In winter, the climate is cold, everything withers, and the metabolic function of human body is not as strong as that in hot weather, which is the high incidence period of many diseases. Therefore, keeping out the cold and keeping the sun is the way to keep fit in winter. Outdoor activities in winter can regulate metabolic function, increase heat production, enhance the excitability of cerebral cortex and the ability of body temperature regulation, so winter exercise is an important method to protect yang from cold. But we must pay attention to the methods of winter training, especially for the elderly. The author lives in a Mr. Zhao, who is over 60 years old this year. When he went out to exercise at 5 o'clock in the morning, he suddenly fell ill because of improper methods and died after being rescued. In this regard, the author interviewed several old Chinese medicine practitioners, and experts reminded everyone that the elderly should pay attention to four things in winter training.
First, choose the right time and environment. Many people think that fresh air in the morning is the best for exercise. Not exactly. The cleanliness of the air varies with the seasons. The air cleanliness in winter and spring is the worst before 8 am and after 5 pm. The best time for winter exercise should be around 9 am 1 1. And choose when there is no fog. Because a large number of toxic substances are dissolved in the fog, dust and germs are adsorbed, which will be inhaled in large quantities in the fog and cause diseases. It is not suitable to exercise in the bushes in the morning, because without sunlight, the respiration of trees will produce a lot of carbon dioxide, and long-term exercise in the Woods will lead to dizziness and physical discomfort. The resistance of the elderly is relatively poor, so it is necessary to choose the right time and environment for exercise.
Second, we should choose the right way of exercise. Winter training should be based on different conditions such as age, health status and physical fitness level, and the way and intensity of winter training should be appropriately selected. The elderly and infirm should follow the principle of gradual progress to determine the appropriate amount of exercise and exercise methods. In winter, people's blood vessels contract, muscle viscosity increases, elasticity decreases, and they are easily injured, especially the elderly, who often have different degrees of arteriosclerosis and are not suitable for strenuous activities. They should choose small and medium-sized sports, such as Tai Ji Chuan, Qigong, walking and unarmed exercises. Do not stand upside down, bend over for a long time, lean forward suddenly, sit-ups and other activities. Because these actions are easy to cause a sudden increase in blood pressure in the brain, affect heart and brain function, and even cause cardiovascular and cerebrovascular diseases. Due to the decline of muscle contractility and osteoporosis in the elderly, it is not suitable for doing muscle torsion, big split, fast squat, running and other actions.
Asthma is a common disease in the elderly, and improper exercise arrangement in winter will aggravate the attack of asthma. Patients should be careful not to run outdoors at once, so as not to inhale cold air to stimulate tracheal spasm and lead to asthma attack. They should do warm-up activities indoors before going outdoors. Each exercise time should not be too long, generally half an hour is appropriate.
Third, pay attention to keep warm. When people reach old age, their thermoregulatory function declines, their peripheral circulation is poor, and their cold-resistant immunity is far less strong than when they were young. If you rush to do outdoor sports, you will be attacked by cold air or wind, the blood vessels of respiratory mucosa will contract, the blood circulation will be blocked, the resistance will decrease, mucosal inflammation, runny nose and cough will occur, causing diseases such as colds, stomachaches and angina pectoris. So winter training can't ignore keeping warm. Wear more clothes, hats, gloves, etc. At the beginning of winter training. /kloc-After 0/0 minutes of warm-up, gradually reduce clothes when the body is hot. After exercise, you should dry your sweat and put on clean clothes immediately.
Fourth, pay attention to safety. Safety is the top priority of winter training for the elderly. Attention should be paid to preventing sports accidents, sports injuries and disease attacks. Be prepared before exercise, separate muscles and joints to avoid excessive concentration of exercise in a certain part. If there is any abnormality, stop the exercise immediately. The elderly should have a full understanding of their health before exercising in winter, and it is best to have a comprehensive physical examination to see if there are organic diseases such as heart, lung and brain. If you have, you should exercise according to the doctor's advice, carry first-aid medicine with you, and try to work together or collectively in winter.
When the elderly exercise in winter, they should strive to achieve the above four points and pay attention to the following matters:
First, don't get up too early. "Smelling chickens and dancing" is not desirable for the elderly. Because middle-aged and elderly people can have myocardial infarction, ischemia, arrhythmia and other diseases, the morning is a high incidence period. If you exercise at this time, it will lead to accidents and even sudden death. Mr. Zhao mentioned earlier, because of getting up too early and improper exercise, caused a heart attack and sudden death.
Second, do not exercise on an empty stomach. Exercise needs energy. The main energy source of fasting exercise depends on the decomposition of fat. At this time, the concentration of free fatty acids in human blood increases obviously. Due to the decrease of myocardial capacity in the elderly, the toxicity of excessive fatty acids often leads to arrhythmia in the elderly, which increases the triglyceride synthesized by the liver and will cause and aggravate coronary heart disease and arteriosclerosis in the elderly. Therefore, it is better to eat something and drink a cup of boiled water in the morning exercise.
