1? Don't exercise too early.
This is because the elderly with hypertension have different degrees of atherosclerosis, and their adaptability to the sudden drop of temperature is poor, and they are prone to spasm and vasoconstriction due to cold stimulation; In addition, after a night's sleep, the blood viscosity is high and the blood circulation resistance increases. If you do a lot of exercise, it will lead to faster heartbeat, increased myocardial oxygen consumption, increased blood pressure and increased vascular tension, which is prone to serious consequences such as myocardial infarction, cerebral infarction, cerebral hemorrhage and fatal arrhythmia.
In the cold winter, the elderly should not get up too early or too fast. After waking up, you should stay in bed for a period of time, exercise your bones and muscles, gradually speed up blood circulation and adapt to the surrounding cold environment. The best time to go out for exercise is 10-5:00. Pay attention to keep warm when you go out. You should choose leeward and sunny places, and don't exercise in the cold wind and dark.
2? Don't exercise on an empty stomach
Exercise needs energy. When exercising on an empty stomach, the energy source mainly depends on fat decomposition. At this time, the concentration of free fatty acids in human blood increased significantly. Due to the low myocardial capacity of 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.
It is best for the elderly to supplement some energy, such as hot juice and drinks, before doing exercise in the morning. Take enough food or high-energy portable food (such as chocolate) when doing outdoor sports for a long time, so as to avoid the temperature drop and endanger life and health due to low temperature and excessive energy consumption during outdoor sports.
3? Don't exercise tiredly.
The elderly should not do strenuous activities, but should choose small and medium-sized sports, such as Tai Ji Chuan, Qigong, walking and unarmed exercises. Not suitable for doing handstands, bending for a long time, bending forward suddenly, sit-ups and other activities. These actions can easily lead to a sudden increase in blood pressure in the brain, affect the function of the heart and brain, and even cause cardiovascular and cerebrovascular diseases. Due to the decline of muscle contractility and osteoporosis in the elderly, it is not appropriate to do somersaults, big splits, quick squats, fast running and other sports.
4? 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.
5? Don't do outdoor sports suddenly.
When people reach old age, their thermoregulatory function declines, their peripheral circulation is poor, and their cold-resistant immunity is not as strong as when they were young. If they go outdoors in a hurry and are attacked by cold air or wind, the blood vessels of respiratory mucosa contract, blood circulation is blocked, and their resistance is reduced, which leads to mucosal inflammation, runny nose, cough, colds, stomachaches, angina pectoris and other diseases, so we can't ignore keeping warm.
Asthma is a common disease in the elderly, and improper exercise in winter will aggravate the attack of asthma. Patients should be careful not to suddenly run outside. Inhaling cold air will stimulate tracheal spasm and lead to asthma attack. They should warm up indoors before going outdoors. Each exercise time should not be too long, generally half an hour is appropriate.
6? Don't engage in dangerous sports
Safety is the most important thing for the elderly to exercise in winter, and attention should be paid to preventing sports accidents, sports injuries and disease attacks.
Old people should not engage in dangerous sports alone, such as skiing and skating. Elderly people with diseases should engage in steady, gentle and stretching exercise. At the same time, carry the necessary first-aid medicine. Once you feel unwell, you should call for help in time.
7? Strengthen nutrition after exercise
Old people consume a lot of physical strength after exercise, so they should increase the intake of nutrients such as sugar and vitamins on the basis of ensuring normal dietary needs. Nutrition can be supplemented from food such as grain, beans, peppers, cauliflower, radish and cabbage, but overeating should be avoided.
This year, the temperature in Beijing continues to be low, which makes the elderly friends who are used to fitness in the morning and evening feel very embarrassed in the choice of sports. They can't eat when they exercise too much, and they can't move when they are young, so they are easy to catch a cold. So I made a lot of calls.
Old friends must "do what they can" when exercising in winter.
The temperature is low and the joint muscles are stiff. If you do strenuous exercise, it is easy to cause muscle strain, contusion and high blood pressure. However, the amount of exercise is too small, and the body has been inactive for a long time, which can not achieve the purpose of fitness, and may be counterproductive. Pay attention to several principles when exercising:
First, shelter from the wind. The windward movement releases heat quickly, the muscles can not be fully relaxed, and it is easy to make out-of-shape movements, which can not achieve the ideal effect. Cold air blowing into the nose can cause dyspnea and gastrointestinal discomfort.
Second, keep warm. Never try to be brave and wear less clothes. You can take them off one by one when the exercise is hot. Clothes should be warm and breathable, loose and comfortable, and sports venues should be sunny.
Third, don't try to be brave. Old people are most afraid of being brave when exercising. They must be based on their own physical condition and cannot blindly compare with others. Get ready for activities before exercise, don't suddenly come out of the warm air-conditioned room into the cold, and the amount of exercise should be gradual.
Some elderly friends asked us to recommend items suitable for indoor sports. As a traditional sport, Qigong has moderate exercise, small range of activities and remarkable fitness effect, and is suitable for the elderly to carry out indoors in winter. The State Sports General Administration has recently issued four sets of newly compiled qigong techniques, namely, Wuqinxi, Yijinjing, Baduanjin and Liuzijue.
These four sets of techniques have their own characteristics: (1) wuqinxi inhales by shape and moves all joints, which belongs to bionic technology; Yijinjing stretches tendons and pulls bones, combining rigidity with softness, which belongs to strong martial arts; The six-character formula exhales and sounds, which is easy to learn and practice, and belongs to breathing and breathing method; Baduanjin is a kind of medical skill, which plays round and coherent.