and slight sweat during exercise, and feel relaxed, comfortable, have a good appetite and sleep well after exercise. If the exercise is appropriate and the effect is good, you must stick to it. Exercise movements should be from easy to difficult, from simple to complex, from slow to fast, and the time should be gradually increased. Every exercise should pay attention to the combination of static and dynamic, static and dynamic. In addition, we should master the requirements, skills and practice methods of movements.
Old people should exercise moderately. 2 Middle-aged and elderly people exercise matters needing attention
First, we should vary from person to person and do what we can.
According to one's own situation and sports level, we can generally carry out some simple and safe activities with uniform speed, slow speed and low intensity, such as aerobics, qigong, Tai Ji Chuan, jogging, brisk walking and alternating running.
Second, step by step.
The amount of exercise should be moderate every time. At first, the amount of activity should be small, with a little fatigue as the degree. After a period of fatigue, you should gradually increase your activity. If the adaptability is gradually improving, it means that the physique is also enhanced.
Third, we must persevere.
Physical exercise can only be effective if it persists. If you fish for three days and dry the net for two days, the effect will disappear without the continuous stimulation of various organ systems. The spirit of perseverance, first of all, is participation, from which you form the habit of exercising, gain interest, and gain heartfelt happiness.
Fourth, we should pay attention to safety and hygiene.
Physical exercise is a scientific physical activity, and every movement rhythm, exertion, time and inner intention have their own laws and characteristics. If you don't talk about science rashly, it will be counterproductive. Do warm-up activities before exercise; Pay attention to the safety of the venue environment during exercise; Understand the self-reaction during exercise, and master sports health knowledge such as sweating, drinking water, clothing, self-reaction and supervision during exercise.
Taboos for middle-aged and elderly people to exercise.
Avoid carrying out weight-bearing exercises.
Because the muscles of the motor organs of the elderly have begun to shrink, the elasticity of ligaments has weakened, the carbon content of bones has increased, and the range of joint movement has been limited. Carrying out weight-bearing exercise is easy to fracture and break, which will damage joints, muscles and ligaments.
Second, don't hold your breath.
The respiratory muscle strength of the elderly is weakened, pulmonary fibrous connective tissue is increased, and alveolar elasticity is reduced. If you hold your breath in sports activities, it is easy to damage the respiratory muscles, leading to alveolar rupture and bronchial hemoptysis.
Three bogeys: fast-paced exercise.
Because the contractility of the heart and thighs of the elderly is weakened, the elasticity of the blood vessel wall is reduced, the lumen is narrowed, and the blood resistance is increased, which will inevitably increase the burden on the heart. Because the function of respiratory system has been weakened, vital capacity and ventilation will be reduced, and oxygen supply will be insufficient. Oxygen consumption increases during rapid exercise, which easily leads to hypoxia and fainting. Especially for people with heart disease and high blood pressure, rapid exercise leads to sudden increase of pulse frequency and blood pressure and accidents.
Four taboos are to carry out resistance activities and competitions.
Competition and resistance activities will inevitably lead to intense excitement of nerves, while resistance activities will produce the desire to win as much as possible. This situation will make the elderly unable to cope with the contradiction between "physiology" and "psychology", which will lead to serious consequences for some people with cardiovascular diseases.