Third, don't engage in fatigue tactics. Some old comrades are nervous at work and have no time to exercise. Once they retire, they immediately devote a lot of time to exercise and want to eat a fat man. This situation is not desirable. Excessive exercise often destroys the balance of internal and external movements of the human body, resulting in some physiological dysfunction. People who usually do little exercise must have an adaptation process to their own functions such as heart, lungs and joints, and the effect of quick success and instant benefit can only be counterproductive.
Fourth, don't "slam the brakes" after exercise. When people exercise, the blood supply of lower limb muscles increases sharply, and at the same time, a large amount of blood flows back to the heart from the lower limb along the vein. If the exercise stops suddenly, the blood in the lower limbs is blocked, and the blood flowing into the heart is insufficient, it will cause dizziness, nausea, vomiting and even shock, and the consequences are more serious for the elderly. So we should continue to do some slow relaxation activities after exercise.
Wide taste and long service life.
According to the survey of health experts, most people who live a long life are optimistic, full of confidence in life and have a wide range of interests. When people get old, they often feel lonely and bored. Therefore, we need to have more interest in life. If you often take part in some beneficial activities and have more elegant tastes and hobbies, you will forget your troubles and delay aging.
There are many hobbies, such as calligraphy, painting, reading, reading newspapers, planting flowers, raising fish, playing chess, fishing, traveling, collecting and so on. Old people can choose according to their own interests. For example, planting flowers can be pleasing to the eye and close to nature; Calligraphy and painting can cultivate sentiment and make people happy; Fishing, sitting by the water in the scenic spot, can get rid of the distracting thoughts, not only exercise the body, but also adjust the mentality, solve doubts and get more benefits at one stroke.
Reading books and newspapers is better than taking medicine.
As the ancients said, longevity is better than Nanshan. "Medicine tonic is not as good as food tonic, and food tonic is not as good as god tonic." Nourishing the spirit refers to the method of nourishing the spirit and emotion, which is more important than medicine and food supplement.
In daily work and life, people often have psychological tension, mental depression, inner depression, irritability and other symptoms for various reasons. As the saying goes, "heart disease still needs a cardiologist." At this time, as long as you sit up, sit still and hold books and newspapers, you can divert your attention, be calm, concentrate your thoughts, be emotionally stable and be happy. Reading newspapers can not only make the mood suddenly clear, from yin to sunny, reduce psychological pressure, overcome anxiety, achieve the purpose of regulating the body and calming the nerves, but also relieve symptoms such as hypertension, psychological disorders and neurasthenia.
Go upstairs and downstairs to prolong life.
Middle-aged and elderly people living in high-rise buildings in cities will surely get the effect of strengthening their health and prolonging their lives as long as they insist on going upstairs and downstairs several times in the morning, noon and evening, and silently counting the steps.
Going upstairs and downstairs is a full-body exercise. During exercise, the muscles, bones, joints and ligaments of the lower limbs can be exercised, so that the muscles are developed, the joints are flexible, and the nervous system is more sensitive. It can accelerate the whole body blood circulation, improve heart and lung function and promote digestion.
Absorb, improve blood lipid metabolism, delay the occurrence of arteriosclerosis, and make the heart in a good functional state.
When going up and down the stairs, you should pay attention to relaxation, breathe evenly, open your arms, be calm and gentle, and be slow or fast according to your personal situation.
A guard against long-term vision: "Long-term vision hurts blood." People are old and their eyes are dim. If they use their eyes too much, they will hurt blood, consume gas and get dizzy. Therefore, 1-2 hours is suitable for people over 65 to read books, newspapers, magazines or TV. Second, don't lie down for a long time: "Those who lie down for a long time will get angry" should conform to the four seasons, that is, lie down and get up early in spring and summer, lie down and get up early in autumn, and go to bed early and get up late in winter. But the more you sleep, the better. Usually eight hours is enough. Proper sleep can calm the heart and nourish qi and prolong life. Sedentary is a necessary rest to eliminate fatigue, but sedentary will make muscles lack exercise, lead to muscle relaxation, and over time will accelerate muscle decline and atrophy. Therefore, the elderly should take part in outdoor activities more and should not sit too much or too long. Seduce nine Li: every move of people will consume qi and blood. If you sit still for a long time, or stay there for a long time, it will lead to stagnation of qi and blood, which will lead to diseases. The circulation of qi and blood in the elderly has been weakened. To adjust the balance through the combination of static and dynamic, it is necessary to sit and walk alternately to exercise the bones and muscles.