It is not necessarily a good thing for the elderly to do morning exercises every day. In life, many elderly people have the habit of doing morning exercises every day, which is a very healthy way to keep fit, but for the elderly, morning exercises need to pay attention to time. The following is not necessarily a good thing for the elderly to do morning exercises every day!

It is not necessarily a good thing for the elderly to do morning exercises every day. 1 1, outdoor exercise for 30 minutes is the most suitable.

Bai Yunbo, coach of Beijing Baodiwo Fitness Club, pointed out that the best time for the elderly to do morning exercises should be controlled at about 20 to 30 minutes. Middle-aged and elderly people should pay more attention to some internal muscle coordinated and flexible exercises, such as walking and Tai Ji Chuan, which can keep the muscles and organs stable.

At the same time, coach Bai also said that morning exercises should be given some scientific guidance, but not necessarily very professional. These instructions mainly focus on safety, that is, it is best to do some preparatory activities before exercise.

Such as stretching, bending, squatting, etc., to avoid sudden explosive force causing muscle strain and fracture, but also to prevent cardiopulmonary circulation from being seriously affected.

You should eat something before doing morning exercises.

Some old people like to do morning exercises before eating breakfast, which is actually unscientific. Dr. Ye Jing from the Department of Cerebrovascular Medicine in xuanwu hospital said that the elderly should eat some food properly before morning exercise, especially those with chronic diseases.

Because nutrition is digested and absorbed overnight, the body is in a low metabolism stage. If you don't make some supplements before exercise, it is easy to cause cardiovascular and cerebrovascular diseases. But don't overeat, so as to avoid insufficient blood supply to all parts of the body during exercise.

At the same time, for the elderly with chronic diseases, drugs should be used correctly according to the doctor's advice or drug instructions. For some patients with cardiovascular and cerebrovascular diseases and hypertension, it is best to take some antihypertensive drugs before morning exercise.

3. Guide the exercise according to the morning exercise index.

A part of the weather forecast is about the morning exercise index, which is used to guide people to do morning exercises.

According to Ding Deping, director of Beijing Professional Meteorological Observatory, the morning exercise index mainly integrates some basic meteorological requirements, such as wind direction, wind speed, temperature, humidity and air pollution, and is divided into five grades.

The level of 1 indicates that various meteorological conditions are good, which is the most suitable situation for morning exercise. Compared with 1 grade, grade 2 will have some meteorological changes, such as a little stronger wind or a little higher temperature and humidity, but it will not cause obvious changes on the whole, so it is suitable for morning exercises.

By analogy, level 5 means that the meteorological conditions are not very good and it is not suitable for morning exercise. When there is little difference in the index level of morning exercise, there is no fixed requirement for the difference in exercise amount, which is mainly determined according to your own situation.

4. Do morning exercises after sunrise.

Some old people think that morning exercises should be done as early as possible, so they like to go out to exercise before dawn in the morning, which is actually unscientific.

Director Ding said that after a night, pollutants accumulated in the air, and breathing these dirty air would have adverse effects on the human body.

After the sun comes out, these pollutants will be diluted and decomposed in the air, and the air quality will be relatively better. In this case, doing morning exercises is more suitable for human metabolism.

Therefore, in the absence of strong winds or obvious rainfall, it is not advisable to do morning exercises before the sun comes out.

5, indoor exercise pay attention to the smooth air.

Sometimes, due to the outdoor weather, some people exercise indoors. At this time, we should pay attention to some things.

Coach Bai Yunbo said that if middle-aged and elderly people exercise indoors, they can do some simple exercises, such as squats and lunges.

If the body allows, you can also do sit-ups or dumbbell exercises, but you must be careful not to exercise too much, usually 50% ~ 60% of the outdoor exercise.

It is not necessarily a good thing for the elderly to do morning exercises every day. The best time to do morning exercises in winter.

The temperature is very low before sunrise in winter. Going out to exercise at this time is easy to catch a cold, and it is also easy to cause joint pain, stomach pain and other diseases. Exposed parts of the body, such as hands and face, are also susceptible to freezing.

In addition, cold air is very irritating to the respiratory tract, which is easy to cause bronchitis, asthma and other diseases; The elderly have decreased thermoregulatory function, poor peripheral circulation and blocked blood circulation, which are easy to induce cardiovascular and cerebrovascular diseases, and the elderly with unstable blood pressure are at greater risk.

Therefore, the most suitable morning exercise time in winter should be after 9 o'clock. At this time, the temperature rose slightly and the air in the park was good. Old people can exercise while basking in the sun, killing two birds with one stone.

In addition, after a night's sleep, the human body will lose a lot of water. It is best to drink 200-300ml warm water before morning exercise, or add some honey to the warm water.

Don't do morning exercises on an empty stomach, especially for the elderly with diabetes, and eat some digestible foods such as porridge. Old people with chronic diseases had better take medicine before going out for morning exercise to avoid accidents.

After the exercise, you should dry your sweat and put on dry clothes immediately. Old people can also choose to go to the park for exercise at 4 or 5 pm. At this time, the trees in the park have been photosynthetic for a day, and the air is rich in oxygen. This environment is suitable for exercise.

