The fitness activities of the elderly should not be random. We all know that fitness is good for people's health, but fitness should be based on people's physical quality. Among them, the elderly should choose the exercise that suits them. The following fitness activities for the elderly are not allowed at will.
Old people should not do morning exercises at will 1.
In the morning, the air is fresh. Many old people like to exercise at this time, which is generally appropriate. However, patients with coronary heart disease should not do morning exercises, because morning is the high incidence period of acute coronary heart disease.
According to a survey of 4000 people with a history of coronary heart disease and angina pectoris conducted by Harvard University researchers, the probability of coronary heart disease attack in the morning is three times higher than that at night 1 1. The reason is that within a few hours after getting up, blood circulation changes from slow to fast, and platelets are easy to rupture. Thrombosis is easy to form in blood vessels, leading to coronary artery embolism and acute myocardial infarction.
It is generally believed that it is better for patients with coronary heart disease to exercise from 7 pm to 9 pm. If you need morning exercises, you can only do some light activities, such as walking, health massage and so on. In addition, you must eat something before morning exercise, and it is not advisable to exercise on an empty stomach to avoid hypoglycemia and fainting.
transform
In the early morning, in parks, courtyards or open spaces along the street, some old people are often seen turning their heads, that is, turning their heads from one side to the other, and then turning in the opposite direction after several turns. This was repeated for dozens of minutes.
This kind of exercise can exercise the neck muscles and relieve or eliminate the stiffness, numbness or discomfort of shoulder and back muscles caused by cervical spondylosis. It should be pointed out that when doing this sport, turning your head too fast, lasting too long or moving too far may lead to fainting and falling down and accidents.
This is because the rapid head rotation and neck flexion make the vascular lumen of the elderly with atherosclerosis narrow, and the carotid artery is compressed and twisted, which can suddenly block the vascular lumen and cause acute cerebral ischemia. Therefore, we must pay attention to the rotation: the rotation should not be too fast, the duration should not be too long, and the movement range should not be too large. It is best to have family members or companions to accompany us.
go for a walk
When walking, the muscles and joints of the lower limbs move constantly, which can promote the blood of the lower limbs to return to the heart, which is beneficial to the smooth blood circulation of the whole body; Walking can also strengthen cardiac contraction and increase cardiac output, thus increasing cardiac function. In addition, it is also good for the normal thinking and intelligence of the elderly. Walking is one of the best ways for the elderly to keep healthy.
However, it should be pointed out that there is a widely circulated saying that you can live 99 if you walk 100 steps after a meal. From a medical point of view, this statement is unscientific. Because the digestive tract needs a lot of blood to help digestion after meals, if you take a walk immediately after meals, the blood will be distributed in the active parts of the limbs, which will reduce the blood supply to the digestive tract, which is not conducive to the peristalsis, digestion and absorption of the gastrointestinal tract. Over time, it may cause chronic gastrointestinal diseases, so it is not advisable to take a walk immediately after meals.
physical exercise
The famous saying "life lies in exercise" applies to people of any age, and so does the elderly. In Japan, a survey of people over 100 years old found that half of them still took part in manual labor at the age of 75. Most of the long-lived elderly in China are also manual workers.
Although manual labor is not equal to sports, there is no doubt that there is a close relationship between them. Although it is very important for the elderly to participate in sports, the physiological functions of the body will eventually decline, so the elderly should not do rapid and intense sports, such as jumping, rolling, rotating, holding their breath, standing upside down, lowering their heads and so on. It is also not suitable for intense and antagonistic sports, such as sprinting, playing basketball and football. You can take part in some sports, such as table tennis, croquet and billiards.
have a bath
Broadly speaking, bathing is also a fitness activity. Bathing can remove dry shavings, dirt and bacteria from the skin, dilate superficial blood vessels and promote metabolism. Therefore, frequent bathing is indeed a good health care method for the elderly.
The elderly should pay attention to the following points when taking a bath:
① It is not advisable to take a bath before and after meals. Because taking a bath on an empty stomach before meals is prone to hypoglycemia, fatigue, palpitation, dizziness and nausea. Taking a bath after a meal can lead to indigestion. Generally speaking, the bathing time is 1 ~ 2 hours after meals.
Don't take a hot bath. A hot bath will dilate the capillaries of the whole body skin, and a large amount of blood will be distributed on the body surface, while the blood supply to important organs such as the heart and brain is relatively insufficient. For example, the original cardiovascular and cerebrovascular diseases are prone to acute ischemia and accidents. Therefore, the water temperature in the bath should not be too high (35 ~ 40 degrees Celsius is appropriate for the elderly) and the time should not be too long.
