When people get old, all the functions of the body are declining, but the health care methods of the elderly are quite special, so we must not keep up with the young people. Wang Changjiang, deputy chief physician of the Department of Orthopaedics, Rocket Army Medical Center, reminded the elderly to avoid the "five periods" in their daily life, that is, not to walk, stand, sit, lie down and search for a long time for a long time, so as to lay a good foundation for health preservation.
Don't walk long: it is advisable to walk three or four thousand steps every day.
Many old people think that walking more is good for their health, and some people walk tens of thousands of steps a day, which is unscientific. In the long run, it will cause serious damage to the knee joint, hip joint and ankle joint, leading to joint swelling, difficulty in walking and difficulty in going up and down stairs.
For the elderly, exercise lightly for 40 minutes every day, such as walking 3000-4000 steps every day, and don't walk too fast. If you feel sour and tired after walking for a while, you should stop and have a rest at once. The initial exercise can start with 1000 steps per day, and then gradually increase the number of steps. When walking, you need to choose a flat road, wear cloth shoes or sports shoes with good anti-slip performance, and you can also wear knee pads to avoid bone and joint injuries caused by falling.
Don't stand for a long time: don't stand for more than 20 minutes.
Standing for a long time in the elderly is not conducive to blood circulation in the legs, and it is easy to cause varicose veins and other diseases. Especially for the "three highs" elderly, standing for a long time will also lead to insufficient blood supply to the brain, easy to fall, and induce stroke. Some elderly people will have symptoms such as leg weakness and dizziness when they stand for a long time. The reasons are leg muscle strain, heart disease, deficiency of qi and blood, degenerative arthritis and lack of nutrition in local tissues. Those with obvious symptoms should go to the hospital for orthopedic treatment in time.
We advise the elderly not to stand for more than 20 minutes. If you stand for a long time during the day, you can soak your feet with warm water before going to bed at night. When you sleep, you can raise your heels so that your legs are higher than the horizontal line of your heart, which helps to alleviate the poor blood return caused by standing for a long time.
Don't sit for a long time: it is easy to cause osteoporosis.
Some old people sit for a long time because they like watching TV, playing chess and drinking tea. Sedentary will greatly reduce the intensity and frequency of bone activity and accelerate the process of osteoporosis in the elderly. Moreover, sedentary will make the neck muscles and cervical vertebrae stay in a fixed position for a long time, leading to poor local blood circulation, muscle strain, headache and cervical spondylosis, which is even worse for the elderly with cervical spondylosis or insufficient blood supply to the brain.
Therefore, the elderly should stand and walk for 3-5 minutes every 1 hour, stretch their legs to move their waist, move their knees or massage their knees with their hands to reduce the adhesion of tissues inside and outside the joints.
Don't stay in bed for a long time: don't stay in bed all the time unless you sleep.
Some old people don't like to communicate with others or exercise. They always like to rest on the sofa or bed. Lying down for a long time will cause muscle atrophy, muscle weakness, and even joint contracture and deformation; Reduce gastrointestinal peristalsis and easily cause constipation; Old people have slow blood flow and high blood viscosity, which may cause venous thrombosis and vascular occlusion.
Therefore, the elderly should stay in bed for no more than 1 hour, and get up every 1 hour to exercise their muscles. Better go outdoors.
If some elderly people need to stay in bed for a long time due to physical illness, they should pay special attention to avoid bedsores. You can choose an air cushion mattress, which has good bedsore prevention effect and poor air permeability of cotton mattress. In addition, turning over every two hours and patting the back can promote the blood circulation of the body.
Don't look too long: excessive use of eyes can cause eye diseases.
For the elderly, excessive use of eyes will lead to blurred vision, dry eyes, lens opacity, optic nerve damage, macular degeneration and so on. , thus inducing eye diseases such as cataract, glaucoma and age-related macular degeneration.
Old people should pay attention to the habit of using their eyes. When reading a book or newspaper, the reading material should be at least 30 cm away from your eyes, and your body should not lean forward too much. Take your eyes off the TV and mobile phone every 20 minutes, or close your eyes and have a rest. In daily life, you can blink your eyes often, or turn your eyes up, down, left and right, which can exercise eye muscles and delay aging.