Today is Double Ninth Festival,
Since ancient times, my country has had the custom of climbing the Double Ninth Festival .
At this time, the autumn weather is clear and refreshing, and it is a good time to go out for exercise.
What should the elderly pay attention to when climbing high?
How to avoid sports damage?
1What is sports injury
Sports injury refers to various damage caused by improper exercise and insufficient exercise and excessive exercise. Whether you are climbing and looking at the distance or performing other exercises, there are sports injuries that may occur. Sports injury in a narrow sense refers to injuries that occur during exercise. Sports injuries in a broad sense include various injuries other than car accidents and gunshot wounds and explosions. For example, ankle sprain can not only occur during exercise, but also often occur when looking at your phone while going down stairs and walking. Generally speaking, sports injuries can be roughly divided into acute and chronic. Acute sports injuries mainly refer to injuries within two weeks, including accidental falls or sudden sprains during exercise. There are many causes of acute sports injuries, mainly divided into subjective and objective factors. Subjective factors include: poor physical condition and fatigue, insufficient warm-up before exercise, irregular movements, etc.; objective factors include: weather, venue and environment, inappropriate personal equipment, and malicious fouls.
To prevent acute exercise injuries, you must "know yourself and your enemy". Older friends should pay attention to whether the sports environment, equipment, etc. are safe, and they should also pay attention to whether their bodies and spirits are prepared. Take climbing as an example. Elderly friends should wear appropriate clothes and shoes. Pay attention to their feet when climbing. avoid looking at their phones while walking. Don’t pursue speed too much. You should take every step steadily and be particularly focused during the climbing process to avoid falling or sprains. In addition, whether in the morning or evening, before or during exercise, you should stop exercising immediately when you feel unwell, and call an ambulance if necessary.
In daily life, people encounter more chronic exercise injuries. Chronic exercise injuries are mostly related to irregular movements, excessive exercise volume, and accumulation of strain. Sometimes, improper handling of acute exercise injuries can also turn into chronic exercise injuries. The chronic exercise injuries that are more familiar to everyone, such as patellar chondroscopy, rotator cuff injury, tennis elbow, tendonitis, , heel pain, bursitis, Achilles tendon stop inflammation, etc., are all chronic injuries caused by repeated "small injuries" that do not pay attention to and effectively treat them. The elderly who suffer from chronic exercise injuries to the lower limbs are not suitable for climbing highs, and they should avoid excessive exercise and physical fatigue. Now, some elderly people like to participate in strenuous exercises such as skiing, long-distance running, and even marathons. We strongly recommend that the elderly go to a regular medical institution to find a professional doctor for a comprehensive physical examination and evaluation before performing the above strenuous exercises.
2 How to deal with sports injuries
After acute sports injuries, the patient should stop exercising immediately. He can take measures such as ice compressing, pressurized bandaging, and elevating the affected limb; once finds that the symptoms continue to be relieved, he must go to a professional medical institution for examination and evaluation to avoid delaying treatment.
Patients with chronic exercise injuries should understand the cause of the injury, correct wrong movements, and exercise should be carried out step by step and within their ability. Only when exercises sports in a "painless" state will help maintain good, healthy and long-lasting exercise habits.
As people get older, they will leave traces of time on their bodies, but this does not mean that as long as they deteriorate, they can’t do any exercise. In fact, choosing sports with appropriate intensity and persevering in persistence is also a process of "reconciliation" with our own bodies. In short, the exercise of the elderly must be based on safety.
3 These points can be referred to when exercising
In daily life, what exercises should elderly friends choose and what kind of exercise intensity should they achieve?
recommends that elderly friends focus on endurance programs. Specifically, some non-strengthful aerobic exercises, such as walking , jogging, swimming, cycling, aerobics , etc., are all good choices. It is recommended to exercise with higher intensity for endurance 3 to 5 times a week, for 30 to 60 minutes each time. Normal fast and slow walking can be performed daily. On this basis, you can combine strength training 2 to 3 times a week to improve exercise results.
What kind of exercise volume is more suitable? First, after exercise, it reaches a state of slight sweating and mild fatigue; secondly, the heart rate reaches "170-age"; finally, the muscle soreness basically disappears 1 to 3 days after exercise. This means that the amount of exercise is more appropriate. Of course, this is just a general reference, and it is better if you can perform appropriate stretching activities after exercise. Older friends should always pay attention to their physical reactions, not exercise for exercise, but exercise for physical and mental pleasure.
Source: Healthy China
