What old people are not suitable for square dancing? There are also thresholds for square dancing!
4hw.org: square dancing is definitely a unique scenery in China. Like young people, big men and big women are crazy about square dancing. Sometimes they are obsessed with it. They get up early and crave darkness every day. In fact, exercise is good, but square dancing is not suitable for all the old people. Let's see which old people are not suitable for square dancing Now!
There are 5 kinds of old people, so you should take it easy to dance in the square:
1. Diabetic
Some experts said that diabetic patients' physical function declined, and proper exercise is needed to control blood sugar well, but square dancing is not recommended. Because the atmosphere of square dance is very lively, people in the noise environment, the blood will also be excited, blood lipid, blood sugar levels will be slightly increased. So it's better for diabetics not to dance in the square.
Taiji is a good exercise for diabetics. Practicing Taijiquan in a less noisy neighborhood in the morning can not only strengthen your body, improve your balance and flexibility, but also help reduce your blood sugar level. Diabetics with better physical strength can also do jogging, cycling and other slow-paced sports.
2. Patients with cardiovascular diseases
Some cardiovascular patients are not suitable for square dancing. For example, uncontrolled hypertension, frequent unstable angina, severe arrhythmia, acute endocarditis, decompensated heart failure, acute pulmonary embolism, deep vein thrombosis, severe aortic stenosis, acute aortic dissection and other patients are not suitable for exercise.
This kind of patients dancing square dance, easy to lead to a sharp rise in blood pressure, induced disease, and even sudden death.
Some patients with cardiovascular disease need to ensure moderate exercise. If you are in the early stage of recovery, you can dance low-intensity square dance for 5-10 minutes every day according to your own situation. In the later stage, with the gradual recovery of body function, the dancing time was extended appropriately.
It should be noted that it is better to preheat for about 10 minutes before dancing. Even if physical strength can persist, do not dance more than one hour at a time, the length of 40 minutes is appropriate.
Generally, it is recommended to jump 3-5 times a week, and patients with better physical recovery can increase the number of times and strength properly. However, if you have chest tightness, chest pain, palpitation, shortness of breath, dizziness and other symptoms during dancing, you should stop immediately and sit still. If the symptoms get worse, you need to see a doctor as soon as possible.
3. Patients with bone and joint diseases
A large part of the middle-aged and old people suffer from hip joint, knee joint, shoulder joint and other diseases of the whole body. Some people suffer from joint diseases even quite serious. If they walk a little more, they will feel joint pain. These patients are not suitable to participate in the square dance exercise.
For the elderly with hip joint disease, long-term twisting, turning and other actions will increase the burden of hip joint and induce or aggravate joint injury.
Old people with shoulder joint diseases, such as impact under the acromion, bursitis, rotator cuff injury, glenoid lip injury and so on, will only aggravate the disease if they insist on dancing 'square dance' with pain.
Old people with knee joint disease: long time square dance is easy to cause swelling and inflammation of both knee joints, resulting in osteoarthritis of the knee joint. In addition, for the elderly with osteoporosis, the pressure on the lumbar spine during dancing is also great.
Therefore, the elderly with the above problems, if they want to dance in the square, should focus on their physical comfort, not too long each time, not too frequent exercises, not too standard movements, and consciously avoid some movements that will aggravate the disease. Such as neck twisting, waist turning, hip turning and waist lowering, it's better not to do them.
4. Patients with ligament injury
Square dance usually has a lot of body rotation and lower limb twisting movements. If the muscle strength and movement control of upper and lower limbs are not ideal when dancing, it will cause joint ligament strain.
Ligament sprain, can continue to dance square dance, this depends on the extent of ligament sprain. If it's a mild strain, you can reduce the amount of dancing exercise with support and protection. If it's a serious strain, don't start dancing in the square too early. Cure the strain first and then dance no later.
Even if there is no ligament strain, do warm-up and relaxation before and after square dance, otherwise it will easily lead to muscle rigidity, tightening and damage to the body.
5. Patients who have completed the operation
As for patients with concentric vascular disease, patients should judge the limitation of square dance according to their own conditions. If the recovery is good, it can be done step by step, according to its ability, to ensure that the square dance will not cause discomfort. After that, according to the change of body function, slowly increase the exercise time and increase the difficulty of movement.
In addition, even for healthy old people, there are seven things to pay attention to in square dancing:
1. Warm up
Before exercise, move your hands, knees, ankles, etc., twist your waist, pat your legs, 10-15 minutes is enough, and sweat slightly.
2. Choose the right dance program
Find out your physical condition, measure your blood pressure and pulse regularly, and see what kind of dance you are suitable for. Don't follow blindly in dancing. It's better to start with simple movements to avoid the more difficult dances.
3. Choose the dancing place
Cement ground or ceramic tile ground is too hard, may bring certain damage to the joint, not suitable for dancing. It's better to choose the grassland with wide vision and fresh air or the soft sand, and try to avoid the tuyere.
4. Choose the right time to dance
It's not advisable to 'smell the chicken and dance'. Exercise in the morning after the sun comes out, and dance in the autumn and winter when the fog is gone. 4-6 p.m. is the best time for exercise. In the evening, it's better to exercise 1 hour after meal and 2 hours before bed.
5. Choose the right dancing equipment
The clothes and trousers should be made of cotton which can absorb sweat. They should be as loose as possible to ensure the circulation of Qi and blood. Soft and fit air cushion shoes and sports shoes are preferred for shoes. Do not wear too hard shoes or casual shoes to prevent twisting.
6. Control dancing time
Square dancing is a kind of vigorous exercise for the elderly. So the dancing time should also be controlled. Warm up for 10-15 minutes. It's better to dance within 1 hour. After exercise, it's better to do another 5-10 minutes of slow relaxation. The total time should not exceed one and a half hours.
7. Pay attention to the weather
In case of severe haze, don't come out and dance in the square. Dancing with haze can hurt your lungs and your heart. Wait for the haze to dissipate before outdoor exercise.