1, strict physical examination before swimming:

Swimming is different from other sports, it is in an environment with little contact at ordinary times, and the physical characteristics of water have great influence on human body. In addition, swimming consumes a lot of physical strength and requires higher cardiopulmonary function. Therefore, when the elderly take part in swimming, they must go through a physical examination by a professional doctor, seek the doctor's advice and make their own exercise prescription. For the elderly suffering from serious cardiovascular diseases, hypertension, tuberculosis, otitis media and other diseases, it is not advisable to take part in swimming, so as not to aggravate the illness and cause accidents.

2. Be fully prepared before swimming:

The elderly's ability to regulate water temperature is not in harmony with their bodies. Warm-up activities can make the stagnant muscles and joints move before swimming, and at the same time make the heart and lung organs quickly adapt to the stimulation of cold water and the water resistance during swimming. Avoid jumping into the water immediately when entering the water. You can pat your chest and back with water first, and then slowly enter the water. Do not swim vigorously immediately after entering the water, but stand or walk in the water first to adapt to the underwater environment.

3. The water temperature in the swimming pool should not be too low;

Most elderly people have poor cardiovascular regulation. If the water temperature is too low (below 18℃), the skin will suddenly be stimulated by cold water, and the blood vessels will contract violently, which will increase the blood pressure, increase the burden on the heart and even cause accidents. Old people shouldn't stay in the water for too long. Because of the rapid heat transfer of water and the weak heat-generating function of the elderly, the heat generation and heat dissipation of the body are uneven, which affects the body temperature regulation function of the elderly. Therefore, the elderly can walk and swim slowly in the water for 10 to 15 minutes, then go ashore to rest, bask in the sun, and walk and warm up before going into the water.

4. Don't swim too hard:

Be careful not to hold your breath and push too hard when swimming. The pressure and resistance in water are much greater than that in air, which easily leads to poor breathing and lack of oxygen, which is very unfavorable to the elderly.

5, patients with hypertension should not swim:

Especially intractable hypertension, drugs are difficult to control, and swimming has the potential risk of inducing stroke, which should be absolutely avoided. It is suitable for patients with congenital heart disease, severe coronary heart disease, rheumatic valvular heart disease and severe arrhythmia. Stay at a respectful distance from sb? .

6. If you feel uncomfortable while swimming, stop immediately:

The elderly should strengthen their awareness of disease prevention and control, and once they feel unwell, they should go to a professional cardiothoracic hospital for examination and treatment in time.

The health benefits of swimming for the elderly.

Swimming exercise can improve the muscle quality of the elderly.

With the increase of age, human muscle tissue will gradually lose. Studies show that the older you get, the faster the muscle tissue will lose. The loss of muscle tissue, on the one hand, leads to the decline of muscle strength, on the other hand, it leads to the decline of body metabolic rate, energy consumption, fat ratio and muscle strength, which will lead to the decline of self-care ability of the elderly, unstable joints and easy to fall. , balance ability will also decline.

Swimming is a whole-body exercise. Compared with other sports, it can mobilize more muscles to participate in metabolism and energy supply. Although swimming can't build strong muscles, it can improve muscle strength and coordination, especially the trunk, shoulder straps and upper limb muscles. Swimming in the water needs to overcome great resistance. Long-term swimming exercise can improve muscle strength, speed, endurance and joint flexibility. Swimming can achieve the same effect as resistance training in slowing down muscle tissue loss.

Swimming exercise can improve the joint health of the elderly.

Osteoarticular cartilage tends to gradually degenerate with age, and in severe cases it will develop into osteoarthritis, which is very common in the elderly. When arthritis patients swim in the water, the water will produce a mechanical stress on human joints, which will play a good massage role and relax the stiff joints. When swimming, all joints don't have to exert their strength continuously as usual, and the impact on joints during exercise is much smaller than that on land, so all joints can be relaxed and rested, which is helpful to the regression of inflammation and functional rehabilitation.

Swimming exercise is beneficial to the cardiovascular health of the elderly.

Swimming, as an aerobic exercise in water, its most obvious function is to stimulate the heartbeat, which is the best exercise for the myocardium. When swimming, the skin of human body becomes cold when it meets water, and the blood vessels contract, so that a large amount of peripheral blood enters the heart and deep tissues of human body, which makes the blood vessels of internal organs expand, and the flow of blood in the lumen causes greater impact than usual, which significantly improves the elasticity of the blood vessel wall. In addition, in the process of swimming and breathing, the elderly strengthen the strength of respiratory muscles and improve the pulmonary ventilation function. Swimming can also increase lipase in the blood and accelerate the decomposition of cholesterol, thus reducing the accumulation of deposits on the blood vessel wall, which has a good effect on preventing or alleviating arteriosclerosis and cardiovascular diseases in the elderly. Swimming can also lower blood pressure.

