What are the advantages and disadvantages of swimming for the elderly?
1, improve cardiovascular function.
The low temperature stimulation of water can not only make blood vessels contract and relax, but also exercise blood vessels and enhance their contractility. It can also accelerate metabolism and promote blood circulation; Enhance myocardial contractility. The hydrostatic pressure in water acts on the body surface, and the central blood volume increases, prompting a large amount of blood to return to the heart, and the heart then transports a large amount of blood to the whole body, thus enhancing myocardial function.
2. Enhance lung function
When the elderly are in the water, the relaxation and contraction functions of respiratory muscles are limited, so they must deepen their breathing to complete their breathing actions, so that the respiratory muscles can be exercised and their vital capacity can be increased. Swimming makes people develop respiratory muscles, increase chest circumference, increase vital capacity and open more alveoli when inhaling, which is very beneficial to health.
3. Enhance immunity
The water temperature in the swimming pool is often 26 to 28 degrees, so soaking in water dissipates heat quickly and consumes a lot of energy. In order to supplement the heat emitted by the body as soon as possible and meet the needs of cold and heat balance, the nervous system reacts quickly, accelerating the metabolism of the human body, enhancing the adaptability of the human body to the outside world and resisting the cold. Old people who often take part in winter swimming are not easy to catch a cold because of the improvement of body temperature regulation function, and can also improve the endocrine function of human body and increase the function of pituitary gland, thus improving the resistance and immunity to diseases.
4, contribute to the blood circulation of the whole body
When skin meets water and cold, blood vessels contract sharply, which makes a large amount of external blood enter the heart and deep tissues of human body and dilate visceral blood vessels. When coming ashore from the water, the skin blood vessels dilate again, and a large amount of blood flows from the internal organs to the epidermis. This contraction can enhance the elasticity of blood vessels and increase the blood flow of coronary arteries. 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. Increased heart burden during swimming can enhance the function of cardiovascular system and prevent arteriosclerosis and heart disease.
5, help to prevent osteoporosis.
After entering the age of 50, people are prone to osteoporosis, especially osteoarthritis and lumbar strain, due to lack of exercise. Swimming can make the whole body bones active and promote calcium in the blood to enter the bones, thus preventing osteoporosis. Swimming can also promote the secretion of lubricating fluid in joint cavity and reduce the friction between bones during exercise; Lubricating liquid can provide nutrition for cartilage and slow down its aging. Swimming can make skeletal muscles more elastic, thus better protecting bones and reducing the risk of fracture in the elderly.
6, improve the body balance ability
Falling injuries are a big problem for the elderly. It will bring serious injuries such as fractures and head injuries. Even if it is not a serious fall, it will reduce people's activities during the recovery process, which will lead to other problems. Different from land sports, swimming needs to keep the balance of the body in the water by constantly coordinating the movements of the upper and lower limbs, so as to make the core muscles stronger and avoid falling down during the exercise. People who often do swimming have a 33% lower risk of falling than those who do other sports. Swimming can effectively reduce the chance of falling for the elderly whose balance ability gradually decreases with age.
Disadvantages of swimming:
1, prone to otitis media.
2, susceptible to infectious diseases (mainly various skin infectious diseases).
3, easy to get sinusitis. When diving, water easily enters the nasal cavity. If the water is unclean, it may cause symptoms such as sinusitis, stuffy nose and headache. Treatment can use 1% ephedrine nasal drops and streptomycin nasal drops alternately.
4, red eye. Also known as acute conjunctivitis, it is highly contagious, so you should pay special attention to swimming in the swimming pool. The best preventive measures are wearing waterproof glasses before swimming, or dropping chloramphenicol or boric acid eye drops after swimming, and blowing out nasal secretions.
5, swimmers, a layer of fat will grow under the skin to protect the body temperature. People will get fat after a long time. This kind of fat is still difficult to lose. So you see, girls who often swim are not slim.
6. There is a lot of chlorine in the swimming pool. Swimming every day is very harmful to skin and hair. After a long time, my hair is dry and forked, and my skin looks like an old man. People who love beauty must never swim. Public swimming pools are prone to pinkeye and skin diseases.
What are the advantages and disadvantages of swimming for the elderly? In order to delay joint aging, some people simply don't exercise because they are afraid of wearing joints, while others think that overactive joints can be flexible and overactive in an inappropriate way. In fact, neither method is correct. To maintain joints, moderate swimming is the best choice.
The joint load is minimum when swimming.
Because the nutrition of articular cartilage comes from synovial fluid in the joint, the cartilage is intermittently stressed during exercise, so that synovial fluid circulates in the cartilage. If the joint is fixed for a long time, it will lead to malnutrition and early degeneration of cartilage. However, excessive exercise can also cause joint overload and damage articular cartilage, especially in patients with osteoarthritis. Improper exercise will aggravate the development of the disease. Therefore, complete rest of joints or improper exercise will accelerate the aging of joints, while swimming horizontally has the function of maintaining joints because there is no load. When swimming, the body floats in the water, and the joints are not loaded, and the load is the least. It can not only ensure joint activity, exercise muscle strength, but also enhance the whole body muscle strength. At the same time, it can make joints more active, exercise the functions of many organs such as heart and lung, and enhance the disease resistance.
Measure the heart rate after swimming.
Of course, swimming should pay attention to the appropriate load intensity. The easiest way is to test your heart rate response. At the end of continuous swimming, or at the end of each swimming distance, the number of pulse beats can be measured immediately to reflect the change of heart rate. Generally speaking, the most suitable swimming intensity for middle-aged and elderly people should be that the heart rate should be controlled at 90 ~ 100 beats/min, that is, it is best to maintain a moderate intensity load.
