5 important things to pay attention to when doing fitness for the elderly

　　1. Avoid weight-bearing exercises:

　　because elderly The muscles have atrophied and muscle strength is significantly reduced; nerve System response is slow, coordination ability is poor, and reaction time to stimulation is prolonged. Therefore, the elderly should choose exercises with slow and gentle movements, relaxed muscle coordination, and full body movement, such as Tai Chi, walking, jogging, etc., which are all suitable.

　　2. Stop holding your breath and exert force:

　　Normally, the pressure in our chest is lower than atmospheric pressure, which is called negative pressure in the chest, which helps venous blood flow back to the heart. When holding the breath, the pressure in the chest suddenly rises, causing difficulty in blood returning to the heart, reducing cardiac output, and thus reducing the blood supply to the brain. Therefore, dizziness, dizziness, and even fainting may occur in severe cases.

　　When the breath holding is completed, a large amount of blood suddenly returns to the heart, which will cause a sudden increase in cardiac output, blood pressure, and blood supply to the brain, making cerebrovascular accidents prone to occur. Therefore, when the elderly exercise, they must pay attention to breathing smoothly and naturally, and avoid holding their breath and exerting force.

　　3. Avoid intense competition:

　　Some relatively intense sports competitions are not suitable for the elderly. On the one hand, due to the decline in the function of various organs in the elderly, slowdown of physical exercise, poor coordination and reaction ability, sports injuries are prone to occur; on the other hand, fierce competitions can easily cause excessive emotions and induce accidents.

　　4. Stop rushing for quick results:

　　Excessive or rapid increase in activity is often one of the causes of accidental injuries in the elderly. Due to reduced physiological functions, the elderly have poor adaptability to physical load, so they should have a longer adaptation period during exercise. For people over 30 years old, for every 10 years of age increase, the adaptation time to load is approximately 40% longer.

　　therefore exercise It is necessary to proceed step by step, and then slowly increase the amount of activity after adapting to a certain exercise load. Do not act too hastily and cause excessive activity.

　　5. Avoid changing head position:

　　Such as leaning forward and backward, bending sideways, various rolls, head-down, foot-high, and foot-up handstands, etc., are all movements of the head. These movements will cause the blood to flow to the head. The blood vessel walls in the elderly will become hard and have poor elasticity. Once the blood vessels cannot withstand it and rupture, it will cause cerebral hemorrhage, which may be life-threatening in severe cases.