Swimming helps to improve the mood of the elderly.

Swimming is a rhythmic and regular "periodic exercise". The monotonous and repetitive rhythm is beneficial to the brain to relieve stress and relax, and has an auxiliary treatment effect on depression. Through swimming, the elderly can make friends widely, meet the needs of social communication, make people feel close, help eliminate mental stress and loneliness, and contribute to social harmony.

Swimming can improve the physical and mental health of the elderly. Swimming is an advantage everywhere. Can the elderly relax? Love? Fuck it.

Improper swimming can also damage the health of the elderly.

Old people are interested in swimming? Love? It should not be so casual, nor should it be so relaxed. Since swimming can be classified as a high-risk sport, then the elderly are here? Love? This process is more fragile.

Swimming is classified as a high-risk sport because it is highly technical and dangerous. According to statistics, the incidence of sudden sports death is 0.25-2.3/65,438+10,000, among which swimming events account for the largest proportion. From the external causes, the safety protection measures of swimming venues are insufficient, and swimming is listed as a high-risk sport. From the internal analysis, the participants in swimming have their own problems and are not suitable for sports, resulting in some safety problems.

Healthy old people can certainly do swimming. However, with the growth of age, the body is gradually aging, and there will be many risks in swimming with their physical condition, so we should know our physical condition rationally. Therefore, whether for the purpose of recreation or health promotion, we should do a good job in risk screening and self-monitoring, which is responsible for the elderly themselves and for the family and society. Regular physical examination is very necessary. For some diseases, whether adults or the elderly, swimming and other water sports exercises are not recommended, such as severe diabetes, intractable hypertension, heart disease, otitis media or epilepsy.

In addition, when swimming, pay attention to the following problems, which will also avoid injuries or dangerous situations:

Old people's body tissue structure is degraded, muscles and joints are stiff, and muscle ligament strain is prone to occur when swimming. Warm-up and stretching activities should be done before swimming.

The elderly have weak fever function and poor thermoregulation function. If the water temperature in the swimming pool is not suitable, it may cause muscle cramps in the elderly. At the same time, too low water temperature will increase the burden on the heart and even cause accidents. Therefore, if the elderly feel cold in the swimming pool, they should go ashore in time to keep warm and replenish energy. In addition, they should pay attention to keep their body temperature during intermittent rest.

Old people are often accompanied by low back pain, osteoarthritis and other problems. During the acute attack of these diseases, it is not suitable for swimming. In addition, in the recovery period, people who aim at rehabilitation training should be careful not to pursue the standard swimming posture too much. Because the standard swimming posture requires high muscle strength in waist, abdomen, shoulders, legs and other parts, it is easy to cause strain in the corresponding parts without a certain strength foundation.

Old people should be emotionally stable and relaxed when swimming. Don't take part in swimming competitions, hold your breath and dive.

Swimming, as a common exercise to improve and control diabetes in the elderly, should pay attention to a reasonable amount of exercise to avoid various uncomfortable reactions caused by improper swimming, especially to prevent the risk of hypoglycemia caused by swimming.

Swimming is also an effective way to improve and control hypertension in the elderly. But when swimming, you should avoid lowering your head and holding your breath. This kind of old people should also try to choose backstroke or breaststroke, which is relatively effortless. At the same time, the elderly with poor water quality should be accompanied by someone to eliminate psychological tension and try to move in shallow water.

For the swimming load of the elderly, heart rate is often used as a reflection index. As for the arrangement of activities, some studies suggest that people aged 50-60 swim 3-4 times a week and swim 600-800 meters each time. Swimming for 60-70 years old, 2-3 times a week, 400-600 meters each time; Over 70 years old, swimming 2~3 times a week, 300~400 meters each time.

The elderly can monitor the exercise intensity in a short time through their own heart rate and subjective body feeling evaluation during swimming. For the elderly, it is appropriate and safe to control the swimming intensity at 50%~60% of the maximum heart rate (maximum heart rate =220- age). For the elderly who insist on exercising for a long time, they can monitor their physical condition through their weight, appetite and sleep, and don't go swimming if they are uncomfortable.

For the elderly, swimming is such a part? Love? When will it blossom and bear fruit, not only for the elderly? The rationality of love, the truth of love and the act of giving love? At the same time, do you need someone else to give this? True love? Give recognition, support and help. Only everyone Qi Xin work together, this? Love? Everyone will have their home, whether it's the elderly or the swimming pool. Frankly speaking, swimming and loving you are not that difficult.