1. You can't dance immediately after dinner. It is wrong to go dancing in the square immediately after dinner. You shouldn't eat much 30 minutes before dancing, but you can't eat on an empty stomach. You should do enough warm-up exercises before dancing.
2. Don't wear hard shoes, slippers and tights. Shoes should wear air cushion shoes or soft-soled sports shoes, and the soles are suitable. Hard-soled shoes have poor elasticity and large ground response, which are easy to damage calf tendons and joint tissues. Besides, don't dance in tights. You should wear loose sweat-absorbent cotton clothes and pants to ensure smooth blood flow in your limbs.
You shouldn't go home immediately after dancing. After dancing, you should do relaxation exercises, stretch and massage your body, especially your calves, from your ankles to the roots of your thighs.
You need to choose a good place to dance. If there is a fixed square dance training place, dance in a fixed place. It is best to attend nearby. Don't choose the edge of the driveway, because there is a lot of dust and car exhaust (including all kinds of carcinogens); It is not suitable to use the park as a place where the knee joint is too hard or easy to get hurt. It is best to choose grass or soft sand with broad vision and fresh air as the square dance venue, and pay attention to avoid the air outlet as much as possible.
5. The dancing time of the elderly should not exceed 1 hour. The elderly, square dance, square dance does not exceed 1 hour. The winter time is shorter, about 30 minutes. It should also be noted that the volume of square dance music should not be too loud, so as not to affect others' rest and may damage their hearing.
6. Choose the right project and don't be too blind when choosing square dance. You should know your physical condition and what kind of dance is suitable for you. Don't follow blindly. Especially for the elderly, it is best to measure blood pressure and pulse. Even if the blood pressure is within the normal range, avoid any dance that is more difficult or more than 2 hours, such as street dance and disco. Generally speaking, you should start with simple actions. Don't rush for success. As long as you "move", you will have a fitness effect.
7. Choose a good place. Many communities have fixed square dance training places. It's best to attend nearby, rather than "trekking" across communities. But there are a lot of dust and automobile exhaust (including all kinds of carcinogens) along the way; The cement or tile floor on the roadside or in the park is too hard, which may cause some damage to the joints and is not suitable for sports venues. It is best to choose grass or soft sand with broad vision and fresh air, and try to avoid the air outlet.
8. Choose the right time and don't exercise too early in the morning. It is best to take the sun out, especially in autumn and winter. It's best to wait until the fog clears before you start dancing; It's best to be from 4 pm to 6 pm, and half an hour to an hour after dinner in the evening. If parks, Woods and other places are used as practice places, it is even more necessary to avoid the time period before sunrise in the evening and morning. It is not recommended to "smell the chicken and dance", because the surrounding trees and flowers will release a lot of carbon dioxide without photosynthesis, which will reduce oxygen and make it unhealthy. The general principle is to adjust in time with the changes of solar terms and weather, not too mechanical. In addition, do not do strenuous exercise within two hours before going to bed, especially for the elderly. Because going to bed too early, excessive exercise before going to bed makes it difficult for people to fall asleep, or fatigue, which reduces the quality of sleep.
9. Dance time should be limited to 1 hour. Winter is shorter, about 30 minutes is appropriate. Don't play too loud. Excessive volume will not only affect others, but also damage your hearing. Don't disturb the residents.
10. Get ready before dancing. Don't eat too much food 30 minutes before dancing. But fasting is not allowed. Fasting can easily lead to hypoglycemia, weakness, dizziness and other discomfort.