3 don't rub the bath hard. Because the sebaceous glands of the elderly are atrophied to varying degrees, rubbing hard with a towel will damage the squamous epithelial cells of the skin and reduce the natural "defense" effect of the skin. Make bacteria enter the "virtual" and cause infection.
The fitness activities of the elderly should not be random. 2 Fitness activities suitable for the elderly
Walking and climbing stairs
China has a saying: People get old first. Legs are an important pillar of the whole body. When people get old, osteoporosis comes quietly and bones become fragile. Moreover, not only the heart and lung function of the elderly is weakened, but also the muscles are gradually relaxed, and the elasticity and contractility are reduced. Therefore, many elderly people walk slowly and with difficulty, showing their unique gait. Therefore, whether their legs and feet are flexible has become one of the important indicators to measure whether a person is aging.
In order to delay aging, the elderly should walk as much as possible, exercise leg and back muscles, improve blood circulation of muscles and bones, and reduce the occurrence of osteoporosis; At the same time, walking can also exercise the functions of the respiratory and circulatory systems. Older people with good physical conditions can climb stairs to exercise, but pay attention to:
1, combining work and rest. After boarding the l-2 floor, take a short rest at the stairs, and then continue to climb after the heartbeat and breathing are stable;
2. When climbing the stairs, do what you can, and avoid being too fast or overworked;
3. Pay attention to safety. Foot to eye, down-to-earth, not distracted, so as to avoid accidents.
Practice Tai Chi Tai Ji Chuan.
Tai Ji Chuan is a very popular sport for the elderly. It is gentle, simple and easy to master. Its dynamic and static combination, dynamic and static combination, combination of rigidity and softness, and combination of reality and reality. Playing Tai Ji Chuan regularly can strengthen bones and muscles, strengthen joints, replenish qi and nourish heart, dredge meridians and promote blood circulation, and has an auxiliary treatment effect on chronic diseases of many systems. Regular practice can get rid of illness and strengthen the body.
Play fitness ball
Fitness balls are pecans, ivory, jade or stainless steel. When the elderly are walking in the street or chatting in the cool, they practice fitness balls with one hand or even both hands, which is natural and unrestrained and leisurely, which can be called a scene.
jogging
If you like to exercise alone, jogging is a good choice. However, I suggest that it is better to exercise with my partner, because there are more emergencies for the elderly. If many people exercise together, one person can ask for help in time in case of emergency.
Health care exercise
This set of movements is also very suitable, and it is a full-body exercise, which can also be done in the living room and balcony. Xinhua Bookstore also sells coaching discs and performance discs. It is not difficult to learn, but it takes a long time, about 50 to 60 minutes. It is not easy to remember 50 to 60 moves. You have to put the discs on and start playing music. This set of movements is really good for your health, and you can do it freely, but it lasts too long.
Matters needing attention in fitness for the elderly
Have a physical examination before exercise.
Physiologists' autopsies of sudden death during exercise show that most of them have potential diseases. Therefore, the elderly should get the doctor's consent before exercising and have the necessary physical examination to prevent accidents.
Not too fast.
Running is generally carried out at a speed of 120 ~ 130 meters per minute. The purpose is not to breathe heavily, and to talk to your companions while running without blushing. It is advisable to control the heart rate at "170 minus age" per minute immediately after running.
The distance must be appropriate.
We should do it step by step and according to our abilities, starting with running dozens or hundreds of meters. After adaptation, you can gradually increase your physical fitness to jog for one or two kilometers.
Pay attention to mood, sleep and appetite.
These are safety valves to master proper exercise, such as proper load, cheerful spirit during exercise, good appetite after exercise and normal sleep; However, if you feel uncomfortable during exercise, have poor appetite and sleep after exercise, it may be that you have too much activity, so you should immediately reduce the number of activities and the amount of activities.
Prevention of joint pain
Excessive activity and incorrect activity methods can lead to some joint injuries. On the one hand, the prevention method is not to exercise excessively, on the other hand, it is necessary to master the correct posture, all kinds of movements should be slow, operate according to the essentials, and pay attention to knee joint warmth in autumn and winter.
Breathe smoothly and naturally.
The combination of breathing and movement is rhythmic and natural. If you find it difficult to breathe, you should stop moving and have a check.
Always pay attention to the danger signals.
If you feel chest discomfort, pain, breathlessness, dizziness, and rapid heart rate, you should stop your activities, ask a doctor for examination, and don't forcibly exercise to prevent accidents.
Pay attention to the choice of venue.
It is good to exercise on the flat grass, playground or park green belt, or choose places with few cars and pedestrians. When exercising near the road, you must pay close attention to safety.