Middle-aged and elderly people with chronic diseases or swimming as medical means should undergo strict physical examination. Because swimming requires higher cardiopulmonary function. When the elderly swim, they must go through a doctor's physical examination, seek the doctor's advice and formulate exercise prescriptions. Elderly people with serious cardiovascular diseases, hypertension, tuberculosis, otitis media and other diseases should not swim, so as not to aggravate their illness and have accidents.
Matters needing attention
1. Middle-aged and elderly people must be accompanied or protected when swimming.
2. Before swimming, you must do some exercises on the land to prepare all the organs of your body, especially the limbs and joints, and make your body feel slightly warm.
If you are sweating, don't get into the water immediately, but dry it before swimming.
4. If possible, take a bath before entering the water. On the one hand, they can keep the swimming pool water clean, and more importantly, they should be prepared physically.
5. Middle-aged and elderly patients with chronic diseases treated by swimming must follow the doctor's advice, have guidance and be temperate.
6. Warm-up activities can also be combined with the actions to be practiced after launching to do some imitation exercises, which is more conducive to improving the effect of underwater movements.
7. Don't jump into the water as soon as you reach the pool or the water. You must first know the depth of the pool water and whether there are obstacles under the natural waters.
8. When swimming in the water, you must do what you can. Beginners of middle-aged and elderly people should not stay in the water for too long at first, but generally 15-20 minutes is appropriate. Add more time after learning.
What are the advantages and disadvantages of swimming for the elderly? Can old people swim?
Swimming is a very healthy sport, regardless of age, from 80-year-olds to babies for several months. Compared with the elderly, swimming has more benefits.
Related studies have pointed out that swimming can enhance heart and lung function and increase bone density, which is especially beneficial for people to develop a good posture and reduce joint pain. Such healthy and safe exercise can become a lifelong fitness plan.
After learning to swim for a while, you will find it easy to climb several floors. More importantly, swimming can also make people happy. In the swimming pool, the blue sea water and comfortable environment will make people relax.
Old people who take part in water sports are not necessarily good swimmers. Walking in the water or carrying a lifebuoy can achieve the purpose of exercising. Old people who are too fat to move on land can exercise in buoyant water to enhance muscle strength, promote cardiovascular function and improve the flexibility and flexibility of joint ligaments. At the same time, water sports are beneficial to the treatment and physical recovery of chronic diseases in the elderly.
When moving in water, the temperature, pressure and resistance of water, as well as the flapping of water and waves, can stimulate the skin, improve the blood circulation on the body surface, keep the skin moist and elastic, and play a role in delaying aging.
In addition, swimming is different from strength training. The low impact of water pressure means that it will not overstretch muscles and joints. Sweating in the swimming pool can enhance muscle strength and flexibility.
Swimming for the elderly has the following functions:
1, which is helpful to the blood circulation of the whole body. When the skin meets water and is cold, the blood vessels contract sharply, so that a large amount of peripheral blood enters the human heart and deep tissues, and the visceral blood vessels expand. When coming ashore from the water, the blood vessels in the skin dilate and a large amount of blood flows from the internal organs to the epidermis. This contraction is vascular movement, which can enhance the elasticity of blood vessels and increase the blood flow of coronary arteries. 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. Increased heart burden during swimming can enhance the function of cardiovascular system and prevent arteriosclerosis and heart disease.
2. It can increase the depth of breathing and strengthen the function of respiratory organs. Because the density of water is more than 800 times higher than that of air, people have to bear a lot of pressure when swimming. Therefore, respiratory muscles should overcome the pressure of water, make breathing more intense and increase vital capacity, thus enhancing their adaptability to external stimuli and reducing the occurrence of diseases. For the elderly, it can delay the decline of respiratory function and help to prevent and treat chronic bronchitis.
3, help to prevent osteoporosis, osteoarthropathy, etc. After entering the age of 50, people are prone to osteoporosis due to lack of exercise; More than half of the elderly have osteoarthropathy, especially osteoarthritis and lumbar strain. Swimming can make the whole body bones active and promote calcium in the blood to enter the bones, thus preventing osteoporosis. Swimming can also promote the secretion of lubricating fluid in joint cavity and reduce the friction between bones during exercise; Lubricating liquid can provide nutrition for cartilage and slow down its aging. Swimming can make skeletal muscles more elastic, thus better protecting bones and reducing the risk of fracture in the elderly.
4, contribute to the prevention and treatment of chronic diseases. People are prone to some diseases after middle age, such as stomach disease, duodenal ulcer, coronary heart disease, hypercholesterolemia, rheumatoid arthritis, hyperosteogeny, bronchitis, tumor and so on. The occurrence of these diseases is closely related to the decline of human immune function. Insisting on swimming or cold water swimming (winter swimming) is one of the effective prescriptions to improve human immunity. In recent years, the medical profession regards swimming as a means to treat chronic diseases, and has achieved remarkable results in treating emphysema, coronary heart disease, hypertension, neurasthenia and other diseases.
Pay special attention when swimming:
1, the elderly must have a physical examination before swimming and ask the doctor if it is suitable for swimming.
2. Because the cardiopulmonary function of the elderly is declining, the amount of exercise should not be too large and the speed should not be too fast. You can swim for about 30 minutes each time.
3, swimming should also be divided into occasions, for deep water, try not to swim, so as to avoid accidents.
4. Be sure to do warm-up activities, stretch muscles and move joints before swimming, which can effectively prevent cramps.
Those who are too hungry and full should not swim. Swimming with an empty stomach is prone to hypoglycemia; Oversaturated swimming not only affects gastrointestinal blood supply, but also causes acute abdomen due to increased abdominal pressure.
6. If you have severe hypertension and cardiovascular disease, you shouldn't swim.
Swimming load intensity is relatively low, which is a method suitable for entertainment and fitness of the elderly!