Many people believe that exercise must reach the corresponding intensity, and you must sweat or even sweat profusely to achieve the desired effect. In fact, this is not the case, especially for patients with underlying diseases and heart diseases, we should treat them differently.
not only enhances resistance " light exercise " can also lower blood pressure
Exercise can easily lead to sweating, especially in the hot weather, large amount of sweating can easily lead to dehydration, which may cause insufficient effective blood volume, and cause chest tightness , fatigue, dizziness and other discomfort; sweating can also cause electrolyte disorders in the body, especially low potassium, patients with heart disease may experience arrhythmia , or even sudden death. Strong exercise will also increase blood pressure, increase sudden cardiovascular and cerebrovascular risk.
Therefore, exercise should pay more attention to nourishing the heart when the temperature is high. Cardiovascular patients should act within their abilities, not move or exercise excessively, and should do some "sweat-free exercise".
Non-sweat exercise means light exercise and low-energy consumption exercise, also known as moderate exercise, moderate exercise or light sports. One study showed that people who participated in sweat-free exercise for a long time had a 75% reduction in mortality rate than those who did not participate in any exercise or occasionally had strenuous exercise. The incidence of cardiovascular and cerebrovascular diseases , diabetes , Alzheimer's disease can be reduced by about 35%.
Sports medicine experts believe that sweat-free exercise significantly enhances the activities of natural killer (NK) cells, lymphocytes, , and macrophages in the immune system, thus playing a role in resisting viral and bacterial infections and inhibiting gene mutations in the body. Perform some simple and easy-to-master limb movements in limited time and space. The exercise intensity is light and you will basically not sweat. In addition, studies have shown that sweat-free exercise can also help lower blood pressure and reduce the risk of fractures and the risk of breast cancer and colon cancer .
These activities are more "friendly" to the heart
sweat-free exercise methods are diverse. Sweat-free exercise only reduces the intensity of exercise. Walking, walking, jogging, dancing, etc. can all become the choice for sweat-free exercise. Cardiovascular patients can do the following exercises to protect the heart and maintain the vitality of the heart.
jog. Some studies have pointed out that jogging 2 to 3 times a week can be completed in about 20 minutes each time. Jogging can also evolve into brisk walking, selecting speed and distance according to personal circumstances. For cardiovascular patients, jogging is beneficial to enhancing heart vitality and the elasticity of blood vessels.
Indoor sports. If the weather is too hot and you don’t want to go out, you can do some simple limb movements indoors. For example, raising legs, stretching shoulders and arms, lifting heels, etc., you should pay attention to breathing when doing it. It is best for cardiovascular patients to pay attention to their physical condition at all times. If you feel uncomfortable, you can perform the exercise in segments and not force it.
Tai Chi . Many elderly people like Tai Chi, which can not only cultivate oneself and cultivate one's nature, and is a very good aerobic exercise. Elderly people with poor heart or other diseases can adjust their heart rhythm and strengthen their heart and lung function by practicing Tai Chi.
Housework. If you don’t have time to exercise, do housework. Never underestimate the benefits of housework such as washing clothes, cooking, sweeping the floor, and wiping the floor. Some developed countries also propose "non-sports activities" on construction sites, which means that there is no need to deliberately pursue gyms and use professional equipment to exercise, but to exercise throughout life. For example, wiping the floor for 15 minutes, washing the car for 20 minutes, playing with the child for 15 minutes, riding a bicycle for 15 minutes, going up and downstairs for 15 minutes, etc. every day are all good for health.
Although exercise is easy, you have to take a little more leisurely
Sweat-free exercise is gentle and safe, but there are several things that need special attention:
Do not overexercise. The elderly have a decline in physiological functions and limited ability to withstand. To determine whether exercise is excessive, you can measure your heart rate, blood pressure in the morning of the next day, whether you have normal sleep quality, good appetite, and whether you have aversion to exercise. Finally, choose a personalized exercise plan.
avoid discomfort symptoms when exercising.If you experience chest tightness, breath holding, palpitations, dizziness, chest pain, etc. during exercise, you should stop immediately, pay attention to monitoring, and seek medical treatment if necessary. Since each individual has different underlying diseases and different types and symptoms of heart disease, it is advisable to choose a exercise mode that suits your tolerance.
does not fight or compete. There are often elderly people who are not convinced of their old age, have strong self-esteem and are competitive, but most of them are too willing but not enough. Confrontational exercise can easily stimulate a competitive mentality, cause super-heart load exercise, causing extreme fatigue, reduced immunity, prone to diseases, or aggravate heart disease, and even accidents.
In short, elderly people or heart disease patients should fully understand their actual situation and engage in sweat-free exercise without any burden. The activity process is not only a process of fitness, but also a process of pleasing emotions and eliminating mental tension. In this way, sweat-free exercise can have the best and safest fitness effect.
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-