Benefits of swimming in winter

Swimming in winter can not only help our whole body's blood circulation, but also massage our body. When the skin is cold, vasoconstriction can prevent and alleviate the occurrence of arteriosclerosis, hypertension, diabetes, cardiovascular and cerebrovascular diseases in middle-aged and elderly people.

People who often swim in winter will obviously find that their bodies are stronger and have obvious anti-aging effects.

This is a good exercise to lose weight. Among all kinds of weight-loss exercises, swimming is an exercise worthy of recommendation. People who swim regularly have strong bodies, developed chest muscles and streamlined bodies; People who can't swim, soaking in water and having a water fight all have some effects on losing weight.

4, can improve the cold resistance and immunity. Swimming promotes metabolism, thus improving the body's ability to resist cold, thus preventing respiratory diseases.

5, can enhance the function of respiratory organs, reduce or prevent respiratory diseases that are prone to occur in winter. The density of water is 800 times higher than that of air, so people have to bear a lot of pressure when swimming. Therefore, respiratory muscles should strive to overcome the pressure of water, deepen breathing and increase vital capacity, thus enhancing their adaptability to environmental stimuli and reducing the occurrence of diseases.

Who is not suitable for swimming in winter?

Teenagers under 1 and 16 and elderly people over 70 are not suitable for winter swimming because of their special physical conditions.

2, otitis media patients can not swim, so as to avoid water entering the ear is not easy to discharge, resulting in middle ear perforation. Wear earplugs when swimming after otitis media is cured, and don't let water into your ears.

For everyone's health, people with infectious skin diseases and people with any infectious diseases are not suitable for swimming. This is to stop the spread of infectious diseases.

4. People with severe heart disease, severe hypertension, hepatitis, severe nephritis, severe gastric ulcer and other diseases are not suitable for winter swimming. In the case of physical discomfort, winter swimming may aggravate the condition.

Friends who want to swim in winter should have a thorough understanding of their bodies and should not have any sudden diseases, because the temperature can easily stimulate the body and induce some diseases.

So before choosing to stick to this activity, make sure that there is no sudden illness. Swimming in winter varies from person to person, not everyone can do it. Don't swim before and after meals or after other strenuous exercise in winter.

What are the precautions for the elderly to swim?

1. Be sure to go to a special swimming place.

Old people must choose a special swimming place to swim unless they live by the sea for a long time and are very familiar with the nearby beaches. Never go to unfamiliar areas to avoid accidents.

Generally, special lifesavers in specialized swimming pools will have better rescue measures in case of any emergency.

2, the time should not be too long

Young people spend too much time in the water, and the elderly don't have to be tired. The chance of catching a cold is many times higher than that of young people. Long-term soaking in water can easily lead to the onset of rheumatic osteopathy, arthritis and other diseases. Causing serious physical harm to the elderly.

3. It's best to be accompanied by family.

Although not every elderly person's physical condition is too poor to be independent, swimming is a very physical exercise and is not suitable for the elderly. If the elderly like this sport very much, it is best to take protective measures with their families.

4. Outdoor exercise for half an hour is most suitable.

The best time for the elderly to do morning exercises should be controlled at about 20-30 minutes. The elderly should pay more attention to some internal muscle coordinated and flexible exercises, such as walking and Tai Ji Chuan, which can keep the muscles and organs stable.

It is best to do some warm-up activities before exercise, such as stretching, bending, squatting, etc., to warm up muscles, to avoid sudden explosive force causing muscle strain and fracture, and at the same time, it will not cause too serious impact on cardiopulmonary circulation.

5, indoor exercise pay attention to the smooth air.

If middle-aged and elderly people exercise indoors, they can do some simple exercises, such as squats and lunges. If the body allows, they can also do sit-ups or dumbbell exercises, but they must pay attention to the fact that the amount of exercise should not be too large, generally 50%-60% of the outdoor exercise.

In addition, when you exercise indoors, you must pay attention to the unobstructed air and don't exercise in a closed environment. In addition, you can put some soothing music during exercise to adjust your mood and atmosphere.

6, preparation activities should be sufficient.

There will inevitably be some unexpected situations in morning exercise, so how do the elderly need to prevent accidents in morning exercise?

Old people with diseases should be accompanied during exercise, and caregivers should master some relevant first-aid knowledge, and it is best to carry some drugs such as "quick-acting rescue pills" at any time, so as to call for help and take some first-aid measures for cardiopulmonary resuscitation in emergencies.

Pay attention to your own warm-keeping measures in winter to prevent colds and fever. When the weather changes obviously and the temperature difference is large, we should also pay attention to appropriately increasing or decreasing clothes to prevent catching cold and reduce the occurrence of diseases such as colds and angina pectoris.

7. It is unscientific to exercise every day.

Some old people have formed the habit of doing morning exercises every day, which is actually unscientific. Not everyone should exercise under any circumstances, and morning exercises should also depend on personal circumstances. Never exercise for the sake of exercise.

If you feel unwell, such as a cold, fever and other symptoms, or some diseases are in the acute or onset period, you should avoid doing morning exercises. People who slept badly the day before are not suitable for doing morning exercises.

Some elderly people with arrhythmia, palpitation, poor renal function, anemia and liver problems should be careful not to do morning exercises or do some activities with little exercise. It is the most scientific to exercise for 4-5 days a week, and then rest for one or two days, so that the body can be restored and buffered.