: The elderly must do these four actions with caution, as it may hurt the body
The first is to do less bend over . When bent over, lumbar spine exert force . If you can move heavy objects that you cannot bear, it may cause lumbar spine to be damaged, will cause the root of the disease, and is difficult to recover.
If you need to pick up things and tie your shoelaces, keep your waist straight and then slowly squat down , and do not bend down directly.
The second is sit-ups . Although it can prevent abdominal obesity, this action is the same as bent over, which will accelerate the degeneration of the lumbar disc . Originally, the elderly osteoporosis will cause damage to the lumbar and cervical vertebrae, and will also affect the blood pressure of . The same movements as sit-ups include handstands, push-ups, plank support , etc.
The third one is and suddenly turned around. because the neck will also rotate when turning, and the neck also distributes a large number of nerves, blood vessels , supplies blood to the brain. If you turn back suddenly in a short period of time, it may cause cervical vertebrae disease , and it may also easily lead to cerebral ischemia and cause headaches, dizziness, serious cases include cervical vertebrae fractures, cardiovascular and cerebrovascular diseases , and fall fractures , causing life threats.
The fourth one is suddenly get up. The morning is the peak period of blood pressure. body does not move overnight, and blood circulation is slow. If you get up too fast and too hard, it may cause sudden acceleration of blood circulation, leading to increased blood pressure, causing symptoms of dizziness and dizziness, and acute attacks of heart vascular disease.
says what you do at the age of your age. Young people are young and energetic, and they are eager to do anything, and they can handle it with strong physical fitness. But the elderly are different. Even if they have a young heart, their bodies cannot escape the baptism of time. Therefore, even if they exercise, they must consider their physical conditions and do not be impulsive.
If you want to exercise and maintain health, you can try these exercises
Tai Chi is a whole-body exercise, mainly supported by the lumbar spine to drive muscle activity throughout the body, and can also exercise the body 5 balance force and coordination force . Jogging is the same as Tai Chi. Although it is slow, it can also exercise the elderly's cardiopulmonary function and lower limb strength, and also help control blood sugar and weight.
Walk for half an hour promotes gastrointestinal motility, prevents constipation and regulates mood. also has preventive effects on Alzheimer's disease and stroke , but for the sake of knee joint , do it in moderation. For example, the elderly who live alone can dance square dance , dance in the music, find their youthfulness, and dance after dinner. helps sleep, makes more friends also has more hope in life.
But no matter which kind of exercise it is, the exercise time is not suitable for too long. You have to consider your joints and muscles. Excessive exercise will cause unnecessary consequences. It is winter now, and young people are afraid of their actions. The elderly should pay more attention to exercise at this time to prevent accidents.
The elderly exercise in winter, these precautions must be kept in mind!
Must not exercise too early
" Huangdi Neijing " says, " lying in the morning and getting up late, and you must wait for the sunshine."The winter is short and the night is long. If you want to be healthy, you should go to bed early and get up late. It is best to get up after the sun comes out. It makes sense. In modern medicine, it means that getting up too early in the morning and the weather is severely cold, it is easy to get cold in , and the risk of cardiovascular and cerebrovascular diseases increases. It can start at after 10 am and around 5 pm .
Don’t be too involved in exercise
You must grasp the intensity when exercising in winter. If you do some low-intensity exercises suggested above, it is recommended to exercise and just sweat slightly . It is not recommended to do vigorous exercise, sweat a lot and fall easily. Especially for elderly people who are just starting to exercise, they must wait until their bodies adapt to the current intensity and gradually increase, and is gradually progressing.
If you find that you have been in good condition and sleeping better recently through exercise, , then you can maintain this intensity of . If you find that is uncomfortable in your body, , it is best to take a few days off, or reduce exercise time . If you feel uncomfortable during exercise, such as knee pain, chest tightness, , shortness of breath, etc., it is best to stop and rest for a while.
Warming up no matter what exercise you are doing
Warming up before exercise can tell your body in advance that you want to exercise. Let your body adapt in advance can prevent damage. Especially waist, abdomen, knee joint, ankle joint, neck, shoulder , etc., the warm-up time must be 20 minutes, and it is also weak to strong when exercising.
It is also important to exercise in winter to keep warm. The elderly have poor body 's ability to regulate body temperature , so if you don't wear well in the weather, you may get cold when the wind blows. So don't wear much clothes for exercise. wear thicker clothes , but don't affect hands and feet. wear scarves, hats, and gloves. If the sports shoes are thick sole soft sole sneakers , cotton shoes may easily slide.
In short, exercise for the elderly is not enough to move. It also needs to be tailor-made for your body to see what exercise you are suitable for, but try to make some relaxed exercises, especially in winter, where hands and feet are cold and the weather is also cold. Be sure to keep in mind when exercising!
References:
1. The elderly should actively exercise! But there are 4 exercises as few as possible, which is prone to accidents. Original 2019-05-30 11:59·Health and health
2. Middle-aged and elderly people pay attention! These 4 inconspicuous actions may be "fatal" 2021-09-22 09:06·Guangming.com
3. Micro Science | How do the elderly exercise in winter? Pay attention to these! 2019-01-24 21:35·Guangdong Provincial Hospital of Traditional Chinese Medicine
