1, choose the right exercise.
Exercise should be rhythmic, repetitive, light and moderate. Patients should choose appropriate exercise according to their own situation. Such as long-distance walking or hiking, jogging, cycling, gymnastics, Tai Ji Chuan, swimming and mountain climbing, table tennis, badminton and tennis, disco aerobics and fitness equipment.
2, master the appropriate exercise time
The duration of exercise should be reasonable, such as continuing to exercise for 20 ~ 30 minutes after reaching 79% ~ 85% of the maximum heart rate. Before the start of exercise, you should do 5 ~ 10 minutes of preparatory action to make the pulse slowly rise to a suitable range, and before the end of exercise, you should also have a deceleration period of 5 ~ 10 minutes to make the blood gradually return from the limbs to the heart to avoid symptoms such as cardiac ischemia or autonomic nerve imbalance.
3, master the right amount of exercise
The amount of exercise refers to the physiological load that physical exercise brings to the human body. The measurement of the amount of exercise often takes the athlete's breathing, heartbeat and pulse oxygen consumption as objective indicators to comprehensively measure the athlete's own subjective feelings.
In general, the pulse rate of 1 min can be measured before exercise and then after exercise. If the amount of exercise is appropriate, the maximum heart rate of normal healthy elderly people after exercise should not exceed 17 170 minus last year's number. For example, if the age is 60, the maximum heart rate after exercise should be controlled at 1 10 times per minute, and it can return to normal within 1 hour. This heart rate reflects the balance between oxygen demand and consumption in the elderly, and this intensity is suitable for the elderly.
If after exercise, the exerciser has an increased appetite, good sleep, relaxed mood and full of energy, even if he increases the amount of exercise, he will not feel tired. This is an appropriate performance of combining static and dynamic exercise. On the other hand, if he has loss of appetite, dizziness, headache, conscious fatigue and sweating after exercise, it means that the exercise is too large and should be reduced appropriately. If you still have the above symptoms after reducing the amount of exercise and are tired for a long time, you should have a physical examination.
4. Exercise should be flexible and moderate.
Everyone can choose the appropriate amount of exercise according to their physical condition, age and physique, and choose the appropriate exercise mode for daily exercise. The air pollution is the most serious in the morning, especially in foggy days, and the exerciser's breathing deepens and accelerates. Dirt, dust and bacteria can easily enter the human body through the respiratory tract, easily causing lung and trachea infections, so it is not advisable to exercise in the afternoon or evening, such as before meals.
5, in addition to exercise, you need to cooperate with diet therapy.
About an hour after exercise, you can use Sang Ma tea which is beneficial to lowering blood fat. Mulberry, Fructus Cannabis, Semen Cassiae, Guava, Radix Puerariae, Flos Sophorae Immaturus, Rhizoma Polygonati, Semen Raphani and Auricularia auricula together have the function of lowering blood lipid, and you can also have a drink in the morning and evening. This tea originated in Bama and Fengshan, the hometown of longevity in the world, and is a daily tea for the local longevity elderly. There are no elderly people suffering from hypertension in the local area.