Matters needing attention for the elderly
In recent years, 'walking backwards' has become a fashionable exercise method. In the fitness garden of the community, in the green lawn of colleges and universities, there are many middle-aged and elderly people who are carrying out "backward walking". But experts remind: it is good for health to pour away, but we should pay attention to relevant matters:
From the aspect of sports and health care, walking backwards can mainly help people alleviate the problem of low back pain. Because walking backward is more in line with the physiological curvature of the human body, it can relax the tension of the neck and waist to a certain extent, and strengthen the exercise of psoas muscle while enhancing the balance ability. For normal people, especially the elderly, walking backwards can play a role in strengthening the body.
However, there are four points for attention: first of all, there should be a reference for walking backwards. The beginner should lean forward first, and his legs will fall naturally when he walks. He should carefully land on the ground with his toes first, and then transition to the whole foot. The center of gravity should be placed in front of him, so that he will not fall if he steps down a little. The arm should swing naturally to maintain overall balance. Walking in this way can strengthen the waist and leg muscles, enhance balance, and consume more oxygen than the straight line.
Secondly, beginners should choose a flat, less crowded venue, preferably straight. At first, the speed should be slow, the pace should be small, and the walking time should be short. When the practice time is long and the number of times is more, you can try to walk on the curve, the speed can be faster, the step is slightly enlarged, and the time of backward walking can also be appropriately extended. In addition, if you are already very proficient in the backward, you can also increase the difficulty, such as going up a slope, going backwards in the water and on the grass.
Professor Qi reminded the elderly that walking backwards must be done according to their ability, especially those with cardiovascular and cerebrovascular diseases, and should follow the doctor's advice to exercise. When the sick old people do exercise, they should sweat a little and do not feel chest tightness. Must not blindly pressure, resulting in the body overburdened.