Sihai network

What should the elderly pay attention to in daily exercise?

Health reminder: as the saying goes, life lies in exercise, and it is our consensus to keep healthy through sports. Not only young people, but also the elderly can do a lot of exercise. What should the elderly pay attention to when exercising? How should the elderly exercise?

1. Abstain from weight-bearing exercise: due to the muscle atrophy of the elderly, the muscle strength is obviously reduced; the nervous system response is slow, the coordination ability is poor, and the response time to stimulation is prolonged. Therefore, the elderly should choose the exercise of slow and gentle movement, muscle coordination and relaxation, and full body activity, such as Taijiquan, walking, jogging, etc.

2. Don't hold your breath hard: usually our chest pressure is lower than atmospheric pressure, which is called negative pressure of chest, which is conducive to venous blood flowing back to the heart. When holding the breath, the pressure in the chest rises suddenly, which makes the blood return to the heart not smooth and the cardiac output decreases. Therefore, the blood supply to the brain is also reduced. Therefore, dizziness and dizziness are easy to occur, and in severe cases, fainting may occur.

When the breath holding is over, a large amount of blood suddenly returns to the heart, which leads to the sudden increase of cardiac output, blood pressure and blood supply to the brain, which is prone to cerebrovascular accidents. Therefore, the elderly must pay attention to breathing smoothly and naturally when exercising. Do not hold your breath hard.

3. Abstain from fierce competition: some more intense sports competitions are not suitable for the elderly. On the one hand, due to the decline of the function of each organ of the elderly, the physical exercise slows down, and the coordination and reaction ability is poor, it is easy to cause sports injury; on the other hand, the intense competition is easy to make the emotion too excited and induce accidents.

4. Don't be eager for success: excessive activity or rapid increase is often one of the causes of accidental injury in the elderly. Due to the decrease of physiological function, the old people have poor adaptability to physical load, so they should have a longer adaptation stage in exercise. For people over 30 years old, the adaptation time to load is prolonged by about 40% for every 10 years of age increase.

Therefore, exercise should be carried out step by step. After adapting to a certain amount of exercise load, the amount of activity should be increased gradually. We should not do it too quickly and make the amount of activity too large.

5. Change of head position: such as forward and backward, side bending, all kinds of tumbling, head down and feet high, foot up handstand, etc., all belong to the movement of the head. These movements will make the blood flow to the head, the vascular wall of the elderly will become hard, and the elasticity is poor. Once the vascular rupture occurs, it will cause cerebral hemorrhage and even life-threatening.